What Subway Bread Is The Healthiest? Best Subway’s Options

Subway has always been a popular fast-food chain, due to its convenience and relatively healthy options. But when it comes to choosing the healthiest bread out of their selection, the choice may not be so obvious. Not all Subway breads are created equal – some contain more calories than others, while some offer larger servings and more nutrients per slice. What Subway bread is the healthiest? In this blog post we’ll break down the nutrition facts for each type of Subway bread in order to help you find the best option for your diet and lifestyle.

Introducing Subway’s Breads

Subway® restaurants proudly introduces a breakthrough in bread options for our valued guests. As the pioneer in the quick service restaurant industry, we are thrilled to be the first to offer a one-net-carb bread choice. This exciting addition comes as a result of our collaboration with Hero Labs, Inc. (“Hero”), a leading food tech startup. Stay tuned for a new product test that will revolutionize your Subway experience.

Introducing Subway’s Breads

Types Of Bread Available At Subway

At Subway, we offer a variety of bread options including Wheat Bread, White Bread, Italian Herb & Cheese, Malted Rye, Plain Wrap, Gluten Free Wrap, and Multigrain Wrap.

Reviewing The Nutrition Facts For Subway Breads

Reviewing the nutrition facts of Subway’s breads, the calorie content ranges from 200-340, varying by the type of bread. The gluten-free option has the highest calorie count, with 340 calories per 6-inch serving. Conversely, the Italian and multigrain varieties have the lowest calorie count, with only 200 calories.


  • Wheat Bread: 210
  • White Bread: 200
  • Italian Herb & Cheese: 200
  • Malted Rye Bread: 250
  • Plain Wrap: 220
  • Gluten Free Wrap: 340
  • Multigrain Wrap: 200

While the calorie count may seem like an important factor in choosing the healthiest bread, it’s important to also consider the other nutrients and ingredients.


Fiber is an essential nutrient that helps with digestion, keeps you feeling full, and can improve heart health. The wheat bread and multigrain wrap have the highest fiber content at 4 grams per serving, while the gluten-free option has the lowest at only 2 grams.

Reviewing The Nutrition Facts For Subway Breads

Total Fat

Total fat is another important consideration when choosing a healthy bread. The Italian Herb & Cheese bread contains the highest amount of total fat at 5 grams per serving, while the plain wrap has the lowest at only 2 grams.

Saturated Fat

Saturated fat is a type of unhealthy fat that can increase cholesterol levels and contribute to heart disease. The Italian Herb & Cheese bread has the highest amount of saturated fat at 2 grams per serving, while the multigrain wrap has the lowest at only 0.5 grams.


Sodium is an important mineral that helps regulate blood pressure and fluid balance in the body. However, too much sodium can be detrimental to health. The Malted Rye bread contains the highest amount of sodium at 520 mg per serving, while the white bread has the lowest at only 160 mg.


Carbohydrates are the body’s main source of energy. The gluten-free wrap contains the highest amount of carbohydrates at 55 grams per serving, while the plain wrap has the lowest at only 41 grams.


Sugar is a type of carbohydrate that provides energy but can also contribute to weight gain if consumed in excess. The white bread contains the highest amount of sugar at 5 grams per serving, while the multigrain wrap has the lowest at only 2 grams.


Protein is an essential nutrient for building and repairing tissues in the body. The plain wrap and multigrain wrap have the highest amount of protein at 7 grams per serving, while the Italian Herb & Cheese bread has the lowest at only 6 grams.

What Subway Bread Is The Healthiest?

The healthiest Subway bread option is determined by its calorie content. Among the different bread types available, the lowest-calorie options include Italian and multigrain bread, which have approximately 200 calories. On the other hand, the highest-calorie choice is Gluten-free bread, with a calorie count of 340 per 6-inch serving.

Comparing Health Benefits Of Different Types Of Subway Breads

Type Artisan Italian Hearty Multigrain Italian Herbs & Cheese Jalapeno Cheddar Artisan Flatbread Gluten-Free Wrap
Sodium (mg) 370 360 560 490 360 790 580
Calories 200 200 240 230 220 340 300
Carbohydrates (g) 37 36 40 37 40 51 50
Iron (%DV) 10 10 10 10 15 2 15
Protein (g) 7 9 9 9 7 2 8
Total fat (g) 2 2 5 5 4 12 8
Sugar (g) 3 4 3 3 2 7 2
Added sugar (g) 2 3 2 2 2 6 1
Saturated fat (g) 1 0 2 2 1 7 1
Fibre (g) 1 3 2 2 1 3 2
Trans fat (g) 0 0 0 0 0 0 0
Cholesterol (mg) 0 0 10 5 0 0 0
Vitamin A (%DV) 0 0 4 4 0 0 0
Vitamin C (% DV) 8 10 8 10 0 0 0
Calcium (%DV) 0 2 2 2 0 2 6

Is Subway’s Bread Not Actually Bread?

There has recently been controversy surrounding Subway’s bread, with Ireland’s Supreme Court ruling that the bread used in their sandwiches cannot legally be classified as “bread” due to its high sugar content. This decision was based on a tax law that differentiates between staple foods and indulgent items. However, it’s important to note that Subway’s bread is still made from flour, water, yeast, and other ingredients commonly used in bread-making. While it may have a higher sugar content compared to traditional bread, it is still considered a type of bread.

Picked For You: how many slices of bread are in a loaf

How To Make Sure You’re Making The Healthiest Choice From Subway?

To ensure you’re making the healthiest choice at Subway, follow these guidelines:

  1. Start with the 6-inch sub: If you typically go for a 12-inch serving, consider trying the 6-inch for a change. Pay attention to how satisfied and full you feel along the way. Evaluating your portion size can prevent mindless eating.
  2. Prioritize lean protein: Subway offers various lean protein options such as deli turkey, ham, tuna, and chicken. These choices are comparable in calories for a 6-inch sub. Lean protein helps you stay full longer without adding excessive calories from fat.
  3. Increase fiber intake: Look for healthier bread options on the menu. Opt for high-fiber choices like whole wheat bread or Subway’s flatbread. The multigrain bread, for instance, contains 190 calories per 6-inch serving and offers 3 grams of fiber, promoting a feeling of fullness. Additionally, explore various veggie toppings, from crunchy options like onions, peppers, lettuce, and cucumbers to flavorful alternatives like banana peppers, olives, and pickles.
  4. Use toppings wisely: Add flavor to your sub without going overboard on heavy spreads or dressings. Choose low-calorie options like relish, hot sauce, mustard, and vinegar as your base. Then, apply a light layer of your preferred dressing or spread for additional flavor.
  5. Customize extras: If you find a sandwich alone isn’t enough, consider adding a serving of whole-grain SunChips as a side. Each serving contains 2 grams of fiber. You can pair it with a Diet Coke to keep things lighter while enjoying a refreshing beverage with your order.

By following these steps, you can make the healthiest choice when dining at Subway.

How To Make Sure You’re Making The Healthiest Choice From Subway?

Additional Tips To Help You Choose A Healthy Meal At Subway

  • Choose whole grain bread options whenever possible.
  • Load up on veggies for added nutrients and fiber.
  • Opt for lean protein sources such as turkey, chicken, or tuna.
  • Limit high-fat and high-sugar toppings like mayo and BBQ sauce.
  • Swap out sugary drinks for water or unsweetened iced tea.

By being mindful of your choices and opting for healthier options, you can still enjoy a tasty and nutritious meal at Subway. Remember to also balance your meals with physical activity and other healthy food choices throughout the day.

6 thoughts on “What Subway Bread Is The Healthiest? Best Subway’s Options”

  1. You can’t exactly buy pre-baked Subway rolls. When I worked there, we’d have to take out the frozen rolls, put them on a sheet pan, put them in the retarder to thaw overnight, then proof them in the morning for about an hour, and then bake them.

  2. Totally depends on what you order. Wheat bread with one of the less processed meats (e.g. chicken breast), lots of veggies, and little or no sauce is probably the healthiest option available and is fairly reasonable health-wise. On the other extreme would be a white bread sandwich with pepperoni and salami, double meat, double cheese, no veggies, covered in sauces, oil, vinegar, and salt. Terrible for you.

  3. Healthier, but it’s still kinda fast food. Definitely a better choice than a traditional burger joint though.

  4. I recall looking up the wheat bread at Subway and finding that it had barely more fiber than the white bread and that it had a few coloring dyes in there. So I’m not sure if it’s really that much better.

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