What is the Healthiest Bread at Subway?

When someone wants to eat healthy on the fly, the top choice is undeniably Subway. They are well-known for their delicious and nutritious sandwiches, although you can also get your hands on a tasty salad or wrap these days, too.

But not all Subway bread options are created equal. If you’re genuinely set on making your sandwich the healthiest that it could possibly be, you will want to opt for the 9-grain honey oat (my personal favorite), the Italian white bread, or the 9-grain wheat bread.

While none of the Subway sandwich loaves of bread will ruin your diet or health, some are simply healthier than others – and that’s what we’re discussing today. 

Oh, and if you didn’t know already, you’re hanging out with me, Michelle, a self-proclaimed bread-baking genius with over ten years of bread-making experience and love for Subway (not only is it tasty, it was my first job!).

Let’s learn about Subway bread loaves!

The Healthiest Subway Bread – Top 3 Picks

Subway – even the thought of it sends my taste buds into overdrive. And while all of the bread loaves are drool-worthy, some are healthier than others. If you’re hunting for the most nutritious bread at Subway, I’ve narrowed down the top three choices.

Image Credit: Student Life Newspaper

The best part is that these choices may not be the ones you’d expect. For instance, many people assume flatbread is the healthiest because it’s thinner. That is not the case

The flatbreads have 230 calories, ranking them much higher in the calorie count than these three bread types.

Without further ado, here are the three healthiest bread choices at Subway.

1. 9-Grain Honey Oat

Many people are under the impression that the 9-grain honey oat is one of the least healthy options at Subway due to its sweet flavor. But the sweetness doesn’t come from mass amounts of sugar. It’s simply crafted with the delightful taste of honey.

But honey isn’t the only reason this is the ultimate bread choice at Subway – it’s also the inclusion of grains and seeds you can taste and feel with each bite. Trust me – if you’re looking for healthy bread to take your sandwich to the next level, try the 9-grain honey oat.

Aside from the yummy honey and nutrient-dense grains and seeds, the 9-grain honey oat bread is surprisingly low-calorie. A 6-inch loaf has 190 calories, 2 grams of fat, and just 6 grams of sugar. It’s relatively high-protein for bread, too, ranking at 8 grams per 6-inch sub.

My suggestion? Don’t be afraid of the sweetness! Satisfy your sweet tooth in an all-new and healthy fashion with the 9-grain honey oat bread at Subway!

2. Italian White Bread

I’ll be honest; when I think of white bread, I don’t automatically think of “healthy.” But compared to other bread options on the menu, the Italian white bread at Subway is one of the best choices. 

It’s also the most uncomplicated choice and can pair well with just about any fillings, from buffalo chicken to pastrami.

Italian white bread has the lowest calorie count, making it the go-to option for those watching their caloric intake. A 6-inch sub on Italian white bread comes in with just 160 calories, 2 grams of sugar, and less than 2 grams of fat. It also has 7 grams of protein. Not too shabby, eh?

3. 9-Grain Wheat Bread

Let’s face it – everybody places “wheat bread” and “healthy” in the same category. That said, it’s unsurprising that Subway’s 9-grain wheat bread places among the top three healthiest bread options at Subway.

The best part about the 9-grain wheat bread is that it’s relatively firm, making it the best bread choice for those who love to pile on the toppings. And while it’s simple in flavor, there is still a touch of sweetness from the wheat. That extra pop of flavor really makes the sandwich!

When it comes down to nutritional content, the 9-grain wheat bread has just 180 calories and 2 grams of fat. It also has 8 grams of protein and 5 grams of sugar, creating a well-balanced loaf of bread that won’t ruin your diet.

The Least Healthiest Bread at Subway

Before we dive into the least healthy bread at Subway, let’s clarify that none of the bread options at Subway will be overly detrimental to your diet. Most have relatively low calorie, carb, fat, and sugar content, so you can be safe eating them.

However, we had to pick the least healthy bread at Subway – and the beloved Italian herbs and cheese came in first place. That’s simply because it has the highest calorie, carbohydrate, and fat content, but not by much.

If we’re getting down to the real nitty-gritty, we have to mention that the wraps are by far the worst choice at Subway. 

Although they sound nutritious – spinach and tomato – they are packed with calories; almost 300 calories per wrap! Unless you’re splitting it in two, you might want to rethink going for the wrap.


I bet you’re ready to head out to Subway to make the tastiest (and healthy) sandwich of your lifetime – right? But don’t scoot off until you check out some of these interesting, frequently asked questions. 

Which bread at Subway has the least calories?

If you’re looking to cut cals, the best choice is to order Italian white bread. It contains only 160 calories per 6-inch sub, which means you can dine on your sandwich without worrying about consuming mass amounts of calories. 

What is the healthiest Subway?

The healthiest Subway sandwich is the classic Veggie Delight. That’s because there is no meat, which means you will need to load it up with vegetables – packing a serious nutrient punch with every bite.

Is a wrap or bread healthier at Subway?

Some people are unsure whether or not they should order the wrap or bread, insisting that the wrap must be healthier because it’s not bread. But that couldn’t be further from the truth. 

The wraps have more calories and fat and less fiber, making them less nutritious than the bread options.

Subway Bread is Delicious and Nutritious!

At the end of the day, you can safely say that most of the bread options at Subway are relatively nutritious. However, the 9-grain honey oat, Italian white bread, and 9-grain wheat bread are the three healthiest choices. They’re tasty, too, so you really can’t go wrong with any of them.

What is your favorite sandwich bread at Subway? Or do you prefer to nix the bread and go for a salad instead? We’d love to hear from you! Comment below!

About Michelle
I have been a lover of sweets since day one. This led me on a self-taught baking journey starting at the age of 13. It's been over 10 years since the start of my baking adventures, and I’ve learned a lot along the way. Now, people rave about my delectable treats, whether it’s a chocolate cake or a strawberry crepe.

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