Understanding Subway's Flatbread Nutrition
Subway's flatbread, specifically the lavash-style, is a low-calorie choice. A 6-inch serving contains around 140 calories. This is a good option for those watching calories, as it has fewer calories than other breads, like the Artisan Italian or 9-Grain Wheat.
However, it's important to look beyond the bread's calorie count. The meal's calories and nutrients depend on the protein, cheese, and sauces. Adding mayo or creamy dressing can double or triple the calories. While flatbread is low in calories, it offers minimal fiber and protein compared to other options like the Hearty Multigrain bread.
How Flatbread Stacks Up Against Other Subway Breads
When choosing a healthy option at Subway, comparing the flatbread to other bread options is helpful. Hearty Multigrain bread, with more calories, offers more fiber and protein, which can help one feel full. For those focused on minimizing carbohydrates, lavash flatbread might be appealing, but it has less fiber. Sodium is another key factor. While Artisan Flatbread has a moderate sodium level, many flavored breads, like Italian Herbs and Cheese, are significantly higher.
Making a Smarter Flatbread Sandwich
To maximize the health benefits of a flatbread sandwich, consider these tips:
- Load up on fresh vegetables: Add lettuce, spinach, tomatoes, onions, cucumbers, and peppers for fiber and nutrients.
- Choose lean protein: Opt for roasted chicken breast or turkey breast instead of higher-fat options or processed meats.
- Be mindful of sauces and cheese: Sauces and cheese can quickly add calories, fat, and sodium. Choose low-calorie condiments like vinegar or mustard, and consider skipping cheese or opting for less.
- Skip the extras: Avoid fatty toppings like guacamole or bacon, which can quickly turn a light meal into a calorie-heavy one.
Flatbread vs. Wraps and Other Base Options
Wraps, often seen as a lighter choice, can contain more calories than a 6-inch sub roll due to their density and size. For instance, the Lavash wrap, while lower in calories than traditional wraps, can be a higher-calorie choice than the basic flatbread. For a low-carb alternative, a salad bowl is an option that eliminates the bread entirely, but the dressing choice is critical.
| Bread/Base Type (6-inch) | Calories (approx) | Sodium (mg) | Fiber (g) | Protein (g) |
|---|---|---|---|---|
| Lavash Flatbread | 140 | 220 | 1 | 4 |
| Hearty Multigrain | 200 | 360 | 3 | 9 |
| Artisan Italian | 200 | 370 | 1 | 7 |
| Italian Herbs & Cheese | 240 | ~620 | - | - |
| Wrap | ~300 | ~580 | 2 | 8 |
Conclusion: The Final Verdict on Flatbread
The flatbread at Subway is a low-calorie option, especially the lavash version. It offers a good start for a lighter meal. However, the healthiness is affected by the other ingredients. Pairing it with lean proteins and fresh vegetables and being selective with sauces and cheese makes a healthy meal. Remember, a balanced meal extends beyond the bread choice to include every ingredient in the custom sandwich.
For more nutritional breakdowns and dietary considerations, reference the official Subway nutrition information.
Choosing Wisely at Subway
- Choose the Flatbread for Lowest Calories: For the lowest calorie bread option, the lavash flatbread is a winner.
- Boost Fiber with Multigrain: If prioritizing fiber and protein for fullness, Hearty Multigrain is a better option, though slightly higher-calorie.
- Control Calories with Toppings: The greatest calorie additions come from cheese and sauces, not the bread itself. Choose wisely.
- Add Extra Veggies: Adding fresh vegetables boosts fiber and nutrients without a major calorie increase.
- Be Aware of Sodium: Different breads have varying sodium levels; check the nutritional information if watching sodium intake.
- Wraps are not Always Lighter: Don't assume a wrap is healthier than a sub; many contain similar or higher calories and sodium.
- Consider a Salad: For the lowest-calorie and lowest-carb meal, a salad bowl is the best option, provided a low-calorie dressing is selected.
Authoritative Outbound Link
For the most current and thorough nutritional information, visit the official Subway Nutrition Information page.
