What is the Healthiest Bread at Subway?

What is the Healthiest Bread at Subway?

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Subway is unquestionably the best option for nutritious on-the-go eating. They are famous for their delicious and healthy sandwiches, but you can also obtain a nice salad or wrap these days.

However, not all Subway breads are made equal. If you really want to make your sandwich as healthy as possible, use the 9-grain honey oat bread (my personal favorite), the Italian white bread, or the 9-grain wheat bread.

While none of the Subway sandwich loaves of bread will wreck your diet or health, some are just healthier than others, and that’s what we’re going to talk about today.

Oh, and if you didn’t already know, you’re hanging out with me, Shea, a self-proclaimed bread-baking genius with over ten years of expertise and a penchant for Subway (not only is it delicious, but it was my first job!).

Lets learn about Subway bread loaves!

The Healthiest Bread at Subway – Top 3 Picks

The very mention of Subway drives my taste receptors into overdrive. While all of the bread loaves seem delicious, some are healthier than others. If you’re looking for the healthiest bread at Subway, I’ve reduced it down to three options.

Image Credit: Student Life Newspaper

The nice thing is that these options may not be what you anticipate. Because flatbread is thinner, many people believe it is the healthier option. That is not true!

Flatbreads contain 230 calories, which is much more than the other three bread varieties.

Without further ado, here are Subway’s three healthiest bread options.

1. 9-Grain Honey Oat

Because of its sweet taste, many people believe that the 9-grain honey oat is one of the least healthful Subway alternatives. However, the sweetness does not originate from a large quantity of sugar. It’s simply made with the delectable flavor of honey.

But it’s not only the honey that makes this the best bread at Subway; it’s also the presence of grains and seeds that you can taste and feel with each mouthful. If you’re searching for a nutritious bread to elevate your sandwich, choose the 9-grain honey oat.

Aside from the delicious honey and nutrient-dense grains and nuts, the 9-grain honey oat bread has a low calorie count. A 6-inch loaf has 190 calories, 2 grams of fat, and 6 grams of sugar. It also has a high protein content for bread, at 8 grams per 6-inch sub.

My recommendation? Be not terrified of the sweetness! Subway’s 9-grain honey oat bread will satisfy your sweet taste in a fresh and healthy manner!

2. Italian White Bread

To be honest, I don’t think of white bread as being very nutritious. However, when compared to other bread selections on the menu, Subway’s Italian white bread is one of the finest.

It’s also the most straightforward option, because it goes nicely with almost any filling, from buffalo chicken to pastrami.

The Italian white bread has the fewest calories, making it the preferred choice for people limiting their caloric intake. A 6-inch sub on Italian white bread has just 160 calories, 2 grams of sugar, and 2 grams of fat. It also contains 7 g of protein. Not too bad, eh?

3. 9-Grain Wheat Bread

Let’s face it, everyone associates wheat bread with being healthy. That being so, it’s hardly surprising that Subway’s 9-grain wheat bread is among the top three healthiest bread selections.

The nicest thing about 9-grain wheat bread is that it is reasonably firm, making it the ideal bread for individuals who want to pile on the toppings. While the taste is straightforward, the wheat adds a hint of sweetness. That added taste boost definitely elevates the sandwich!

In terms of nutrition, the 9-grain wheat bread has just 180 calories and 2 grams of fat. It also contains 8 grams of protein and 5 grams of sugar, resulting in a well-balanced loaf of bread that will not derail your diet.

The Least Healthiest Bread at Subway

Before we get into the least nutritious bread at Subway, it’s important to note that none of the bread selections at Subway are particularly bad for your diet. Most have minimal calorie, carb, fat, and sugar content, thus they are safe to consume.

However, we had to choose the least nutritious bread from Subway, and the famous Italian herbs and cheese won. That’s because it has the largest calorie, carbohydrate, and fat content, although by a little margin.

When it comes down to the nitty-gritty, we have to say that the wraps are by far the poorest option at Subway.

Although they seem healthy with spinach and tomato, they are high in calories, with about 300 calories each wrap! You may want to reconsider opting for the wrap unless you’re dividing it in two.


I’m sure you’re excited to go to Subway and create the best (and healthiest) sandwich of your life, right? But don’t go until you’ve read some of these intriguing, often asked questions.

Which bread at Subway has the least calories?

Ordering Italian white bread is the easiest way to save calories. It has just 160 calories per 6-inch sub, so you may have your sandwich without worrying about eating a lot of calories.

What is the healthiest Subway?

The traditional Veggie Delight is the healthiest Subway sandwich. Because there is no meat, you must load it up with veggies that deliver a strong nutritious punch with every mouthful.

Is a wrap or bread healthier at Subway?

Some individuals are puzzled whether to get the wrap or the bread, claiming that the wrap must be healthier since it isn’t bread. That, however, could not be farther from the truth.

Wraps include more calories, fat, and fiber than bread choices, making them less healthful.

Subway Bread is Delicious and Nutritious!

At the end of the day, you can confidently claim that the majority of Subway’s bread alternatives are quite nutritional. The three healthiest options are 9-grain honey oat bread, Italian white bread, and 9-grain wheat bread. They’re also delicious, so you can’t go wrong with any of them.

What is your favorite Subway sandwich bread? Or would you rather skip the bread and go for a salad instead? We’d be delighted to hear from you! Please leave a comment!


Are any of Subway’s breads healthy?

Subway’s fresh-baked bread is not only tasty but also very healthful. Choose one of their 9-grain wheat, honey oat, multigrain, or artisan flatbreads for the healthiest selection imaginable – all of which are as low in calories as they are in salt.

What Subway bread has the least carbs?

The 9-Grain Wheat Bread from Subway has the lowest carb count. It features just 21g of net carbohydrates per serving, making it one of Subway’s lowest carb selections. This bread also has 3g of dietary fiber, which helps to keep your carb count low.

Is multigrain or Italian healthier?

The artisan Italian bread includes 160 calories and 0 grams of fiber. This is normally the default bread choice at Subway. While it includes less calories than the robust multigrain bread, it lacks fiber, which isn’t necessarily a negative thing, but it’s not the ideal choice.

Is Subway flatbread healthier?

The Flatbread, 9-Grain Wheat, and 9-Grain Honey Oat are the healthiest subway breads since they’re all produced with whole grain wheat, which is high in fiber and minerals. Because the other breads aren’t manufactured with whole grains, they’re classified as refined grains, which are virtually totally devoid of fiber.

Is anything at Subway actually healthy?

You may be surprised by the response. According to dietician Lisa Young, Ph. D., author of Finally Full, Finally Slim, Subway may be healthy because of its dedication to quality and openness.

What is Subway’s 1 carb bread?

Hero Bread can be used for any Subway sandwich, and each 6-inch serving size has 0g sugar, 1g net carb, 100 calories, and 12g protein. Visit www.hero.co for more information on Hero Bread, to locate it in a Subway restaurant near you, or to buy it online.

What is the healthiest bread to eat?

Bread’s 7 Healthiest Varieties
Whole grain that has been sprouted. Sprouted bread is created from whole grains that have sprouted due to heat and moisture exposure.
Whole wheat alone.
Oatmeal bread.
Bread made with flax seeds.
Bread made entirely of sprouted rye.
Gluten-free bread that is nutritious.

What bread is low calories at Subway?

Bread Varieties
Sourdough has 190 calories.
200 calories per serving of Italian White.
210 calories from 9-Grain Wheat Bread.
220 calories in a multigrain flatbread.
230 calories per serving of 9-Grain Honey Oat.
White flatbread has 230 calories.
240 calories for Italian Herbs with Cheese.

Does Subway have zero sugar bread?

Subway calls the Hero Bread “one-net-carb, zero-sugar bread.” “0 grams of sugar, 1 net carb, 12 grams of protein, and 26 grams of fiber for a 6″ sandwich,” it says.

What is the best Subway sandwich for diabetics?

Diabetics’ Favorite Subway Sandwich

When it comes to meat, the Rotisserie Chicken, Meatball, or Tuna sandwich are all solid options. Spinach, tomatoes, red onions, green peppers, and cucumbers are among the no-carb toppings available.

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