This article was co-authored by Monica Moreno, MS, RD, LD/N and by wikiHow staff writer, Aly Rusciano. Monica Moreno is a Registered Dietitian and the Founder, Owner, and Lead Dietitian at Essence Nutrition in Miami, Florida. Monica specializes in nutrition consulting and school and corporate wellness programs. She holds a BA from The University of Florida and an MS in Dietetics and Nutrition from Florida International University. Monica was the dietitian for the Miami Marlins for close to 5 years, and she is currently visiting dietitian specialist at Ocean Reef Resort and Club. Monica is a member of the Academy of Nutrition and Dietetics, Nutrition Entrepreneurs Dietetics Practice Group, Integrative Nutrition Dietetics Practice Group, Collegiate and Professionals Sports Dietitians Association, and Weight Management Dietetic Practice Group. She was awarded the 2020 Coral Gables Chamber of Commerce Business Woman in Healthcare of the Year award.
This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources.
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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
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
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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
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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
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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
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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
Expert Q&A
Tips
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In Ireland, the bread at Subway is considered cake or a “confection” by law because of its high sugar content.[12]Thanks
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Looking for more Subway nutrition information? Check out Subway’s Nutrition Facts Guide to learn more about what goes into your sandwich.Thanks
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