Is Italian herbs and cheese bread healthy? A deep dive into nutrition

October 17, 2025 •

4 min read

With a single 6-inch sub containing over 500mg of sodium and 250 calories, many people question: is Italian herbs and cheese bread healthy? This flavorful bread, often made with refined flour, cheese, and butter, carries a higher calorie and sodium content than its simpler counterparts.

Quick Summary

This guide examines the nutritional profile of Italian herbs and cheese bread, detailing its high calorie and sodium content and comparing it to healthier bread alternatives to aid dietary choices.

Key Points

High in calories and sodium: A commercial 6-inch Italian herbs and cheese bread contains approximately 250 calories and 580mg of sodium, making it a calorie-dense and high-sodium choice.
Made with refined flour: The bread is typically made with refined white flour, which is lower in fiber and nutrients compared to whole-grain options.
Higher saturated fat: The cheese content contributes to a higher saturated fat count than plain bread, a factor to consider for heart health.
Homemade is healthier: A homemade version allows for healthier swaps like using whole wheat flour, less cheese, and reduced sodium.
Enjoy in moderation: Due to its nutritional drawbacks, Italian herbs and cheese bread is best enjoyed in moderation as part of an otherwise balanced diet.
Consider alternatives: For daily consumption, healthier bread alternatives like 9-grain wheat, sprouted grain, or sourdough are recommended.

Italian herbs and cheese bread is a popular, flavorful choice for sandwiches and appetizers, but its nutritional profile is often debated. While delicious, a closer look at its ingredients reveals several factors that can impact its healthiness, particularly when compared to other bread options. The high sodium, saturated fat, and refined carbohydrates come primarily from the processed ingredients used in many commercial versions.

The nutritional breakdown

When evaluating Italian herbs and cheese bread, it is helpful to analyze the key nutritional components. A standard 6-inch Subway version, for example, is a good benchmark to understand the typical nutritional impact.

Calories: A 6-inch serving contains approximately 250 calories. For a foot-long, this doubles to around 500 calories, which is a significant portion of a meal's total energy, especially before adding fillings.
Sodium: One of the most significant concerns is the high sodium level. A 6-inch serving contains about 580mg, or 25% of the recommended daily value. For a foot-long, this figure surpasses 1,000mg, accounting for a large portion of the daily limit before any deli meats or condiments are added. High sodium intake is linked to increased blood pressure and cardiovascular issues.
Refined Carbohydrates: The bread is typically made from refined white flour, which lacks the fiber and nutrients found in whole grains. Refined carbs can cause a rapid spike in blood sugar and provide less sustained energy, leading to quicker feelings of hunger.
Saturated Fat: The addition of cheese contributes to the bread's saturated fat content. While the amount varies depending on the recipe, the saturated fat adds extra calories and can negatively impact heart health when consumed in excess.

Comparing Italian herbs and cheese bread to healthier options

To put the nutrition of Italian herbs and cheese bread into context, consider how it stacks up against other popular bread choices. The following table provides a comparison based on typical commercial servings.


Bread Type	Typical Calories (per 6-inch)	Sodium (per 6-inch)	Fiber (per 6-inch)	Key Nutritional Point
Italian Herbs & Cheese	~250	~580mg	~2g	High in sodium and saturated fat.
Plain Italian Bread	~200	Not specified	Low	Lower in calories and fat than the herbed version.
9-Grain Wheat Bread	~210	Not specified	Higher	Offers more fiber and nutrients from whole grains.
Sourdough Bread	Varies	Varies	Varies	Fermentation can aid nutrient absorption and digestion.
Ezekiel Bread	Lower	Low	High	Made from sprouted grains, high in fiber and nutrients.

Health implications and potential drawbacks

Beyond the raw numbers, the nutritional profile of Italian herbs and cheese bread can have specific health implications, especially for those watching their intake of certain components.

Impact on Blood Sugar: The reliance on refined flour means a high glycemic index, which can cause blood sugar spikes. This is a concern for individuals with diabetes or those trying to manage their weight.
Cardiovascular Health: The combination of high sodium and saturated fat is not ideal for heart health. For individuals with existing heart conditions or high blood pressure, this bread should be consumed sparingly.
Low Fiber Content: The minimal fiber can be a drawback for digestive health. Higher-fiber options, like whole wheat or sprouted grain bread, promote regularity and help with satiety, which can prevent overeating.
Inflammation: The high intake of processed foods, including refined white flour and certain fats, has been linked to increased inflammation in the body.

Making a healthier choice: Homemade vs. store-bought

While the commercial version is often calorie-dense and high in sodium, a homemade Italian herbs and cheese bread can be made healthier. Baking your own allows for complete control over the ingredients, leading to a more nutritious outcome.

Tips for a healthier homemade version:

Use whole wheat flour: Replacing some or all of the refined white flour with whole wheat flour increases the fiber and nutrient content.
Reduce cheese: Use a smaller amount of strong-flavored cheese, or opt for a lower-fat variety to cut down on calories and saturated fat.
Control sodium: Be mindful of the salt added to the dough. Using less cheese also helps, as many cheeses are naturally high in sodium.
Boost herbs: Rely on a generous mix of fresh or dried Italian herbs, such as oregano, basil, and thyme, for maximum flavor without extra calories.
Use healthy fats: Use high-quality extra virgin olive oil in place of butter, which provides heart-healthy fats.

Conclusion

So, is Italian herbs and cheese bread healthy? In general, the refined flour, high sodium, and saturated fat in commercially prepared versions make it a less healthy choice than whole-grain alternatives. While delicious, its nutritional profile suggests it is best enjoyed in moderation. For those seeking a healthier option, substituting for a whole wheat bread or making a mindful, homemade version offers a way to enjoy the flavors without the major nutritional drawbacks. Remember, the healthiest diet is one rich in variety and based on whole, unprocessed foods. For more on bread alternatives, consider Healthline's guide on healthy bread swaps.

Healthline's guide on bread alternatives

How to choose a healthy bread alternative

Prioritize whole grains: Opt for breads made with 100% whole wheat or other whole grains for increased fiber and nutrients.
Read the nutrition label: Look for options with lower sodium and higher fiber content.
Choose homemade when possible: Baking your own bread gives you control over every ingredient, including the amount of salt, cheese, and type of flour.
Don't forget the fillings: The fillings in your sandwich can significantly impact the overall healthiness, so choose lean proteins and plenty of fresh vegetables.
Consider portion size: Even with healthier bread, portion control is key to managing calorie and carbohydrate intake.

Frequently Asked Questions

While not the absolute unhealthiest option available, it does contain more calories, sodium, and fat than other choices like the plain Italian or 9-Grain Wheat breads. It is generally one of the less healthy options on the menu.

Yes, a homemade version is often a healthier choice because you control the ingredients. You can swap refined flour for whole wheat, use less cheese, and manage the amount of salt and oil to create a more nutritious product.

The main nutritional concerns are the use of refined carbohydrates from white flour, the high sodium content from both the bread and cheese, and the saturated fat added by the cheese.

Yes, consistently consuming high amounts of sodium can be detrimental to health. It is associated with increased blood pressure and other cardiovascular problems.

Because it is typically made from refined white flour, the fiber content is low. In contrast, whole-grain bread options offer significantly more dietary fiber.

The cheese significantly increases the calories, saturated fat, and sodium content. The herbs, however, add flavor without adding calories, making them a great way to enhance the taste.

For a lower-calorie and healthier option, consider a 9-grain wheat bread. It provides more fiber and nutrients than the cheese bread, helping you feel fuller for longer.