What Is the Healthiest Bread at Subway?

Exterior View Of Subway Restaurant

Subway salads are great for when you’re on a diet; however, when craving a sandwich, you might want to know the healthiest bread option you can get.


The healthiest bread at Subway is the Hearty Multigrain Bread which is high in fiber and has a firm, grainy texture, with only 190 calories per serving.

Their Rye Bread also has the same calories but doesn’t have the added benefit of fiber and grains.

To help you pick the best option, we have written a guide on the healthiest bread at Subway that will keep your calorie intake low.

What Is the Healthiest Bread at Subway?

Honey Oat Sandwich At Subway Sandwiches Restaurant

When you are eating out on a diet, your options are limited. From the wide variety of unhealthy food chains available, Subway is probably the safest option with their nutrition-packed meals that also taste delicious.

If you talk about the healthiest option at Subway, salad is the right choice which will give you the same fulfilling taste of meat and veggies that you want without the additional carbs included.

But what can you do if you are craving freshly baked bread but still want to keep your calorie intake low? You can opt for the lowest-calorie bread from the ones they offer at Subway.

However, picking the healthiest option is not as easy and simple as it seems.

For example, many assume that since flatbread is “thinner and lesser” in quantity than the regular bread at Subway, it’s the healthiest option. But that is only a myth!

Packed with fibers, the Hearty Multigrain Bread is the healthiest one you’ll find at Subway.

Along with its many health benefits, it also has a firm and grainy texture that is good for people who love to pile on lots of toppings.

Nutritional Information: One serving of Hearty Multigrain Bread at Subway contains 190 calories, 37g carbs, 2g fat, and 7g protein.


If you are trying to lose weight, choose the Hearty Multigrain Bread and skip on cheese toppings to get a perfectly balanced and healthy sandwich that will not ruin your diet plan.

Other Healthiest Breads at Subway

Apart from Subway’s Hearty Multigrain, there are a few healthier options. Let’s look at a few of them and analyze their nutritional values:

1. Rye Bread

Cutted Rye Round Bread Isolated On White

The Rye Bread at Subway is known for its unique texture, earthy and strong rye taste, and deliciously crunchy crust. This versatile bread is one of the two healthiest options at Subway.

Nutritional Information: A 6-inch serving of Rye Bread has a total of 190 calories, 34g of total carbs, 2.5g of fat, and 8g of protein.

2. 9-Grain Whole Wheat Bread

Vital Mixed Bread From The Bakery On A Wooden Surface

Suitable for every sandwich flavor, the 9-Grain Whole Wheat Bread at Subway is a closer alternative to Italian White Bread.

Aside from a slightly sweet taste, it has a neutral flavor that doesn’t stand out.

In the list of the healthiest bread at Subway, the 9-Grain Whole Wheat Bread comes third.

Nutritional Information: A 6-inch serving of 9-Grain Whole Wheat Bread at Subway contains 195 calories, 33g total carbs,3.2g fat, and 7.6g protein.

3. Italian White Bread

Three Buns Of Italian White Bread On A Wooden Table With Small Blue Dinner Plates

When thinking of white bread, your first assumption might be that it’s unhealthy, but surprisingly that’s not the case at Subway. Their Italian White Bread is one of the lowest-calorie options you’ll find.

This plain bread is the safest choice for most people without additional spices or cheese, and it goes with all types of fillings.

Nutritional Information: One Italian White Bread serving at Subway has 200 calories, 37g total carbs, 2g fat, and 7g protein.

4. Multigrain Flatbread

Slices Of Multigrain Bread

Made from chia and flax seeds, the Multigrain Flatbread at Subway is an excellent source of fiber. This grainy bread might not be the best tasting at Subway, but it’s one of the lowest calorie flatbreads at Subway.


High-fiber foods help improve your metabolism and lower your cholesterol and blood pressure, along with many other benefits.

Nutritional Information: An 86g serving of the Multigrain Flatbread contains 220 calories, 37g of total carbs, 5g of fat, and 8g of protein.

5. 9-Grain Honey Oat Bread

Homemade Whole Grain Bread Topped With Rolled Oats

Most people believe Honey Oat Bread to be unhealthy and full of sugar due to its sweet taste. However, this sweetness comes from honey, which is good for your body.

This bread is not only nutrient-dense but also one of the healthiest ones at Subway.

Nutritional Information: A 6-inch loaf of Honey Oat Bread at Subway contains 231 calories, 42.8g total carbs, 3.2g fat, and 0g protein.


In this guide, we have discussed the healthiest bread at Subway, and the answer is the Hearty Multigrain Bread which has the lowest calories than any other bread.

We hope this article has given you the information you were looking for, and the next time you order at Subway, you can easily pick out the best option without ruining your low-calorie diet plan.

Frequently Asked Questions

Can a Diabetic Have Subway?

Yes, a person with diabetes can enjoy a Subway sandwich without worries. Remember to replace the white bread with Hearty Multigrain or 9-Grain Whole Wheat Bread.

Is a Subway Wrap Healthier Than Bread?

To cut back on carbs, the better option is to stick to Subway’s Whole Wheat Bread instead of wraps, as they have lesser carbs, fats, and calories.

Can I Eat Subway Daily?

Although it is healthier than most fast food chains, eating Subway daily is not recommended because their sandwiches do not have all the nutrients your body needs to grow.

How To Eat Healthy at Subway?

Order any of their salad to lower your calorie intake at Subway, as they range from 50 to 140 calories per serving.

The healthier meat options are roasted chicken and beef, turkey breast, and teriyaki chicken; make sure to pair it with any low-calorie bread like Rye or Hearty Multigrain Bread.

What Is the Healthiest Subway Dressing?

The healthiest Subway dressing options are yellow mustard sauce, sweet onion sauce, or honey mustard sauce.

You can easily create a perfectly balanced and fulfilling sandwich with healthy toppings, bread, and sauces.

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