What Subway Bread Is The Healthiest? Healthy Benefits & Tips

If you’re a fan of Subway sandwiches, you know how hard it can be to pick from the seemingly endless list of breads on their menu. With choices ranging from Italian Herbs and Cheese to Parmesan Oregano, it’s easy to get overwhelmed when trying to decide which one is best for your health goals. In this blog post, we’re going walk through an in-depth analysis of what Subway bread is the healthiest so that you have all the knowledge needed to make an informed decision next time you order lunch.

What is Subway bread?

Subway bread is the foundation of their sandwiches and is available in a wide range of flavors and textures. It is a type of bread that is specifically formulated and baked for Subway restaurants around the world. The bread is typically made using flour, water, yeast, sugar, and oil, and is then rolled into dough and allowed to rise before being baked to perfection. Subway offers a variety of bread options, including Italian White, 9-Grain Wheat, Honey Oat, Monterey Cheddar, and many others.

What is Subway bread?
What is Subway bread?

The healthy benefit of eating Subway bread

When it comes to eating healthy, many people assume that fast food options are off-limits. However, Subway’s bread options provide a nutritious foundation for those looking to make better choices while dining out.

Not only is Subway bread often lower in calories and fat compared to competitors, but it is also fortified with additional nutrients. For example, the 9-Grain Wheat bread is high in dietary fiber, which can help promote healthy digestion and lower cholesterol levels. Additionally, the Honey Oat bread contains rolled oats, which are packed with complex carbohydrates and cholesterol-lowering properties.

Subway’s dedication to providing healthier options extends beyond just the bread. The restaurant offers a “Fresh Fit” menu that features sandwiches with less than 400 calories and 6 grams of fat. These sandwiches are prepared with whole-grain bread and lean protein options, such as turkey or chicken.

Furthermore, Subway offers a variety of vegetable toppings that can increase the nutrient density of your sandwich. From spinach to cucumbers, these options are packed with vitamins and minerals that can help boost your overall health.

Read on to learn more: how much is a footlong from subway

What Subway bread is the healthiest?

Now, let’s exploring what Subway bread is the healthiest? Subway’s Hearty Multigrain Bread is the healthiest option, providing 190 kcals, 2 gms of fat, 0 mgs of cholesterol, 310 mgs of sodium, 3 gms of fiber, 2 gms of sugar and 7 gms of protein. This bread contains a good source of protein and provides 3 gms of dietary fiber, important for maintaining good gastrointestinal function and regulating blood sugar levels. It helps with weight loss goals by making you feel fuller longer while still being tasty. As a Registered Dietitian, the Hearty Multigrain Bread is recommended as the healthiest choice at Subway.

The least healthiest bread at Subway

After examining the nutritional profiles of Subway’s bread options, we have concluded that the least healthy bread is the Italian Herbs and Cheese. This bread is often higher in calories and fat compared to other options on Subway’s menu.

The Italian Herbs and Cheese bread is made using a blend of herbs and spices, including oregano, basil, and garlic, which gives it its distinct flavor. However, this bread is also typically made with higher amounts of fat and sodium compared to other options. The added cheese also contributes to the higher calorie content of this bread.

In contrast to the 9-Grain Wheat bread, which is high in dietary fiber and other nutrients, the Italian Herbs and Cheese bread provides little nutritional value. It is not fortified with additional nutrients and can contribute to an increased risk of health issues, such as high blood pressure and high cholesterol.

The least healthiest bread at Subway
The least healthiest bread at Subway

How to order a healthier Subway bread?

Now that you know what Subway bread is the healthiest. It’s time to learn how to order a healthier Subway sandwich. To order a healthier Subway bread, opt for the high fiber, whole wheat or flatbread options. Multigrain bread offers 3 grams of fiber and is 190 calories per 6-inch serving. Toppings range from crunchy veggies like onions and peppers to salty options like olives and pickles.

How much does it cost to get healthier Subway bread?

When it comes to cost, getting healthier Subway bread may be more affordable than you think. The prices for Subway’s bread options are generally consistent across locations, with some variation depending on regional pricing and promotions.

The cost of a 6-inch sandwich on regular 9-Grain Wheat bread starts at around $3.99, with prices varying depending on location and sandwich filling options. The Honey Oat bread is generally priced the same, and both options may be slightly more expensive than some of the other bread options, such as Italian White or Italian Herbs and Cheese.

How much does it cost to get healthier Subway bread?
How much does it cost to get healthier Subway bread?

However, while opting for healthier bread may cost slightly more, the nutritional benefits of these options may be well worth the investment. By choosing bread that is high in dietary fiber and other nutrients, you may be able to improve your overall health and lower your risk of chronic diseases in the long run.

Additionally, Subway frequently offers promotions and deals that can help you save money while making healthier choices. By checking the restaurant website or signing up for their rewards program, you may be able to access discounts and special offers on healthier sandwich options and bread varieties.

How long does Subway bread last?

Subway bread, like any other type of bread, has a limited shelf life. The freshness and quality of the bread diminish over time, making it less enjoyable to eat. So, how long does Subway bread last exactly?

To ensure freshness, Subway bread is only prepped for use within 2 days. Bread is best if consumed before 11AM the next day. Fresh veggies (tomatoes, cucumbers, onions, and green peppers) are good for 2 days. Pickled veggies (black olives, banana peppers, pickles, and jalapenos) are good for 5 days.

How long does Subway bread last?
How long does Subway bread last?

Tips for making Subway bread orders healthier overall

There are several additional tips for making your Subway bread orders even healthier overall. By following these guidelines, you can ensure that your sandwich is not only delicious but also nutritious.

  1. Choose whole grain bread for extra fiber and nutrients.
  2. Select lean proteins such as grilled chicken, turkey breast, or roast beef.
  3. Load up on vegetables for added bulk without additional calories.
  4. Be mindful of sauce and dressings; opt for lighter options.
  5. Control portion sizes of meat and cheese to moderate intake.
  6. Skip the cheese or choose less-fat varieties like Swiss or mozzarella.
  7. Drink water or unsweetened beverages to avoid additional calories from sweetened drinks.
Tips for making Subway bread orders healthier overall
Tips for making Subway bread orders healthier overall

How to make healthier Subway bread at home?


Home-bakers can make healthier Subway bread with this recipe: 2 cups warm water, 2.25 teaspoons active dry yeast, 1 tablespoon honey, 3 cups whole wheat flour, 2 cups all purpose flour, 1 teaspoon salt and 2 tablespoons olive oil.


Prepare a mixture of warm water, yeast, and honey; let sit for 5 minutes until frothy. Add whole wheat flour, all-purpose flour, salt, and olive oil to the mixture; stir to form a dough. Knead dough on floured surface for 5 minutes; place in greased bowl and let rise for 1 hour. Preheat oven to 400F (200C) and shape dough into loaf; transfer to greased baking sheet. Bake bread for 25-30 minutes until golden brown and sounds hollow when tapped at the bottom. Let cool on wire rack before slicing; enjoy homemade Subway bread.

How to make healthier Subway bread at home?
How to make healthier Subway bread at home?

Conclusion: What Subway bread is the healthiest

Subway bread is a nutritious and delicious foundation for any sandwich. With its variety of flavors and textures, it’s easy to get overwhelmed when trying to decide which one is best for your health goals. After conducting an in-depth analysis, we have determined that the 9-Grain Wheat bread is the healthiest option. This bread is high in dietary fiber and other nutrients, and is also lower in calories and fat compared to other choices.

FAQs Subway bread

What is the 1 carb bread at Subway?

Hero Bread is Subway’s 1g net carb bread option. A 6-inch serving size contains 0g sugar, 1g net carb, 100 calories, and 12g protein.

Is any Subway bread gluten-free?

Regrettably, at present, Subway does not provide any gluten-free bread alternatives. Nevertheless, their menu offers several gluten-free sandwiches and salads that are safe for consumption by individuals with gluten intolerance.

Does Subway have zero sugar bread?

Subway offers Hero Bread™ products, which have the same great taste as regular bread but with 0-1g net carb, 0g sugar, fewer calories and more protein and fiber.

Which Subway bread has more calories?

Subway bread calories range from 200-340. The Gluten-free bread has the highest calorie count at 340 per 6-inch. The Italian and multigrain breads have the lowest calorie count at 200. Calories are often seen as the most significant part of a nutrition facts table.

Which Subway bread is soft?

Subway’s wheat bread is known for its soft texture when freshly baked. The whole wheat bread at Subway has a subtle hint of sweetness similar to Cheerios.

How many calories are in Subway one carb bread?

Subway’s new Hero Bread sandwich rolls contain 1g net carb, 0g sugar, 12g protein, 26g fiber and 100 calories per 6-inch sub roll. Each sandwich roll is nutrition-packed and low in calories.

Does Subway have low calorie bread?

Subway offers a variety of low calorie bread options: Sourdough (190 calories), Italian White (200 calories), 9-Grain Wheat Bread (210 calories) and Multigrain Flatbread (220 calories).

How many carbs in a 6 inch flat bread at Subway?

Subway’s 6″ Cold Cut Flatbread contains 46g total carbs, 45g net carbs, 23g fat, 19g protein, and 480 calories per serving.

Is Flatbread the healthiest bread at subway?

Subway’s Flatbread, 9-Grain Wheat, and 9-Grain Honey Oat are the healthiest breads, as they’re made with whole grain flour that is rich in fiber and minerals. The other types of bread offered by Subway are not made with whole grain flour, making them refined grains that lack fiber.

Is Subway wrap or bread healthier?

Subs on whole-grain bread have fewer carbs, fat, and calories than wraps. Wraps may appear to be a healthier option, but subs on whole-grain bread are the better choice.

#Subway #Bread #Healthiest #Healthy #Benefits #Tips, 1699455078

Leave a Reply

Your email address will not be published. Required fields are marked *