Download ArticleUnpack the nutritional value of Subway’s most popular breads
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This article was co-authored by How.com.vn staff writer, Aly Rusciano. Aly Rusciano is a Creative Writer based outside of Nashville, Tennessee. She has over ten years of experience in creative, academic, and professional writing. Aly’s writing has been nationally recognized in the Sigma Tau Delta Rectangle and featured in Blue Marble Review, The Sunshine Review, PopMatters, and Cathartic Literary Magazine. She graduated from The University of Tennessee at Martin with a BA in English, focusing in Creative Writing and minoring in Theatre.
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You love bread, and you love Subway. But now that you’re watching what you eat, it may seem like your two favorite things are a thing of the past. Well, we’re here to tell you that they’re not! Eating healthy is completely possible at Subway. With their Hearty Multigrain and Artisan Italian bread options, you can pack nutrition into practically any sub. Take a look at the guide below to see Subway’s breads ranked from healthiest to unhealthiest.
Things You Should Know
- The healthiest bread at Subway is the Hearty Multigrain, which is low in calories and fats and is packed with protein.
- The second healthiest bread at Subway is the Artisan Italian, as it’s also low in calories, fats, and sugars.
- The unhealthiest bread at Subway is the Spinach Wrap, as it’s high in calories, sodium, and carbohydrates.
Steps
Section 1 of 3:
Ranking Subway’s Breads by Nutrition
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The healthiest option: Hearty Multigrain The healthiest bread available at Subway is Heart Multigrain. This Subway bread has the most nutrition in each bite. With a low amount of calories and no trans fat, it’s the healthiest choice on the menu.[1]- Calories: 200
- Total Fat (g): 2
- Saturated Fat (g): 0
- Trans Fat (g): 0
- Cholesterol (mg): 0
- Sodium (mg): 360
- Carbohydrates (g): 36
- Dietary Fiber (g): 3
- Sugars (g): 4
- Protein (g): 9
- Vitamin A % DV: 0
- Vitamin C % DV: 10
- Calcium % DV: 0
- Iron % DV: 10
Artisan Italian Coming in at a close second for the healthiest bread at Subway is Artisan Italian. This bread is low in calories and doesn’t have added cholesterol, but it doesn’t pack the same protein punch as Hearty Multigrain. Even so, it’s still an excellent choice if you’re trying to eat healthier.[2]- Calories: 200
- Total Fat (g): 2
- Saturated Fat (g): 0.5
- Trans Fat (g): 0
- Cholesterol (mg): 0
- Sodium (mg): 370
- Carbohydrates (g): 37
- Dietary Fiber (g): 1
- Sugars (g): 3
- Protein (g): 7
- Vitamin A % DV: 0
- Vitamin C % DV: 0
- Calcium % DV: 0
- Iron % DV: 15
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Artisan Flatbread Another somewhat healthy bread option at Subway is Artisan Flatbread. While this flatbread-style bread isn’t as healthy as the competitors above, it packs a lot of protein and fiber.[3]- Calories: 230
- Total Fat (g): 4
- Saturated Fat (g): 0.5
- Trans Fat (g): 0
- Cholesterol (mg): 0
- Sodium (mg): 330
- Carbohydrates (g): 43
- Dietary Fiber (g): 4
- Sugars (g): 3
- Protein (g): 8
- Vitamin A % DV: 0
- Vitamin C % DV: 0
- Calcium % DV: 0
- Iron % DV: 15
Italian Herbs & Cheese The Italian Herbs & Cheese bread is one of the unhealthiest options at Subway. While this bread packs lots of flavor, it’s high in fat and sodium. On the bright side, it does have a decent amount of protein and vitamins, which may be worth the extra flavor punch.[4]- Calories: 240
- Total Fat (g): 4.5
- Saturated Fat (g): 2
- Trans Fat (g): 0
- Cholesterol (mg): 10
- Sodium (mg): 560
- Carbohydrates (g): 40
- Dietary Fiber (g): 2
- Sugars (g): 3
- Protein (g): 9
- Vitamin A % DV: 4
- Vitamin C % DV: 8
- Calcium % DV: 0
- Iron % DV: 15
Tomato Basil Wrap Although wraps are typically labeled as “diet” foods, the Tomato Basil Wrap at Subway can be deceptive. This bread option is high in calories, fat, and sodium. However, it has a decent amount of vitamins and zero cholesterol, which may be a plus.[5]- Calories: 290
- Total Fat (g): 8
- Saturated Fat (g): 3.5
- Trans Fat (g): 0
- Cholesterol (mg): 0
- Sodium (mg): 730
- Carbohydrates (g): 49
- Dietary Fiber (g): 2
- Sugars (g): 1
- Protein (g): 8
- Vitamin A % DV: 0
- Vitamin C % DV: 10
- Calcium % DV: 8
- Iron % DV: 15
The unhealthiest option: Spinach Wrap While it may seem like the healthiest option on the menu, the Spinach Wrap is the unhealthiest bread at Subway. This wrap is high in calories, sodium, and fats. On the plus side, it is packed with iron and has the highest iron percentage of all the Subway breads.[6]- Calories: 290
- Total Fat (g): 8
- Saturated Fat (g): 3.5
- Trans Fat (g): 0
- Cholesterol (mg): 0
- Sodium (mg): 780
- Carbohydrates (g): 48
- Dietary Fiber (g): 2
- Sugars (g): 1
- Protein (g): 8
- Vitamin A % DV: 0
- Vitamin C % DV: 0
- Calcium % DV: 0
- Iron % DV: 90
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Tips
- In Ireland, the bread at Subway is considered cake or a “confection” by law because of its high sugar content.[12]Thanks
- Looking for more Subway nutrition information? Check out Subway’s Nutrition Facts Guide to learn more about what goes into your sandwich.Thanks
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References
- ↑ https://swcms-w.subway.com/en-US/MenuNutrition/Nutrition/NutritionGrid
- ↑ https://swcms-w.subway.com/en-US/MenuNutrition/Nutrition/NutritionGrid
- ↑ https://swcms-w.subway.com/en-US/MenuNutrition/Nutrition/NutritionGrid
- ↑ https://swcms-w.subway.com/en-US/MenuNutrition/Nutrition/NutritionGrid
- ↑ https://swcms-w.subway.com/en-US/MenuNutrition/Nutrition/NutritionGrid
- ↑ https://swcms-w.subway.com/en-US/MenuNutrition/Nutrition/NutritionGrid
- ↑ https://thehelpfulgf.com/gluten-free-subway/
- ↑ https://www.cnn.com/2017/02/03/health/subway-menu-nutritionist-food-drayer/index.html
- ↑ https://health.gov/myhealthfinder/health-conditions/heart-health/lower-sodium-foods-shopping-list
About This Article
How.com.vn Staff Writer
This article was co-authored by How.com.vn staff writer, Aly Rusciano. Aly Rusciano is a Creative Writer based outside of Nashville, Tennessee. She has over ten years of experience in creative, academic, and professional writing. Aly’s writing has been nationally recognized in the Sigma Tau Delta Rectangle and featured in Blue Marble Review, The Sunshine Review, PopMatters, and Cathartic Literary Magazine. She graduated from The University of Tennessee at Martin with a BA in English, focusing in Creative Writing and minoring in Theatre. This article has been viewed 2,199 times.
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Co-authors: 3
Updated: February 12, 2024
Views: 2,199
Categories: Healthy Eating
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