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Friday, May 17, 2024

What Is the Healthiest Bread at Subway?


Subway is a popular fast-food chain that offers a variety of sandwiches, salads, and sides. One of the key components of a Subway sandwich is the bread. Subway offers a range of bread options, from classic white bread to whole grain and gluten-free options. Choosing the right bread for your sandwich is important, as it can impact the overall nutritional value of your meal. In this article, we will explore the different bread options available at Subway and identify the healthiest choices.

What Is the Healthiest Bread at Subway?

Introduction to Subway Breads

Subway offers nine different bread options for their sandwiches. These include Italian white bread, Italian herbs and cheese, 9-grain wheat bread, honey oat bread, hearty Italian bread, flatbread, multigrain flatbread, gluten-free bread, and wrap. Each bread option has its own unique texture and flavor profile.

Italian white bread is a classic option that is soft and fluffy with a mild flavor. Italian herbs and cheese bread has a similar texture to Italian white but is infused with herbs and cheese for added flavor. 9-grain wheat bread is a whole grain option that has a nutty flavor and slightly chewy texture. Honey oat bread is another whole grain option that has a slightly sweet taste and soft texture.

Hearty Italian bread is a denser option with a crispy crust and chewy interior. Flatbread is a thin and crispy option that can be used for sandwiches or as a base for pizzas. Multigrain flatbread is similar to flatbread but contains more grains for added nutrition. Gluten-free bread is made with rice flour and tapioca starch for those with gluten sensitivities. Finally, wraps are made with white flour tortillas or spinach wraps for those looking for a lower-carb option.

Nutritional Information of Subway Breads

When choosing your Subway sandwich, it’s important to consider the nutritional value of the bread you select. Here is a breakdown of the calorie, fat, and carbohydrate content of each bread option:

BreadCaloriesFAT (Grams)Carbs (Grams)
Italian white bread
Italian herbs and cheese bread
9-grain wheat bread
Honey oat bread
Hearty Italian bread
Multigrain flatbread
Multigrain flatbread
Wrap (white flour tortilla)

When comparing the nutritional value of each bread option, it’s clear that some are healthier than others. Whole grain options like the honey oat and multigrain flatbread have more fiber and nutrients than white bread options like Italian white and hearty Italian.

Health Benefits of Whole Grains

Whole grains offer a range of health benefits that make them a great choice for your Subway sandwich. Whole grains contain all parts of the grain kernel, including the bran, germ, and endosperm. This means they are higher in fiber and nutrients than refined grains.

Eating whole grains can help reduce the risk of heart disease, stroke, type 2 diabetes, and certain types of cancer. They can also help with weight management by keeping you feeling full for longer periods of time.

The Healthiest Breads at Subway

Based on the nutritional information and health benefits of each bread option, the healthiest choices at Subway are the honey oat bread and the multigrain flatbread. These options are both whole grain and have a moderate calorie count. They also have a slightly lower carbohydrate count than some of the other options.

If you’re looking for a lower-carb option, the wrap made with a spinach tortilla is a good choice. It has fewer carbs than most of the other bread options and is still a good source of fiber.

Healthier Alternatives to White Bread

While white bread may be a classic option, it’s not the healthiest choice for your Subway sandwich. White bread is made from refined grains, which means it has been stripped of its fiber and nutrients. This can lead to spikes in blood sugar levels and contribute to weight gain.

If you’re looking for healthier alternatives to white bread, try opting for whole grain options like honey oat or multigrain flatbread. You can also try wraps made with spinach tortillas or lettuce leaves for a lower-carb option.

Tips for Making Healthier Subway Sandwiches

Choosing the right bread is just one part of making a healthy Subway sandwich. Here are some tips for choosing healthier toppings and customizing your sandwich:

Load up on veggies: Choose plenty of fresh vegetables like lettuce, tomatoes, cucumbers, and peppers to add flavor and nutrition to your sandwich.
Choose lean proteins: Opt for lean proteins like turkey, chicken breast, or roast beef instead of higher-fat options like salami or bacon.
Skip the cheese: While cheese can add flavor to your sandwich, it’s also high in fat and calories. Try skipping it or choosing a lower-fat option like Swiss or provolone.
Watch your condiments: Condiments like mayonnaise and ranch dressing can add a lot of calories and fat to your sandwich. Try using mustard or vinegar instead for a lower-calorie option.


Choosing the right bread for your Subway sandwich is an important part of making a healthy choice. Whole grain options like honey oat and multigrain flatbread offer more fiber and nutrients than white bread options. By choosing healthier toppings and customizing your sandwich, you can make a nutritious and satisfying meal. Remember to make informed choices when choosing bread for sandwiches and encourage others to do the same for a healthier lifestyle.

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