What is the Healthiest Bread at Subway?

What is the Healthiest Bread at Subway?

When it comes to quick and healthy food options, Subway is often the go-to choice for many people. With their range of delicious sandwiches, salads, and wraps, there is something for everyone. However, not all Subway bread options are created equal when it comes to healthiness. In this article, we will explore the healthiest bread choices at Subway and provide some helpful information to guide you in making a nutritious choice for your next meal.

The Top Three Healthiest Bread Choices at Subway

Subway offers a variety of bread options, but if you’re looking for the healthiest choices, these three options are your best bet:

1. 9-Grain Honey Oat

The 9-grain honey oat bread is often misunderstood due to its sweet flavor. However, the sweetness comes from the inclusion of honey rather than excessive sugar. This bread is crafted with a delightful blend of grains and seeds that add both taste and texture to your sandwich.

Despite its sweet taste, the 9-grain honey oat bread is surprisingly low in calories and fat. A 6-inch loaf of this bread contains just 190 calories and 2 grams of fat. It also provides a decent amount of protein, with 8 grams per serving.

So, if you’re looking for a healthy bread option that satisfies your sweet tooth, give the 9-grain honey oat a try.

2. Italian White Bread

When most people think of white bread, they don’t automatically associate it with healthiness. However, compared to other bread options at Subway, the Italian white bread is one of the best choices.

Italian white bread is a versatile option that pairs well with a variety of fillings. It is also the lowest in calories among Subway’s bread options. A 6-inch sub made with Italian white bread contains just 160 calories and less than 2 grams of fat. It also provides 7 grams of protein.

So, if you prefer a classic white bread option, the Italian white bread is a great choice for a healthier Subway sandwich.

3. 9-Grain Wheat Bread

Wheat bread is often associated with healthiness, and Subway’s 9-grain wheat bread lives up to that reputation. This bread is relatively firm, making it a perfect choice for those who like to load up their sandwiches with toppings.

While the 9-grain wheat bread is simple in flavor, it offers a touch of sweetness from the wheat itself. This added flavor enhances the overall taste of the sandwich.

In terms of nutritional content, the 9-grain wheat bread is relatively low in calories and fat. A 6-inch sub made with this bread contains 180 calories and 2 grams of fat. It also provides 8 grams of protein and 5 grams of sugar.

Overall, the 9-grain wheat bread is a well-balanced and nutritious option for your Subway sandwich.

The Least Healthiest Bread at Subway

While none of the bread options at Subway are overly detrimental to your diet, there is one bread that stands out as the least healthy choice – the Italian herbs and cheese bread. This bread has the highest calorie, carbohydrate, and fat content among Subway’s bread offerings. However, the difference in nutritional content between the bread options is not significant.

It’s important to note that the wraps at Subway are not the healthiest choice. Despite the perception that wraps are a healthier alternative, they are actually higher in calories compared to the bread options. For example, a wrap can contain almost 300 calories, making it a less nutritious option.

Frequently Asked Questions

If you’re curious about some commonly asked questions regarding Subway bread, we’ve got you covered:

Which bread at Subway has the least calories?

If you’re looking to cut calories, the best choice is the Italian white bread. It contains only 160 calories per 6-inch sub, allowing you to enjoy your sandwich without worrying about consuming excessive calories.

What is the healthiest Subway sandwich?

The healthiest Subway sandwich is the Veggie Delight. This classic sandwich does not contain any meat, which means you can load it up with a variety of vegetables, providing a nutrient-packed meal.

Is a wrap or bread healthier at Subway?

Contrary to popular belief, wraps are not necessarily healthier than bread options at Subway. Wraps often have higher calorie and fat content and lower fiber content compared to the bread options. Therefore, bread is generally the healthier choice.


When it comes to choosing the healthiest bread at Subway, options like the 9-grain honey oat, Italian white bread, and 9-grain wheat bread are your best choices. These bread options offer a balance of taste, nutrition, and versatility, making them ideal for creating a healthy and delicious Subway sandwich. Remember to consider your personal preferences and dietary needs when making your choice. Enjoy your next Subway meal knowing that you’ve made a nutritious decision!