What is the lowest calorie bread at Subway? A Complete Guide

December 2, 2025 •

3 min read

Did you know that Subway’s Flatbread, at just 140 calories for a 6-inch serving, is the lowest calorie bread option on their menu? Choosing the right bread is the first step toward building a lighter, more nutritious sandwich.

Quick Summary

A comparison of Subway's breads reveals the lowest-calorie choice, while also distinguishing it from the most nutrient-dense options. Offers tips for building a lighter sub using lean protein and vegetables.

Key Points

Lowest Calorie Bread: Subway's 6-inch Flatbread is the lowest calorie bread, at approximately 140 calories per serving.
Healthiest Option: Hearty Multigrain bread offers higher fiber and protein, making it the most nutritious choice, despite having slightly more calories than the Flatbread.
Wraps Can Be Higher in Calories: Contrary to popular belief, Subway's wraps are often more calorie-dense than a standard 6-inch sub roll.
Customize Your Fillings: For a low-calorie meal, load up on fresh vegetables and choose lean protein options like turkey or chicken.
Watch Your Sauces: Opt for low-calorie dressings like mustard or vinegar, as creamy sauces and cheese can significantly increase the total calorie count.
Mini Options Are Lighter: The mini bread rolls are an even lower-calorie option if you're looking for a smaller portion size.

For anyone conscious of their calorie intake, navigating a fast-food menu can be challenging. Subway offers many choices, but the bread you select forms the foundation of your meal and significantly impacts the total calorie count. Knowing which bread offers the best balance of flavor and nutrition is key to making a healthier decision.

The Lowest Calorie Bread Winner: The Flatbread

The clear winner for the lowest calorie bread at Subway is the 6-inch Flatbread, which contains approximately 140 calories. This option is also notable for having no added sugar. Its neutral flavor and distinct soft, chewy texture make it a versatile base for many different types of sandwiches without adding excessive calories. While it is low in calories, it also contains less fiber and protein than some other options, which is an important consideration depending on your overall nutritional goals.

Calorie Comparison: Flatbread vs. Other Subway Breads

Here is a comparison of the nutritional values for a 6-inch serving of several popular Subway bread options, based on recent data. Note that nutritional information can vary by region and may be subject to change.


Bread Type	Approx. Calories (6-inch)	Fat (g)	Protein (g)	Fiber (g)	Key Notes
Flatbread	140	3	4	1	Lowest in calories and no added sugar.
Artisan Italian	200	2	7	1	A lower-calorie white bread option.
Hearty Multigrain	200	3	9	3	Highest in fiber and protein.
9-Grain Wheat	210	2	8	4	Slightly higher calories than Multigrain but still a good choice.
Italian Herbs & Cheese	250	5	10	2	Higher in calories and sodium due to cheese and flavorings.
Wraps (various)	280-300+	5-8+	8-9+	2	Surprising calorie density, often higher than standard bread.

Healthiest vs. Lowest Calorie: A Key Distinction

It's important to understand the difference between the 'lowest calorie' and 'healthiest' options. While Flatbread is the lowest in calories, the Hearty Multigrain is often cited as the healthiest overall choice. This is because Hearty Multigrain provides more dietary fiber and protein, both of which are crucial for digestive health and help you feel full longer. For those prioritizing satiety and overall nutrition over pure calorie count, the Hearty Multigrain is an excellent choice.

Building a Complete Low-Calorie Subway Meal

Your bread choice is only one part of the equation. To build a genuinely low-calorie sub, consider these tips:

Prioritize Lean Protein: Options like oven-roasted chicken breast, turkey breast, and roast beef are low in fat and high in protein, helping to keep you full longer.
Load Up on Veggies: Fresh vegetables like lettuce, spinach, tomatoes, onions, and bell peppers add volume, fiber, and nutrients with minimal calories. Don't be shy—ask for extra!
Choose Smart Sauces: Many sauces can quickly add hundreds of calories. Opt for low-calorie dressings like mustard, oil and vinegar, or the Sweet Onion Teriyaki sauce. Avoid creamy, high-fat options.
Be Mindful of Toppings: Cheese can add significant calories. If you must have cheese, consider a lighter option or a smaller portion. Skipping extras like bacon or pepperoni also helps reduce calorie and fat intake.

The Truth About Wraps

A common misconception is that a wrap is a inherently healthier, lower-calorie choice than bread. However, many wraps at Subway contain more calories than a standard 6-inch sub roll. A single wrap can have 280-300 calories or more, whereas the Flatbread is only 140 calories. If you're counting calories, it's wise to double-check the nutrition facts and not assume a wrap is the lighter option.

Conclusion

If your primary goal is to find the absolute lowest calorie bread at Subway, the 6-inch Flatbread is the best choice with approximately 140 calories. However, if you are seeking a more nutrient-dense option with higher fiber and protein, the Hearty Multigrain is the superior pick. A low-calorie sandwich is not just about the bread; it's about making smart choices with your fillings, avoiding high-calorie sauces, and maximizing fresh vegetable toppings. By being mindful of these factors, you can enjoy a satisfying and healthy meal at Subway. You can find detailed nutritional information on the official Subway website, which can assist you in making the best decisions for your dietary needs. For specific, up-to-date nutritional data, refer to Subway's official nutrition guide.

Frequently Asked Questions

The lowest calorie bread at Subway is the 6-inch Flatbread, with approximately 140 calories. This option is also free of added sugar.

While the Flatbread is the lowest in calories, the Hearty Multigrain is generally considered healthier due to its higher fiber and protein content, which aid digestion and promote satiety.

No, a common misconception is that wraps are lower in calories. In fact, most Subway wraps have a higher calorie count than a standard 6-inch sub bread, with options ranging from 280 to 300+ calories.

For a balanced meal, the best bread options are the Hearty Multigrain or the Flatbread. The Multigrain offers more nutrients, while the Flatbread has the lowest calorie count.

To reduce calories, start with a low-calorie bread like Flatbread or Hearty Multigrain. Choose lean protein, pile on fresh veggies, and opt for low-calorie sauces like mustard or vinegar instead of creamy dressings.

Subway offers gluten-free bread in some locations, though availability can vary. It's best to check with your specific Subway restaurant or refer to their regional nutritional information.

Flavored breads, such as Italian Herbs & Cheese, tend to have higher calorie counts than plain options due to added ingredients. The 6-inch Italian Herbs & Cheese bread has around 250 calories.

Yes, the 6-inch Artisan Italian bread is a relatively low-calorie option at around 200 calories, but it offers less nutritional value in terms of fiber and protein compared to the multigrain options.