Finding the Perfect Balance: What bread at Subway has the least calories?

According to Subway's official nutrition data, the caloric content can vary widely between different bread options. Knowing what bread at Subway has the least calories? is an essential first step for anyone looking to build a lighter, more diet-conscious sandwich.

Quick Summary

This article examines the lowest-calorie bread options available at Subway, such as Flatbread and Mini Artisan Italian, and compares their nutritional value to other popular choices. It also provides comprehensive tips for creating a balanced and health-conscious sandwich.

Key Points

• Lowest Calorie Bread: Subway's Flatbread (140 calories for a 6-inch) and Mini Artisan Italian (140 calories for the bun) are the lowest-calorie bread options.

• Best for Nutrient Density: Hearty Multigrain bread, with slightly more calories (around 190-200 for a 6-inch), offers higher fiber and protein, making it a more balanced and filling choice.

• Avoid Wraps for Low Calories: Subway's wraps are generally higher in calories and carbohydrates than the low-calorie bread options, despite a common misconception.

• Fillings and Sauces Matter Most: The biggest impact on a sandwich's calorie count comes from the fillings and condiments, not just the bread. Choose lean protein, load up on veggies, and use low-calorie sauces.

• Portion Control is Key: For the most significant calorie reduction, opting for a smaller Mini Artisan Italian sub is an effective strategy for portion control.

For those mindful of their caloric intake, ordering at a fast-food restaurant like Subway requires careful consideration. While the fillings, sauces, and cheese contribute significantly to the total calorie count, the bread choice is the foundation of your meal and plays a major role. Fortunately, Subway offers several breads that can keep your sandwich on the lighter side.

The Lowest Calorie Breads at Subway

When strictly focusing on the calorie count per serving, two options stand out as the leaders for the least calories.

Flatbread

The 6-inch Flatbread is consistently listed as one of the lowest-calorie bread options at Subway.

• Calorie Count: The 6-inch Flatbread contains approximately 140 calories.
• Added Sugar: One of its key nutritional benefits is that it has zero grams of added sugar.
• Nutrient Density: While low in calories, it is also not the most nutrient-dense, containing less fiber and protein than some other options.
• Flavor Profile: Its neutral flavor and pliable, chewy texture make it a versatile choice for many sandwich combinations.

Mini Artisan Italian Bread

Subway's mini-sized offerings are, by their nature, lower in calories than their 6-inch counterparts. The Mini Artisan Italian bread is a perfect example for those seeking maximum calorie reduction.

• Calorie Count: A Mini Artisan Italian bread contains around 140 calories per bun.
• Portion Control: The smaller size is ideal for managing portion sizes and overall intake.
• Note: Not all locations offer mini subs, so it's a good idea to check availability.

Comparison of Popular Subway Breads

For those who prefer a more traditional sub roll, comparing the calorie counts of other popular breads can help inform your decision. While they are slightly higher than the flatbread, they offer different nutritional trade-offs.

Artisan Italian

This is Subway's classic white bread. It is relatively low in calories compared to the more flavorful varieties.

• Calorie Count: A 6-inch Artisan Italian has around 200 to 210 calories.
• Nutritional Trade-offs: As a refined white bread, it offers less fiber than the whole-grain options but remains a low-calorie choice if you are not prioritizing fiber intake.

Hearty Multigrain

This is often cited as the healthiest bread choice at Subway due to its higher nutritional content, despite a slightly higher calorie count than the lowest options.

• Calorie Count: A 6-inch Hearty Multigrain contains around 190 to 200 calories.
• Nutrient Density: It is a whole-grain option, meaning it contains more fiber and protein, which can help with satiety.
• Balance: For someone who values more nutritional substance over the absolute lowest calorie number, the Hearty Multigrain is an excellent compromise.

Subway Bread Nutritional Comparison (6-inch serving)

Bread Type	Calories (Approx.)	Total Fat (g)	Carbs (g)	Fiber (g)	Protein (g)	Notable Features
Flatbread	140	3	24	1	4	Lowest calorie, no added sugar
Hearty Multigrain	190-200	3	36	3	9	Highest fiber and protein
Artisan Italian	200-210	2	39	1	8	Lowest calorie of the sub rolls
Wraps	280-300	5-8	49-50	2	8-9	Higher sodium and calories than most breads
Italian Herbs & Cheese	240-250	5-6	39-40	2	9-10	Higher calories due to cheese and herbs

Note: Nutritional information can vary slightly by region and franchise. The calories listed are for the bread only.

Beyond the Bread: Building a Lighter Sub

Choosing a low-calorie bread is just one part of the equation for a healthier meal. The real difference often comes down to the toppings.

• Opt for Lean Proteins: Choose lean meats like turkey breast, roast beef, or oven-roasted chicken instead of higher-fat options like meatball marinara or Italian BMT.
• Load Up on Veggies: Filling your sub with a generous portion of fresh vegetables adds volume, fiber, and nutrients without adding many calories.
• Choose Condiments Wisely: Be mindful of high-calorie sauces like mayonnaise, ranch, or creamy dressings. Opt for lighter alternatives such as mustard, vinegar, or a drizzle of olive oil.
• Go Easy on the Cheese: While delicious, cheese adds calories and fat. Consider skipping it or choosing a lighter option.

A Final Word on Making Healthy Choices at Subway

Ultimately, making a healthy choice at Subway involves a holistic approach. While knowing which bread has the least calories is valuable, consider the overall nutritional balance of your meal. The Flatbread and Mini Artisan Italian offer the lowest calorie counts, making them excellent choices for strict calorie counters. However, the Hearty Multigrain provides superior fiber and protein for a more satiating and nutritionally balanced option, for only a few more calories. The key is to customize your sandwich to your specific dietary needs, focusing on lean protein, plenty of vegetables, and minimal high-calorie sauces and cheeses.

What bread at Subway has the least calories? A quick summary

• Lowest Calorie Bread: The 6-inch Flatbread is the lowest-calorie standard bread, at approximately 140 calories per serving.
• Smallest Portion: The Mini Artisan Italian offers a similar low-calorie count per bun (around 140 calories), but in a smaller, controlled portion.
• Healthy Compromise: Hearty Multigrain is an excellent, nutritionally superior option, offering more fiber and protein for a modest calorie increase.
• Toppings Matter Most: Your choice of bread is just one part of a healthy sub; focus on lean fillings and lots of vegetables.
• Avoid High-Calorie Condiments: To keep your meal light, choose mustard or vinegar over creamy sauces.

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Frequently Asked Questions (FAQs)

What is the absolute lowest-calorie bread at Subway?

The 6-inch Flatbread is the lowest-calorie standard bread option, with around 140 calories. The Mini Artisan Italian bread also has a very low calorie count, but in a smaller portion size.

Is the Hearty Multigrain bread a good low-calorie choice?

Yes, while not the absolute lowest in calories, the Hearty Multigrain bread is an excellent choice. For only a slightly higher calorie count (190-200 for a 6-inch), it offers more fiber and protein, making it a more nutritious and filling option.

Are Subway wraps lower in calories than their bread?

No, Subway wraps generally contain more calories and carbohydrates than a 6-inch sub roll, such as the Flatbread or Artisan Italian. If counting calories, a 6-inch sub is often a better choice.

What are some low-calorie sauce options to pair with my low-calorie bread?

To keep calories low, opt for zero-calorie condiments like yellow mustard or vinegar. Sauces like light mayo, sweet onion sauce, or various vinaigrettes also have fewer calories than creamy options.

Is the Artisan Italian white bread healthier than the Hearty Multigrain wheat bread?

Not necessarily. While the Artisan Italian might be slightly lower in calories (depending on location), the Hearty Multigrain is a whole-grain option that provides more fiber and other essential nutrients, making it a healthier overall choice.

How can I make my entire Subway sandwich as low-calorie as possible?

Start with a low-calorie bread like Flatbread. Choose a lean protein (e.g., turkey breast, roast beef). Load up on all the fresh vegetables, and select a low-calorie sauce like mustard or vinegar. Skip the cheese and extra high-calorie toppings.

What about the mini subs, are they the lowest calorie overall?

Since they are smaller, the mini subs will have a lower total calorie count than a standard 6-inch sub. For instance, the Mini Artisan Italian has a very low calorie count per bun, making it an excellent option for portion control.

Citations

Discover the 11 Healthiest Items at Subway in 2025 - Cozymeal

The Healthiest Bread at Subway in 2025 - Cozymeal

6 inch Hearty Multigrain Bread - Subway - Nutritionix

Calories in 6 inch Artisan Italian Bread from Subway - Nutritionix

Subway Mini Artisan Italian Bread Nutrition Facts - Eat This Much

6' Hearty Multigrain Bread - Subway Calories - Fitia

6 inch Hearty Multigrain Bread - Subway - Nutritionix

A review of Subway's bread selection - Student Life

Subway Bread Types: An RD Ranks The Healthiest Bread at Subway

Suggestions for relatively high protein low calories SUBWAY ... - Reddit

Subway's white bread appears to be healthier than it's wheat ... - Reddit

Frequently Asked Questions

What is the absolute lowest-calorie bread at Subway?

The 6-inch Flatbread is the lowest-calorie standard bread option, with around 140 calories. The Mini Artisan Italian bread also has a very low calorie count, but in a smaller portion size.

Is the Hearty Multigrain bread a good low-calorie choice?

Yes, while not the absolute lowest in calories, the Hearty Multigrain bread is an excellent choice. For only a slightly higher calorie count (190-200 for a 6-inch), it offers more fiber and protein, making it a more nutritious and filling option.

Are Subway wraps lower in calories than their bread?

No, Subway wraps generally contain more calories and carbohydrates than a 6-inch sub roll, such as the Flatbread or Artisan Italian. If counting calories, a 6-inch sub is often a better choice.

What are some low-calorie sauce options to pair with my low-calorie bread?

To keep calories low, opt for zero-calorie condiments like yellow mustard or vinegar. Sauces like light mayo, sweet onion sauce, or various vinaigrettes also have fewer calories than creamy options.

Is the Artisan Italian white bread healthier than the Hearty Multigrain wheat bread?

Not necessarily. While the Artisan Italian might be slightly lower in calories (depending on location), the Hearty Multigrain is a whole-grain option that provides more fiber and other essential nutrients, making it a healthier overall choice.

How can I make my entire Subway sandwich as low-calorie as possible?

Start with a low-calorie bread like Flatbread. Choose a lean protein (e.g., turkey breast, roast beef). Load up on all the fresh vegetables, and select a low-calorie sauce like mustard or vinegar. Skip the cheese and extra high-calorie toppings.

What about the mini subs, are they the lowest calorie overall?

Since they are smaller, the mini subs will have a lower total calorie count than a standard 6-inch sub. For instance, the Mini Artisan Italian has a very low calorie count per bun, making it an excellent option for portion control.