What Subway Bread Is The Healthiest? Update 2023

When it comes to picking the healthiest bread for your next Subway sandwich, you’re likely to find more than a few options! With so many different types of bread available on the menu, each providing its own unique nutrition facts and benefits, finding the right choice that is both nutritious and tasty can be overwhelming. But don’t worry – we’re here to help. In this blog post, we’ll take an in-depth look at What Subway Bread Is The Healthiest? From whole wheat to honey oat – learn what ingredients make these delicious options healthier choices and how they compare nutritional value wise with some of our less healthy varieties on offer. So read on if you want help choosing which Subway sandwich will work best for your dietary needs while still giving you a satisfying meal experience!

Bread Nutrition Facts

Calories: The calorie content of bread varies based on the type and size of the slice. A slice of bread provides approximately 80-100 calories on average.

Total Fat: Bread has a modest fat content in general. A standard piece of bread has less than 1 gram of fat.

Saturated Fat: Bread normally has less than 0.5 grams of saturated fat per slice.

Trans Fat: While most bread does not contain trans fats, it is always a good idea to double-check the nutrition label.

Cholesterol: Unless special additives such as eggs or butter are added during the baking process, bread is naturally cholesterol-free.

Sodium: The sodium content in bread can vary. On average, a slice of bread contains around 150-200 milligrams of sodium.

Total Carbohydrate: Bread is a significant source of carbohydrates. A slice of bread usually contains around 15-20 grams of carbohydrates.

Dietary Fiber: The amount of dietary fiber in bread can vary. However, whole grain breads tend to have higher fiber content, with around 2-4 grams per slice.

Sugars: Plain bread typically has very little added sugar. The sugar content in bread mainly comes from natural sources like the carbohydrates present in the flour. It’s common for a slice of bread to contain less than 2 grams of sugar.

Protein: Bread is not a significant source of protein. On average, a slice of bread contains around 2-4 grams of protein.

The Healthiest Subway Bread You Should Be Buying

Artisan Flatbread

• Calories: 220 kcals
• Total Fat: 4 gms
• Cholesterol: 0 mgs
• Sodium: 360 mgs
• Fiber: 1 gm
• Sugar: 2 gms
• Protein: 7 gms

Artisan Flatbread is a form of bread that is frequently used in sandwiches and wraps. It has a thin and slightly chewy texture, as well as a delicate flavor that suits a range of fillings. The Artisan Flatbread is normally rectangular or oval in shape and created with high-quality components such as flour, water, yeast, salt, and occasionally other seasonings or herbs for flavor. 

It’s baked to a soft and slightly crunchy crust, making it a versatile base for sandwiches with a distinct flavor and texture. The Artisan Flatbread is frequently chosen as an alternative to typical bread options, offering sandwich fans a lighter and more artisanal experience.

Artisan Italian Bread

• Calories: 160 kcals
• Total Fat: 4 gms
• Cholesterol: 0 mgs
• Sodium: 360 mgs
• Fiber: 0 gms
• Sugar: 2 gms
• Protein: 7 gms

Artisan Italian Bread is distinguished by its crusty outside and delicate, airy interior. It is generally distinguished by its rustic appearance and original flavor and is inspired by ancient Italian bread-making techniques. 

Artisan Italian bread is normally baked with simple components like wheat, water, yeast, salt, and occasionally olive oil. It goes through a slow fermentation process, which allows the flavors to develop and the dough to naturally rise. As a result, the bread has a slightly acidic flavor and a chewy texture. The Artisan Italian Bread’s crust is normally golden brown and crispy, while the middle is moist and light. It is often used in the preparation of sandwiches, bruschetta, and garlic bread, and is also relished on its own with olive oil.

​​Italian Herbs & Cheese Bread

• Calories: 200 kcals
• Total Fat: 4 gms
• Cholesterol: 10 mgs
• Sodium: 550 mgs
• Fiber: <1 gm
• Sugar: 2 gms
• Protein: 9 gms

Italian Herbs & Cheese Bread is a flavorful bread option that combines the classic taste of Italian herbs with the richness of the cheese. It is a popular choice for sandwiches and adds an extra layer of deliciousness to any meal. The Italian Herbs & Cheese Bread typically features a soft and slightly chewy texture, with a golden crust that is sprinkled with a blend of herbs and shredded cheese. 

The herbs used in the bread can vary but often include a combination of basil, oregano, thyme, and sometimes garlic or onion powder. The addition of cheese, commonly varieties like Parmesan or mozzarella, enhances the bread’s savory profile and provides a satisfying cheesy taste. This bread is perfect for creating flavorful sandwiches, toasting with butter, or enjoying it on its own as a tasty snack. The Italian Herbs & Cheese Bread is a favorite among those who appreciate the aromatic flavors of Italian cuisine and the indulgence of melted cheese.

Jalapeno Cheddar Bread

• Calories: 190 kcals
• Total Fat: 4 gms
• Cholesterol: 10 mgs
• Sodium: 470 mgs
• Fiber: <1 gm
• Sugar: 2 gms
• Protein: 6 gms

Jalapeno Cheddar Bread mixes the hot bite of jalapenos with the creamy richness of cheddar cheese. It’s a popular choice among those who like their bread with a little heat and cheese. The jalapeño Cheddar Bread is often moist and tender, with visible jalapeño peppers and melting cheddar cheese throughout the loaf. 

The bread has a lovely flavor balance, with jalapenos lending a fiery zing and cheddar cheese imparting a savory and somewhat sour flavor. This bread is often enjoyed on its own, sliced and toasted, or used to create delicious sandwiches with ingredients that complement the spiciness and cheesiness of the bread. The Jalapeno Cheddar Bread is a great option for individuals who appreciate bold and flavorful bread choices.

Gluten-Free Bread

• Calories: 340 kcals
• Total Fat: 12 gms
• Cholesterol: 0 mgs
• Sodium: 790 mgs
• Fiber: 3 gms
• Sugar: 7 gms
• Protein: 6 gms

Gluten-Free Bread is a type of bread specifically designed for individuals who have gluten sensitivities or follow a gluten-free diet. Gluten refers to a mixture of proteins found in wheat, barley, and rye, which can cause adverse reactions in some people. Gluten-Free Bread is made using alternative grains and flours that do not contain gluten, such as rice flour, cornmeal, quinoa flour, or almond flour. The bread is formulated to mimic the texture and taste of traditional bread while being free from gluten.

Hearty Multigrain Bread

• Calories: 190 kcals
• Total Fat: 2 gms
• Cholesterol: 0 mgs
• Sodium: 310 mgs
• Fiber: 3 gms
• Sugar: 2 gms
• Protein: 7 gms

Hearty Multigrain Bread is a type of bread that offers a nutritious and flavorful option for those seeking a wholesome bread choice. It is characterized by its combination of multiple grains, seeds, and fibers, providing a robust and hearty texture. Hearty Multigrain Bread typically contains a blend of whole grains such as wheat, oats, barley, and sometimes rye, along with various seeds like flaxseeds, sunflower seeds, or sesame seeds. This combination adds depth and crunch to the bread, enhancing its taste and nutritional profile.

Which Subway bread has the least calories?

Bread Type	Calories (6-inch)
9-Grain Wheat	210
Italian (White)	200
Italian Herbs & Cheese	230
Flatbread	220
Honey Oat	260
9-Grain Honey Oat	260
Roasted Garlic	240
Sourdough	220
Multigrain Flatbread	230

Are there any healthy pieces of bread at Subway?

The 9-Grain Wheat bread is one choice; it’s created with whole grains, has a soft texture, and goes well with a range of sandwich toppings. The Multigrain Flatbread is another excellent choice because it has fewer calories while maintaining a fantastic flavor.

Hearty Italian bread, which may not sound healthy, is baked with a combination of herbs and spices that give it a rich flavor without adding many calories. Overall, Subway offers a few nutritious bread options that might assist you in preparing a delicious and wholesome dinner.

Tips for Making Healthier Choices at Subway

Select Whole Grain Bread: Pick bread varieties include Multigrain Flatbread, 9-Grain Wheat, or 9-Grain Honey Oat. When compared to refined white bread, whole-grain bread offers more fiber and nutrients.

Fill your sandwich to the brim with a choice of fresh vegetables. Pick items like olives, lettuce, tomatoes, cucumbers, spinach, onions, and peppers. Vegetables keep the calorie count down while adding flavor, texture, and vital nutrients.

Lean protein options include oven-roasted chicken, turkey breast, and the Subway Club, which has turkey, roast beef, and ham. These choices can offer a decent supply of protein and are typically lower in fat.

Be Mindful of Condiments: Opt for healthier condiment choices like mustard, vinegar, or a light amount of olive oil. Be cautious with high-fat and high-sugar options such as mayonnaise, creamy dressings, or sweet sauces, as they can significantly increase calorie and fat content.

Watch Portion Sizes: Keep an eye on the size of your sandwich. Choosing a 6-inch sandwich instead of a footlong can help control portion sizes and reduce calorie intake. Consider sharing a footlong with a friend or saving half for later.

Limit High-Fat Meats and Cheese: Some Subway sandwiches feature higher-fat meats like bacon or higher-fat cheese options. Consider minimizing or skipping these ingredients to reduce overall fat content.

Stay Hydrated: Instead of sugary beverages, opt for water, unsweetened tea, or diet sodas to keep calorie intake in check.

Explore Salads: Subway offers a variety of salad options. Choose a base of fresh lettuce or spinach and load it with vegetables, lean proteins, and a lighter dressing choice.

Pay Attention to Nutritional Information: Check Subway’s nutritional information for the specific ingredients and toppings you choose. This can help you make informed decisions and stay within your desired calorie and nutrient limits.

Customize Your Order: Subway allows you to customize your sandwich or salad, so take advantage of that. You can control what goes into your meal, choosing the healthiest options that align with your preferences and goals.

How Eating a Balanced Diet Can Impact Your Health

Eating a balanced diet that is rich in nutrients and vitamins can greatly impact your overall health. Not only can a balanced diet lead to a decrease in chronic diseases such as diabetes and heart disease, but it can also boost your immune system, improve your mental clarity, and promote healthy digestion.

On the other hand, a diet that is full of processed foods and lacking in nutrients can increase your risk for various health issues. By prioritizing a balanced diet, you can make a huge difference in your long-term health and well-being.

Benefits of Eating Subway Breads Over Other Fast Food Options

• Better-Quality Ingredients: Compared to many other fast food restaurants, Subway bread is often created with healthier ingredients. They have a better nutritional value since they frequently include whole grains, nuts, and other nourishing ingredients.

• Several Subway bread selections, including the 9-Grain Wheat, Honey Oat, and Multigrain Flatbread, are high in nutritional fiber. Fiber is crucial for digestive health, keeps you fuller for longer, and can improve your overall health.

• Lower Fat Content: In comparison to the bread used in other fast food options, Subway bread typically has a lower fat content. Selecting low-fat bread can help cut calories and encourage a healthy diet.

• Variety of Options: Subway provides a selection of bread choices to accommodate various dietary requirements and tastes. Subway offers a variety of options to suit different preferences, whether you desire whole grain, light flatbread, or a particular flavor like Italian Herbs & Cheese.

• Customization: Subway gives consumers the option to select the bread for their sandwiches. People can use this customization option to make decisions that support their nutritional objectives, such as choosing bread varieties with fewer calories or changing portion sizes.

• Transparency in nutrition: Subway discloses nutritional data for all of its menu items, including bread, both online and in-person. Customers are able to make educated judgments about their meals and select bread varieties that meet their dietary needs because of this openness.

• Flexibility for Dietary Restrictions: Subway’s bread options include vegetarian and vegan-friendly choices, providing alternatives for individuals with dietary restrictions or specific lifestyle choices. This allows for more inclusivity and accommodates a wider range of dietary needs.

• Potential for Balanced Meals: By combining Subway bread with lean protein options, an abundance of fresh vegetables, and smarter condiment choices, it’s possible to create a balanced meal that meets various nutritional needs. This flexibility can help individuals maintain a healthier diet when compared to many other fast food options.

Conclusion: What Subway Bread Is The Healthiest?

With all of the information provided, it can be concluded that choosing a healthier option when it comes to taking Subway for a meal is possible. When you are purchasing your Subway sandwich, remember the healthier bread options, such as 9-Grain Wheat or Italian Herbs & Cheese. These choices are actually lower in calories than some of the white bread options available at Subway. You should also watch out for some of the less healthy Subway sandwich bread and avoid them if you’re looking to create a low-calorie meal. 

Keep in mind that eating healthy isn’t just about consuming less fat and calories, but about creating a balance with other food groups as well. Eating nutritious foods like lean meats, vegetables, and complex carbohydrates can help contribute to a healthier lifestyle. Additionally, choosing Subway bread over other fast-food options can be beneficial for your health since Subway focuses on using fresh ingredients in their menu items with an emphasis on whole grains. When shopping for a meal at Subway, make sure you’re aware of what ingredients you’re buying so you know exactly what type of nutrition and health benefits your food has to offer.

FAQs: 

Are all Subway bread suitable for a healthy diet?

While Subway offers a variety of bread choices, not all are equally healthy. Some breads are higher in calories, fat, and refined carbohydrates. It’s essential to consider your dietary needs and choose accordingly.

Can I choose gluten-free bread at Subway?

Yes, Subway offers gluten-free bread as an alternative for individuals with gluten sensitivities or those following a gluten-free diet. This option allows for more inclusivity and accommodates specific dietary needs.

Is Flatbread healthier than other bread options?

Flatbread is generally considered a healthier option at Subway due to its lower calorie and fat content. However, it’s important to note that individual health goals and dietary requirements may vary.

Which Subway bread is the lowest in calories?

The Italian bread and Flatbread options tend to be lower in calories compared to some other choices. However, it’s important to consider the overall nutritional content of your sandwich, including the fillings and condiments.

Can I choose Sourdough bread as a healthier option?

Sourdough bread has a unique flavor and texture, but it may not necessarily be the healthiest choice at Subway. It’s best to consider other options like whole grain bread for higher nutritional value.

What should I consider when choosing the healthiest Subway bread?

When selecting the healthiest Subway bread, consider options that are higher in whole grains and fiber. Additionally, be mindful of portion sizes and the overall composition of your sandwich, including the fillings and condiments you choose.

Relevance:

https://www.verywellfit.com/bread-nutrition-facts-calories-and-health-benefits-4114942

https://www.nutritionix.com/food/bread