What's the Healthiest Bread to Get from Subway?

January 1, 2026 •

3 min read

According to nutrition data, Subway's bread options vary significantly in nutritional value, with some whole-grain options offering substantially more fiber and protein than others. Navigating the menu to find the best choice for your health can be a challenge, as not all breads are created equal.

Quick Summary

This guide reveals the healthiest bread choices at Subway by comparing their nutritional content. It details which breads offer the most fiber and least sugar, and which options might be less beneficial, providing clear recommendations for making a healthier sandwich.

Key Points

Hearty Multigrain is the best choice for fiber: It offers the highest fiber and protein content among the standard bread options, promoting satiety.
Flatbread is the lowest-calorie option: For those counting calories and avoiding added sugars, the Flatbread is the most suitable base.
Refined white bread options offer less nutritional value: Artisan Italian is a refined white bread with less fiber and slower-digesting carbs compared to whole-grain alternatives.
Flavored breads add more calories and sodium: Breads like Italian Herbs & Cheese, while tasty, significantly increase the overall sodium and calorie count of your sandwich.
Customize your fillings to maximize health: The bread is only one component; loading up on vegetables, choosing lean proteins, and being mindful of sauces are key to a healthier sandwich.

Navigating the bread menu at Subway is a crucial first step toward building a healthier sandwich. Many people assume that 'wheat' automatically means 'healthy,' but the reality is more nuanced. A truly nutritious choice is about more than just a single label; it involves examining factors like fiber, whole grains, and added sugars.

Top Contenders for the Healthiest Bread

When evaluating Subway's bread options, two choices consistently rise to the top for different health goals: Hearty Multigrain and Flatbread.

Hearty Multigrain: The Fiber Champion

For those seeking a bread rich in fiber and whole grains, Hearty Multigrain is the standout option. It provides a substantial boost of fiber and protein, which helps increase satiety and promotes better digestion. While it does contain a small amount of added sugar, its overall nutritional profile makes it a highly beneficial choice.

Flatbread: The Low-Calorie King

If your primary focus is on reducing calorie intake, the Flatbread is an excellent choice. It is significantly lower in calories and fat than other options, making it a great base for a lighter meal. It's worth noting that the Flatbread is also the only option with no added sugar, which is a big plus for those monitoring their sugar intake. However, it offers less fiber and protein compared to the Hearty Multigrain, so you'll want to load up on veggies and lean protein to compensate.

Comparing Subway's Bread Options

To provide a clearer picture, here is a comparison of the nutritional values for a standard 6-inch serving of several popular Subway bread choices. These figures are approximate and can vary slightly by location and product formulation.


Bread Type	Calories (Approx.)	Fiber (Approx.)	Protein (Approx.)	Sodium (Approx.)	Added Sugar
Hearty Multigrain	200	3g	9g	360mg	3g
Flatbread	140	1g	4g	220mg	0g
9-Grain Wheat (Canada)	210	4g	8g	270mg	5g
Artisan Italian	200	1g	7g	370mg	2g
Italian Herb & Cheese	240	2g	8g	490mg	3g

Breads to Approach with Caution

While all Subway breads can fit into a balanced diet, some are less nutritionally dense than others. The Artisan Italian, for instance, is essentially a refined white bread, which means it digests faster and offers less satiety than whole-grain alternatives. Breads like the Italian Herbs & Cheese or Jalapeño Cheddar, while flavorful, are higher in calories and sodium, and should be considered an occasional indulgence rather than a regular choice.

Making Your Sandwich Even Healthier

Choosing the right bread is just one part of the equation. To build a truly healthy meal at Subway, consider these additional tips:

Load up on veggies: Adding a generous portion of fresh vegetables is one of the easiest ways to increase fiber and nutrient intake.
Opt for lean protein: Choices like oven-roasted turkey or chicken breast are lower in saturated fat than options like salami or meatballs.
Be mindful of sauces: Many sauces and dressings are loaded with calories, sugar, and sodium. Simple oil and vinegar is a healthier alternative.
Consider a protein bowl: For a very low-carb meal, you can skip the bread entirely and turn your sandwich ingredients into a salad or protein bowl.

Conclusion: Your Best Bread Choice Depends on Your Goals

Ultimately, the 'healthiest' bread depends on your personal dietary priorities. If you are focused on maximizing fiber, protein, and overall whole-grain benefits, the Hearty Multigrain is your best bet. However, if your primary concern is minimizing calories and added sugars, the Flatbread is the superior option. By understanding the nutritional nuances of each bread and customizing your fillings, you can confidently build a delicious and healthy meal at Subway.

For more detailed nutritional information, consult the official Subway website.

Frequently Asked Questions

The Hearty Multigrain bread contains the most fiber, with approximately 3 grams in a 6-inch serving, making it the top choice for digestive health and satiety.

Excluding the mini sizes, the Flatbread is the lowest-calorie bread, with around 140 calories for a 6-inch serving.

The Flatbread is the only bread option at Subway that has zero added sugar.

The Artisan Italian bread is a refined white bread, meaning it has less fiber and fewer nutrients than whole-grain options. While low in calories, it is not the most nutrient-dense choice.

Not necessarily. Wraps can sometimes have more calories, carbohydrates, and sodium than standard 6-inch bread rolls. It is better to opt for the Hearty Multigrain bread if you are seeking a healthier base.

To make your sandwich healthier, combine a nutritious bread choice with plenty of fresh vegetables, lean protein (like turkey or chicken), and light or low-sugar sauces.

Subway has offered a low-carb 'Hero Bread' in some markets, which is specifically formulated to be very low in net carbohydrates (around 1g net carbs per serving). Availability may vary.