What's the lowest calorie bread at Subway?

November 22, 2025 •

3 min read

According to recent nutrition data, Subway's standard Flatbread is among the lowest calorie breads available for a 6-inch sub. For customers mindful of their dietary intake, understanding what's the lowest calorie bread at Subway is the first step toward building a lighter, healthier sandwich.

Quick Summary

The lowest calorie bread at Subway for a standard 6-inch sub is the Flatbread, though mini rolls offer even fewer calories. Fillings and sauces impact the final calorie count more significantly than the bread alone.

Key Points

Flatbread is the Lowest Standard Option: For a standard 6-inch sub, Flatbread contains the fewest calories at 140 calories.
Mini Rolls Are Even Lighter: The Mini Italian (130 calories) and Mini Wheat (140 calories) are the lowest calorie options, but only available in a smaller size.
Wraps Can Have More Calories: Contrary to popular belief, a wrap often has more calories than the standard 6-inch breads, so it is not a automatically a lighter choice.
Fillings and Sauces are Key: The total calorie count is more dependent on your choice of protein, cheese, and sauces than the bread alone.
Don't Forget the Veggies: Loading up on vegetables is the easiest way to increase nutrients and fiber while keeping calories low.
Consider Hearty Multigrain for Fiber: While not the lowest in calories, Hearty Multigrain is a healthy option due to its higher fiber and protein content, which can aid in satiety.

Finding the lowest calorie bread at Subway is a primary goal for many diet-conscious customers. While the most direct answer is Flatbread for a standard six-inch sub, the full picture includes considering other options, like the mini rolls, and understanding how different breads and toppings influence your total calorie count.

The Top Low-Calorie Choices

When strictly comparing the standard 6-inch bread options, Flatbread typically offers the lowest calorie count. However, other choices are very close, and some limited-time or regional offerings have been even lower.

Flatbread: The Lowest Standard Option

For a standard 6-inch sandwich, Flatbread is a top contender for the lowest calorie option. It has a mild flavor and soft texture, which complements most fillings. This is a smart choice if your main goal is simply to minimize calories from the bread base.

Hero Bread: The One-Time Champion

In 2021, Subway tested a special Hero Bread, which was an exceptionally low-calorie, low-carb offering. This bread contained only 100 calories per 6-inch roll. While it's important to note this was a limited-time test, it shows that even lower-calorie options have been available in the past. Always check for current promotional offerings.

Mini Rolls: Smaller and Lighter

For those looking to save even more calories, the 'mini' versions of Subway's breads are the absolute lowest. The Mini Italian and Mini Wheat are excellent choices for a lighter meal, offering even fewer calories than the 6-inch Flatbread.

Understanding the Bread Lineup

To make an informed decision, it's useful to see how various breads compare. While calorie count is important, nutritional balance should also be considered. For instance, Hearty Multigrain is higher in calories than Flatbread but offers more protein and fiber.

Subway Bread Calorie Comparison (6-inch serving)


Bread Type	Calories	Total Fat	Fiber	Protein
Flatbread	140	3g	1g	4g
Mini Italian	130	1.5g	Not specified	5g
Mini Wheat	140	1.5g	Not specified	5g
Hearty Multigrain	200	3g	3g	9g
Artisan Italian	200	2g	1g	7g
9-Grain Wheat	210	2g	Not specified	8g
Rye	190	2.5g	Not specified	8g
Wrap	300	8g	2g	8g

Note: Calorie counts can vary by region and recipe changes. Always check the official nutrition information.

Making Your Subway Sandwich Healthier

Choosing the right bread is a great start, but it's only one part of the equation. To truly minimize calories and maximize nutrition, you need to consider all your ingredients. The total calorie count is heavily influenced by your choice of protein, cheese, and especially sauces.

Choosing Lean Proteins

Opt for lean protein sources to keep your sandwich light. Roasted chicken, turkey, and roast beef are typically much lower in fat and calories than options like meatballs or tuna salad, which can be made with high-fat ingredients.

Loading Up on Veggies

One of the best strategies for a healthy Subway sandwich is to load it with fresh vegetables. Not only are vegetables very low in calories, but they also provide essential vitamins, minerals, and fiber to help you feel full and satisfied.

Selecting Lighter Condiments

Sauces can quickly add a significant number of hidden calories and sugars. Instead of creamy dressings or high-fat sauces, opt for lighter choices like mustard, vinegar, or a touch of olive oil. Even a simple combination of salt, pepper, and herbs can add plenty of flavor without the extra calories.

Conclusion

For those wondering what's the lowest calorie bread at Subway, the answer is Flatbread for a standard 6-inch sub. However, if you are able to order a 'mini' roll, like the Mini Italian or Mini Wheat, these are even lower in calories. While bread choice matters, it's crucial to remember that a sandwich's overall health depends on all its components. By pairing a low-calorie bread with lean proteins, lots of vegetables, and minimal or low-fat condiments, you can craft a delicious and healthy meal. For the most accurate and up-to-date information, it's always wise to consult the official Subway nutrition guide.

Subway Nutrition Information

Frequently Asked Questions

No, a Subway wrap is typically higher in calories than many of the 6-inch bread options. For example, a standard wrap often has around 300 calories, while a 6-inch Flatbread is only 140 calories.

The 'healthiest' choice is a balance. Flatbread is the lowest in calories, while Hearty Multigrain offers more fiber and protein. The best option depends on whether your priority is the lowest calories or the highest nutritional value.

A standard 6-inch Flatbread at Subway contains 140 calories, making it the lowest-calorie standard bread option available.

Hearty Multigrain bread and Jalapeño Cheddar bread typically have some of the highest protein counts per 6-inch serving among Subway's bread options, though this may vary regionally.

Yes, Subway's 'mini' subs, served on Mini Italian or Mini Wheat bread, are a great low-calorie choice. The Mini Italian bread has just 130 calories per roll.

The exact bread with the most calories can change, but wraps are generally on the higher end. Flavored options with added cheese or toppings, like Italian Herbs & Cheese, also contain more calories than plain bread.

The absolute lowest calorie option is to order a salad bowl instead of a sandwich, which eliminates the bread entirely. If you want bread, choose a mini sub or a 6-inch Flatbread and pair it with lean protein, fresh veggies, and light condiments.