Subway Bread Types: An RD Ranks The Healthiest Bread at Subway

When you’re juggling a busy schedule, finding quick and healthy meal options can feel challenging. If Subway is your go-to spot for grabbing a bite on the run, there are some strategies to help you choose a healthier option, starting with the bread. There are several Subway bread types, so, I scanned the menu options and ingredients on the Subway website to find the healthiest bread at Subway. 

Whether you’re trying to manage your blood sugar or weight, reduce added sugars, or simply make better choices, the bread you choose can play a key role in your meal’s overall nutrition. Let’s take a look at the healthiest bread options at Subway so you can feel confident making the smartest choice when you’re eating at Subway.

What is the Healthiest Bread at Subway?

When it comes to making a healthier choice at Subway, the Honey Oat bread stands out among the other Subway bread choices. It’s a solid base for your sandwich. I appreciate that it has 3 grams of fiber per 6-inch serving, so it supports digestive health and helps you stay satisfied longer. 

Unlike some other Subway bread types, the Honey Oat contains wholesome ingredients like oat, sunflower, flax, and millet seeds. It’s also made with some whole wheat. These ingredients add nutritional benefits. Plus, it’s lower in calories, saturated fat, and sodium than many other options like the Italian Herbs & Cheese or the Ghost Pepper Bread.

The Honey Oat bread also has 9 grams of protein, which is a nice bonus–especially if you’re ordering among the Subway vegetarian options. (Check out my list of 27 healthy plant-based snacks whether you’re exclusively plant-based or just want healthy snack ideas.)

Considerations When Choosing the Healthiest Bread at Subway

I do have a couple of bones to pick with this bread. For instance, it contains 4 grams of added sugar–that’s one teaspoon. Unfortunately, it’s not terribly uncommon for whole grain breads to contain added sugar. Finally, while this bread does contain whole grains, such as whole wheat and oats, it’s not 100% whole grain. 

Meanwhile, nothing in life is perfect, so I’m just nitpicking here. If you’re looking for the healthiest bread at Subway, the Hearty Oat bread gets my vote. (Do you want to get more info about the healthiest drinks at Starbucks? Get my recs for the lowest-sugar Starbucks drinks!)

Is Flatbread One Of The Healthiest Subway Bread Choices?

Although it’s not whole grain, Flatbread can be considered one of the healthiest bread types at Subway. That’s because it contains some healthy ingredients, such as sourdough and oat bran.

Additionally, it’s relatively lower in calories, saturated fat, and sodium compared to many other bread choices at Subway. With just 140 calories and 24 grams of carbs per serving, it provides a lighter-carb and calorie alternative to options like the Italian Herbs & Cheese or the Jalapeño Cheddar bread.

Flatbread also has a simpler ingredient list, which is always a good sign. One drawback is that it doesn’t offer as much fiber as the Honey Oat or Hearty Multigrain options. However, it still serves as a healthier choice for those seeking a lower-calorie option. 

The lower sodium content—just 220 milligrams per serving—also makes it one of the healthiest Subway bread types, especially if you’re trying to manage your salt intake.

That said, the mini Hearty Multigrain bread has even fewer calories (130) and more fiber (2 grams) while also providing some whole grain goodness. I’d probably choose this one over the Flatbread, but it’s also fine to go with the Flatbread if that’s what makes you feel good.

Which Subway Bread Has The Least Amount Of Added Sugar?

Hands down, the Flatbread has the least amount of added sugar. It has 1 gram of added sugar, while the other breads have at least 2 grams, and some have as much as 4 grams. The added sugar in Subway breads isn’t a dealbreaker for me. The fact is, we have to make some compromises. I’m trading off more fiber and whole grain nutrition for the added sugar in the Hearty Oat Bread

Which Subway Bread Type Has the Most Fiber? 

The Hearty Multigrain bread and Honey Oat bread both have 3 grams of fiber, so they’re both rich in this nutrient. Most Americans fall short on fiber recommendations, which is why I’m prioritizing fiber when selecting the healthiest bread at Subway.

The Healthiest Bread at Subway Ranked

Here are my rankings for the rest of the Subway bread types.

1. Honey Oat. See the write up above to see why this is my top pick.
2. Hearty Multigrain. This is a close second pick, and it also comes in a mini version, which is a great option if you want to cut carbs and calories. Of course, you’d also be cutting fiber, and less bread might make your sandwich less filling, so I’d suggest making your Subway bread choices based on your health goals.
3. Flatbread. This is again a lighter bread choice, so it has fewer calories, saturated fat, and sodium than other breads on the menu. But whether this is the best option for you depends on your particular goals.
4. Artisan Italian. Now we’re squarely in the white bread territory, and this is the next lowest in calories, carbs, saturated fat, and sodium, which is why it’s in the fourth spot. They also make a mini version of this, so you can decide between the two based on your health.
5. Wrap. Subway also offers a wrap among its bread choices, and I’m giving this 5th place because it has 400 mg of sodium, where everything else on the list contains 500 mg and up. This bread has slightly more calories than some of the others–with 280 calories vs. 240 to 250 for the remaining breads. That’s not a huge difference, but if you’re counting calories, you may want to consider this.
6. Jalapeno Cheddar. I was surprised that this bread has less sodium than the others left on this list. It still contains 500 mg, but less is less. 
7. Italian Herbs & Cheese. At this point, many of the nutritionals are similar, so I’m basing my list of the healthiest bread at Subway based on the sodium content. This is the next lowest on the list with 580 mg of sodium.
8. Ghost Pepper. This bread contains 710 mg of sodium of the 2400 mg suggested daily cutoff. That’s quite a lot, which is why this bread lands in last place. 

What Makes a Healthy Bread?

There’s a big difference when choosing bread at the grocery store, where you have plenty of options, than choosing it at Subway, where you only have eight bread types to choose from. For the above list, I looked at a few different elements:

• Ingredients. The Honey Oat and Hearty Multigrain got points for having some whole grain ingredients. The remaining breads are made only with refined grains, so they’re lower on the list. The Honey Oat also contains seeds, which is why it edged out the multigrain bread.
• Added sugars. While I considered added sugars when creating this list, I had to compromise on this point. The two breads containing whole grains had the most added sugars–4 grams. However, that’s only 2 grams more than most of the remaining breads. The exception is Flatbread, which only contains 1 gram (because of its smaller size). 
• Sodium. Bread is one of the leading sources of sodium, according to the CDC. So, I factored in the sodium when ranking Subway bread types. The full-size breads with whole grains had the least amount of sodium, with 350 mg each. 
• Saturated fat. This isn’t usually a big concern with bread, but I considered it since some of the Subway breads contain cheese.
• Calories. I usually pay more attention to the wholesomeness of ingredients than calories, but I do think it’s helpful to be calorie-aware, especially if you’re trying to manage your weight. So, I factored calories into my rankings.
• Fiber and Carbs. Many people need to manage their carbohydrate intake to manage blood sugar levels, and I also encourage right-sizing carbohydrate portions to be in line with your needs, so for these reasons, I considered carbohydrates in my rankings. Also, most people fall short of the fiber they need each day, so I emphasized fiber when selecting the healthiest options.

Final Thoughts About Subway Bread Types

Choosing the healthiest bread at Subway doesn’t have to be complicated. By focusing on key factors like fiber content, added sugars, and sodium, you can make an informed decision that supports your health goals.

While the Honey Oat bread is my top pick due to its wholesome ingredients and nutrient content, the Hearty Multigrain is right behind it. Additionally, the Flatbread is another alternative, depending on your specific needs.

Remember, every small decision adds up right down to the bread you choose. Whether you’re prioritizing fiber, reducing sugar, or simply keeping it light, you can make choices that fit within your healthy lifestyle.

Additional Resources

• If you’re interested in the best cereal options, take a look at my recs for the 15 best high-fiber, low-sugar cereals.
• Prefer granola? I also have ideas about that! Read my suggestions for the 15 best low-sugar granolas.
• For more on dining out, here are my tips for how to order a healthy brunch. 

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