What Is The Healthiest Bread At Subway? Lets Take A Look!


Subway Sandwich Bread

Subway is one of the biggest fast food chains all across the world and they specialize in serving up a variety of different sandwiches, salads, and wraps for people to enjoy. But when you’re here for health, sometimes it can be tricky. After all, have you ever wondered what is the healthiest bread at Subway?

Having so many different different choices for bread, sometimes it can be quite confusing to choose from. You never know if the bread you’re picking is healthy for you or if its not healthy for you.

Which is why, in this article we will go through everything so that you will finally know and understand exactly what bread to choose as well as which bread is the healthiest for you at Subway.

What Is Subway Bread?

Subway Nutrition Facts

For those that don’t know, Subway Bread is basically referring to the breads that subway makes. And if you ever wondered, Yes, Subway actually bakes their own bread each and every day.

However, one thing to know is that Subway actually does not make the breads themselves.

In fact, Subway receives their breads frozen each and every day. Then they will have to prepare it as it goes through the different stages of defrosting, floor-proofing, seasoning and more. Then finally, they will bake it in their ovens before letting it cool and serve to the public.

And the breads that Subway serves is actually quite unique as there are many different varieties and choices for you to choose from.

How Many Breads Does Subway Have?

Subway being one of the biggest fast food chains in the world will definitely have a variety of different choices for people to choose from.

This includes their breads where they have up to eight different breads on their menu.

Here is the list of breads that they carry:

  • Artisan Italian (White) Bread
  • Flatbread, Artisan
  • Hearty Multigrain
  • Italian Herbs & Cheese Bread
  • Jalapeno Cheddar Bread
  • Moneterey Cheddar Bread
  • Parmesan Oregano Bread
  • Wrap

As you can see, with so many different choices and varieties, customers who come to Subway will always be able to find something that’ll suit their needs.

What Is The Healthiest Bread At Subway?

Subway Baking Bread

If you’re wondering what the healthiest bread at Subway is, then you might want to know that when compared to regular breads you can buy at the store, Subway is actually not the best for your health.

In fact, in Ireland, Subway has to legally call their breads “Cake” from the amount of sugar they had added inside of the bread. Which is quite funny to see from a Sandwich shop.

But even with that being said, Subway’s breads aren’t typically bad for you as long as you know what you’re choosing.

It all boils down to what you are looking for.

For instance, when picking a bread, you’ll have to factor in calories, fiber, as well as the other ingredients that goes into the bread.

Top 3 Healthiest Breads At Subway

If you’re looking for the healthiest breads at Subway, just know that there are a few breads that will work in your favor.

Hearty Multigrain Bread

The Hearty Multigrain Bread is one of my top picks for the healthiest bread at Subway. Mainly because it is the most well-rounded bread option. It has low calories while also providing a heaping amount of nutrition from whole grains and also contains a good amount of fiber.

It’s also low in sodium and has basically zero saturated fat which makes it a great option for healthy minded customers.

Plus, it also doesn’t have as much sugar added into it like other breads that Subway serves.

Here’s the Nutritional Info for the Hearty Multigrain Bread:

  • Calories: 200
  • Total Fat (g): 2
  • Saturated Fat (g): 0
  • Trans Fat (g): 0
  • Cholesterol: 0
  • Sodium (mg): 360
  • Carbohydrates: 36
  • Fiber (g): 3
  • Sugar (g): 4
  • Added Sugar (g): 3
  • Protein (g): 9

Which as you can see is actually a pretty decent value for the Hearty Multigrain Bread.

Artisan Italian

The next choice I would suggest is the Artisan Italian Bread which is similar to the Hearty Multigrain Bread in every aspect but not as great. It’s also really low in calories and has basically no trans fat or added cholesterol. It also has a pretty low sodium count as well as having a low carbohydrates count as well.

It doesn’t have as much protein as the Hearty Multigrain Bread and also doesn’t have as much Vitamins as the Hearty Multigrain Bread, but if you’re looking for a that extra flavor from the Italian seasoning without much bad stuff, then this bread is actually pretty good.

Here’s the nutritional info for the Artisan Italian Bread:

  • Calories: 200
  • Total Fat (g): 2
  • Saturated Fat (g): 1
  • Trans Fat (g): 0
  • Cholesterol: 0
  • Sodium (mg): 370
  • Carbohydrates: 37
  • Fiber (g): 1
  • Sugar (g): 3
  • Added Sugar (g): 2
  • Protein (g): 7

As you can see, it’s actually really similar to the Hearty Multigrain Bread which gives you another choice to choose from if you’re looking for healthy breads.

Artisan Flatbread

Another good choice for a healthy type of bread at Subway is the Artisan Flatbread. It has similar nutritional values as the other two breads mentioned above and can fit in most peoples diet plans when used correctly.

Although it doesn’t provide as many vitamins as the other breads, it does have a good amount of Iron which your body definitely needs.

It’s a relatively simple bread that doesn’t really add to much flavor or tastes to the sandwich, but holds up well when eaten together with all the rest of the items you put inside.

  • Calories: 220
  • Total Fat (g): 4
  • Saturated Fat (g): 1
  • Trans Fat (g): 0
  • Cholesterol: 0
  • Sodium (mg): 360
  • Carbohydrates: 40
  • Fiber (g): 1
  • Sugar (g): 2
  • Added Sugar (g): 2
  • Protein (g): 7

As you can see, from how the nutrition is labeled out, it is pretty similar to the other two breads we mentioned earlier. Which makes it very easy to work with as you can plan accordingly to how healthy of a sandwich you want to eat.

Verdict: For the healthiest bread option at Subway, I would choose the Hearty Multigrain.

What Is The Worst Bread At Subway?

Being as how Subway has quite a few different breads being served on their menu, there are definitely a few which are not great for your health.


Seeing something called Gluten-Free, you might be thinking it actually might be kind of healthy for you. But in reality, it’s actually one of the worst breads you can ever eat. Clocking in at a whopping 340 calories, this breads at one of the highest total fat ratios of all of Subway breads.

Not to mention, it’s also pretty high in saturated fat and also has the highest amount of sodium out of all the Subway breads. Doesn’t help that basically all the other values like carbs and sugar are pretty high too, and it barely even gives any protein.

Here is the nutritional value of the Gluten-Free Bread:

  • Calories: 340
  • Total Fat (g): 12
  • Saturated Fat (g): 7
  • Trans Fat (g): 0
  • Cholesterol: 0
  • Sodium (mg): 790
  • Carbohydrates: 51
  • Fiber (g): 3
  • Sugar (g): 7
  • Added Sugar (g): 6
  • Protein (g): 2

If you’re trying to the unhealthiest bread at Subway, then the Gluten-Free bread is definitely something you don’t want to pick up.


Another bread that is just as bad as the Gluten-Free Bread is actually the wrap!

Yes, if you actually looked at the nutritional info, the wrap has almost similar values as the Gluten-Free Bread which is simply not good.

High in calories, total fat, sodium, carbs and so much more, this is one bread that you simply do not want to eat when you’re trying to eat healthy.

And I know you might be thinking that a wrap is so thin, how can it be unhealthy? Well if you actually see how Subway makes their wrap and the ingredients, you’ll know that they added a lot of filler things as well as bunch of unnecessary ingredients which makes it not as healthy as you want it to be.

Here is a list of the nutritional info for the wrap:

  • Calories: 300
  • Total Fat (g): 8
  • Saturated Fat (g): 1
  • Trans Fat (g): 0
  • Cholesterol: 0
  • Sodium (mg): 580
  • Carbohydrates: 50
  • Fiber (g): 2
  • Sugar (g): 2
  • Added Sugar (g): 1
  • Protein (g): 8

The only thing good about the wrap is that it actually has a pretty decent protein count which clocks in at around 8 (g). Which for bread is actually pretty high, but considering all the other values that the bread has, it’s not a great pick.

Verdict: I would avoid these two breads at all costs if you’re trying to eat healthy.

How To Eat Healthy At Subway?

Subway Lettuce And Toppings

Basically, when you’re going to be eating healthy at Subway, then you’ll want to make the right choices.

This involves picking the right type of bread, the right type of meats, the veggies, and also the sauce and seasonings.

After all, it’s easy to go overboard when you get to pick whatever ingredients you want to add into your sandwich. But as long as you have control and know what you’re getting into, then it’s actually quite easy to eating a healthy meal from Subway.


For instance, most of the breads aren’t typically bad for you as long as you stay away from the wraps. I would opt for the Multigrain as it is filled with a lot of nutrition and healthy grains that your body needs. It’s also typically low in calories too.


As for your meats, It would be best to choose something that doesn’t have a lot of sodium and sauces added into it. A lot of Subway meats typically have added ingredients which gives them extra flavor but isn’t really great for your health. Something like a Rotisserie Chicken Meat or turkey meat will usually be quite good for you.


Now when making your sandwich, you would have the option of adding cheese to it, but this is a personal preference. Cheese isn’t really unhealthy for you as it has some good fats and protein in it, but just don’t overdo it and add a lot of it. If you can, maybe ignore it if possible.


As for what vegetables you can add, I would suggest adding as much vegetables as you can. Since vegetables are a great health item, they can help give you a lot of fiber and other necessary nutrition that your body needs. Load up on lettuce, tomatoes, onions, peppers, spinach and more. Add as much as you can till they say no.


Lastly is the sauce, and honestly I would say skip the sauce.

Usually sauce is one of the biggest enemies of health as most of the time it adds way too many calories for little to no benefit. Most of the sauces that Subway carries are typically high in calories, sugar or sodium which makes it not great for your health.

But with that being said, there are a few sauces that can work.

Mostly being either Mustard, Franks Red Hot Buffalo Sauce or even Red Wine Vinegar. All three of these sauces give little to no calories and will barely affect your nutritional values. So if I were you, I would opt for any one of these three to give your sandwich a bit more flavor.

Overall Thoughts

Subway Sandwich Healthy Version Opened Up

At the end of the day, even though Subway is one of the largest fast food chains all around the world, it doesn’t mean that you can’t eat healthy. In fact, they have quite a few options in which you can eat a pretty healthy diet at a low affordable cost.

Especially their breads, where depending on what you pick, can either be healthy or unhealthy. But in terms of wondering what the healthiest bread is at Subway, then you should probably pick between the Hearty Multigrain Bread or the Artisan Italian Bread as both of these have great nutritional values and can be quite healthy.

But it all depends on what else you decide to put inside of your sandwich!