The Healthiest (and Unhealthiest) Breads at Subway Ranked

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Unpack the nutritional value of Subway’s most popular breads
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You love bread, and you love Subway. But now that you’re watching what you eat, it may seem like your two favorite things are a thing of the past. Well, we’re here to tell you that they’re not! Eating healthy is completely possible at Subway. With their Hearty Multigrain and Artisan Italian bread options, you can pack nutrition into practically any sub. Take a look at the guide below to see Subway’s breads ranked from healthiest to unhealthiest.

Things You Should Know

  • The healthiest bread at Subway is the Hearty Multigrain, which is low in calories and fats and is packed with protein.
  • The second healthiest bread at Subway is the Artisan Italian, as it’s also low in calories, fats, and sugars.
  • The unhealthiest bread at Subway is the Spinach Wrap, as it’s high in calories, sodium, and carbohydrates.
Section 1 of 3:

Ranking Subway’s Breads by Nutrition

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  1. The healthiest bread available at Subway is Heart Multigrain. This Subway bread has the most nutrition in each bite. With a low amount of calories and no trans fat, it’s the healthiest choice on the menu. [1]
    • Calories: 200
    • Total Fat (g): 2
    • Saturated Fat (g): 0
    • Trans Fat (g): 0
    • Cholesterol (mg): 0
    • Sodium (mg): 360
    • Carbohydrates (g): 36
    • Dietary Fiber (g): 3
    • Sugars (g): 4
    • Protein (g): 9
    • Vitamin A % DV: 0
    • Vitamin C % DV: 10
    • Calcium % DV: 0
    • Iron % DV: 10
  2. Coming in at a close second for the healthiest bread at Subway is Artisan Italian. This bread is low in calories and doesn’t have added cholesterol, but it doesn’t pack the same protein punch as Hearty Multigrain. Even so, it’s still an excellent choice if you’re trying to eat healthier. [2]
    • Calories: 200
    • Total Fat (g): 2
    • Saturated Fat (g): 0.5
    • Trans Fat (g): 0
    • Cholesterol (mg): 0
    • Sodium (mg): 370
    • Carbohydrates (g): 37
    • Dietary Fiber (g): 1
    • Sugars (g): 3
    • Protein (g): 7
    • Vitamin A % DV: 0
    • Vitamin C % DV: 0
    • Calcium % DV: 0
    • Iron % DV: 15
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  3. Another somewhat healthy bread option at Subway is Artisan Flatbread. While this flatbread-style bread isn’t as healthy as the competitors above, it packs a lot of protein and fiber. [3]
    • Calories: 230
    • Total Fat (g): 4
    • Saturated Fat (g): 0.5
    • Trans Fat (g): 0
    • Cholesterol (mg): 0
    • Sodium (mg): 330
    • Carbohydrates (g): 43
    • Dietary Fiber (g): 4
    • Sugars (g): 3
    • Protein (g): 8
    • Vitamin A % DV: 0
    • Vitamin C % DV: 0
    • Calcium % DV: 0
    • Iron % DV: 15
  4. The Italian Herbs & Cheese bread is one of the unhealthiest options at Subway. While this bread packs lots of flavor, it’s high in fat and sodium. On the bright side, it does have a decent amount of protein and vitamins, which may be worth the extra flavor punch. [4]
    • Calories: 240
    • Total Fat (g): 4.5
    • Saturated Fat (g): 2
    • Trans Fat (g): 0
    • Cholesterol (mg): 10
    • Sodium (mg): 560
    • Carbohydrates (g): 40
    • Dietary Fiber (g): 2
    • Sugars (g): 3
    • Protein (g): 9
    • Vitamin A % DV: 4
    • Vitamin C % DV: 8
    • Calcium % DV: 0
    • Iron % DV: 15
  5. Although wraps are typically labeled as “diet” foods, the Tomato Basil Wrap at Subway can be deceptive. This bread option is high in calories, fat, and sodium. However, it has a decent amount of vitamins and zero cholesterol, which may be a plus. [5]
    • Calories: 290
    • Total Fat (g): 8
    • Saturated Fat (g): 3.5
    • Trans Fat (g): 0
    • Cholesterol (mg): 0
    • Sodium (mg): 730
    • Carbohydrates (g): 49
    • Dietary Fiber (g): 2
    • Sugars (g): 1
    • Protein (g): 8
    • Vitamin A % DV: 0
    • Vitamin C % DV: 10
    • Calcium % DV: 8
    • Iron % DV: 15
  6. While it may seem like the healthiest option on the menu, the Spinach Wrap is the unhealthiest bread at Subway. This wrap is high in calories, sodium, and fats. On the plus side, it is packed with iron and has the highest iron percentage of all the Subway breads. [6]
    • Calories: 290
    • Total Fat (g): 8
    • Saturated Fat (g): 3.5
    • Trans Fat (g): 0
    • Cholesterol (mg): 0
    • Sodium (mg): 780
    • Carbohydrates (g): 48
    • Dietary Fiber (g): 2
    • Sugars (g): 1
    • Protein (g): 8
    • Vitamin A % DV: 0
    • Vitamin C % DV: 0
    • Calcium % DV: 0
    • Iron % DV: 90
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Section 2 of 3:

How many breads does Subway offer?

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  1. As of January 2024, Subway has 6 types of bread you can choose from: Artisan Flatbread, Artisan Italian, Hearty Multigrain, Italian Herbs & Cheese, Spinach Wrap, and Tomato Basil Wrap. Remember that the availability of these breads depends on location and the season.
    • Gluten-Free bread has been offered at Subway in the past. While it’s no longer on the menu, some locations may still offer it (although there are no guarantees). [7] Ask your Sandwich Artist if it’s available at your location.
Section 3 of 3:

Can you eat healthy at Subway?

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  1. Eating healthy at Subway isn’t impossible—it just requires a little extra thought. When it comes to picking your bread, toppings, and extras, focus on making a well-balanced sandwich. [8] Going wild and tossing everything on your sub may be fun, but it might not be the best for your waistline. Check out these tips:
    • Opt for a bread that’s low in calories but high in nutrients, like Hearty Multigrain.
    • Pick a meat that’s low in sodium with minimal additional sauces, such as chicken or turkey. [9]
    • Add as many veggies as possible to your sub for a boost of fiber and vitamins. Try adding on an extra handful of spinach, peppers, or tomatoes. [10]
    • Keep the sauces to a minimum. Sauces can be full of hidden calories, so opt for no sauce or stick with low-calorie options, like Yellow Mustard or Red Wine Vinegar. [11]
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      References

      1. ↑ https://swcms-w.subway.com/en-US/MenuNutrition/Nutrition/NutritionGrid
      2. ↑ https://swcms-w.subway.com/en-US/MenuNutrition/Nutrition/NutritionGrid
      3. ↑ https://swcms-w.subway.com/en-US/MenuNutrition/Nutrition/NutritionGrid
      4. ↑ https://swcms-w.subway.com/en-US/MenuNutrition/Nutrition/NutritionGrid
      5. ↑ https://swcms-w.subway.com/en-US/MenuNutrition/Nutrition/NutritionGrid
      6. ↑ https://swcms-w.subway.com/en-US/MenuNutrition/Nutrition/NutritionGrid
      7. ↑ https://thehelpfulgf.com/gluten-free-subway/
      8. ↑ https://www.cnn.com/2017/02/03/health/subway-menu-nutritionist-food-drayer/index.html
      9. ↑ https://health.gov/myhealthfinder/health-conditions/heart-health/lower-sodium-foods-shopping-list
      1. ↑ https://cleanplates.com/nutrition/how-to-order-a-healthy-subway-sandwich/
      2. ↑ https://swcms-w.subway.com/en-US/MenuNutrition/Nutrition/NutritionGrid
      3. ↑ https://www.eater.com/2020/10/1/21496848/irish-supreme-court-rules-subway-bread-has-too-much-sugar-to-count-as-bread

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