✔ Updated · Checked against Subway's current US nutrition chart
I order Subway more often than I'd admit, and the bread quietly changes the whole sandwich. Here's every bread on the current US menu, ranked with real 6-inch nutrition and a quick picker to find yours.
Hearty Multigrain is the best bread at Subway for most people. At 200 calories per 6-inch it's the lightest full-size bread, with the most fiber (3 g), the fewest carbs (36 g) and the least sodium (350 mg). For pure flavor I go Italian Herbs & Cheese, which also has the most protein (10 g).
Find Your Subway Bread
Pick what matters most to you and I'll show you the bread that wins, then highlight it in the nutrition table below. Flip the switches if you eat vegan, want to skip the cheesy breads or need footlong numbers.
200 calories per 6-inch, the lowest of the breads that match.
Runner-up: Artisan Italian, 210 calories.
See why it ranks #1 ↓Subway Bread Nutrition: Every Bread Compared
These are Subway's own US figures for the bread alone, before meat, cheese, veggies or sauce. The spread between the full-size breads is only about 50 calories, so the gaps that really matter are fiber, sodium and protein. A footlong is simply two 6-inch servings, so double everything.
| Hearty Multigrain | 200 | 36 | 3 | 9 | 350 | 3 | 4 |
| Italian Herbs & Cheese | 250 | 42 | 2 | 10 | 580 | 5 | 3 |
| Artisan Italian | 210 | 39 | 1 | 8 | 380 | 2 | 3 |
| Artisan Flatbread | 220 | 39 | 1 | 6 | 380 | 4 | 2 |
| Jalapeño CheddarSome stores | 240 | 39 | 2 | 9 | 500 | 5 | 3 |
| 12-inch Wrap | 300 | 50 | 2 | 8 | 580 | 8 | 2 |
| 9-inch Pocket WrapProtein Pockets only | 150 | 26 | <1 | 4 | 340 | 3 | 0 |
| Mini Hearty Multigrain (kids)Kids' Mini Sub | 130 | 24 | 2 | 6 | 230 | 2 | 2 |
| Mini Artisan Italian (kids)Kids' Mini Sub | 160 | 30 | 1 | 6 | 310 | 2 | 2 |
Per 6-inch roll or flatbread, one 12-inch wrap, one 9-inch pocket wrap or one kids' mini roll. Bread only, before fillings. Tap any column heading to sort.
Every Subway Bread Option, Ranked
Here's my ranking of the Subway bread options, weighing nutrition first and flavor a close second. The taste notes are my own opinion, so if you love the white roll, I won't argue with you.
#1Hearty Multigrain
- 200cal
- 36carbs g
- 3fiber g
- 9protein g
- 350sodium mg
The one I recommend most. It has the fewest calories of the full-size breads, the most fiber, the fewest carbs and the least sodium, and the oats and seeds on the crust give it a nutty, toasty chew. It holds up to wet fillings better than the white roll too.
Best for: everyday orders, weight loss, lower carb, staying full
#2Italian Herbs & Cheese
- 250cal
- 42carbs g
- 2fiber g
- 10protein g
- 580sodium mg
My favorite to eat, no contest. The baked cheese and oregano crust turns golden and a little crunchy when it's toasted. It costs you 50 more calories than multigrain, but it also has the most protein of any bread, 10 g. Bake it at home with my copycat Italian herbs and cheese bread.
Best for: flavor, toasted subs, Italian-style fillings
#3Artisan Italian
- 210cal
- 39carbs g
- 1fiber g
- 8protein g
- 380sodium mg
Subway's white bread: soft, mild and a little chewy at the crust. Only 10 calories more than multigrain, but with just 1 g of fiber it won't keep you full as long. A clean canvas for any filling. Or bake your own with my copycat Subway bread recipe.
Best for: picky eaters, classic cold cuts, tuna
#4Artisan Flatbread
- 220cal
- 39carbs g
- 1fiber g
- 6protein g
- 380sodium mg
Thinner, softer and chewier, and it toasts beautifully into golden grill-like spots. It's 220 calories with the least protein of the full-size breads (6 g), so it's no lighter than a roll, just a different texture.
Best for: a less bready bite, breakfast sandwiches
#5Jalapeño Cheddar
- 240cal
- 39carbs g
- 2fiber g
- 9protein g
- 500sodium mg
Cheddar baked onto the crust with jalapeño slices for a mild kick. Only some stores carry it, so treat it as a bonus when you see it. 240 calories and 500 mg sodium.
Best for: steak, chicken and anything with chipotle sauce
#612-inch Wrap
- 300cal
- 50carbs g
- 2fiber g
- 8protein g
- 580sodium mg
The wrap looks light, but it's the heaviest bread here: 300 calories, 50 g carbs and 580 mg sodium, because one big tortilla is a lot of dough. Wraps are also built with a footlong portion of meat.
Best for: when you want everything rolled tight to eat on the go
#79-inch Pocket Wrap
- 150cal
- 26carbs g
- <1fiber g
- 4protein g
- 340sodium mg
A smaller 9-inch tortilla folded into a pocket for Subway's Protein Pockets. Just 150 calories on its own, but it's also a smaller meal, so it isn't a fair swap for a 6-inch sub.
Best for: a lighter snack-size order
LocalMonterey Cheddar
An Artisan Italian roll with melted Monterey Jack and cheddar baked on top, like Italian Herbs & Cheese without the herbs. Subway lists it as a local bread and doesn't publish its nutrition, so expect numbers close to the other cheese-topped rolls.
Best for: ham and cheese, chicken and bacon
LocalParmesan Oregano
The white roll dusted with a dry parmesan and oregano topping, so it's savory without the gooey cheese layer. Another local bread with no published nutrition, and a lovely match for a meatball sub.
Best for: meatball marinara, Italian cold cuts
Best Bread at Subway for Weight Loss
Choose Hearty Multigrain. It's the lowest-calorie full-size bread at 200 per 6-inch, and its 3 g of fiber helps the sandwich feel more filling. Honestly though, the size of the sub and what goes inside matter far more than the bread: a footlong doubles the bread to 400 calories before you add a thing.
- Go 6-inch. Or order a footlong and save half for later. I do this all the time.
- Pick a lean protein like turkey, grilled chicken or rotisserie-style chicken.
- Pile on the veggies. Spinach, lettuce, cucumbers, peppers and onions add crunch and volume for very few calories.
- Watch the sauce. Mustard, vinegar and a light drizzle of oil are the lightest; creamy sauces add up fast.
- Skip extra cheese on a cheese bread. Italian Herbs & Cheese already has cheese baked on top.
Want to see what a 500-calorie meal really looks like? I broke it down in is 500 calories a lot for one meal.
Best Bread at Subway for Diabetics and Low Carb
Hearty Multigrain is the lowest-carb full-size bread at 36 g per 6-inch, with the most fiber to go with it. None of Subway's breads is low carb or keto, though: even the lightest is 72 g of carbs as a footlong. The 9-inch pocket wrap is 26 g and the kids' mini multigrain is 24 g, but both are smaller servings.
For the fewest carbs, skip the bread. Subway's Protein Bowls put a footlong portion of meat over lettuce, spinach and veggies with no bread at all, and any sub can be made as a salad. If you're managing diabetes, your doctor or a registered dietitian can help you fit a Subway order into your own carb targets.
Craving low-carb ideas at home? My easy low carb sides pair well with a bowl-style lunch.
Most Protein: Best Subway Bread for a High-Protein Sub
Italian Herbs & Cheese has the most protein of any Subway bread at 10 g per 6-inch, thanks to the cheese on the crust. Hearty Multigrain and Jalapeño Cheddar follow at 9 g, and the flatbread is lowest at 6 g.
The gap between breads is small, though. Your protein really comes from the filling: double meat, chicken or a Protein Bowl will move the number far more than the bread. For more ideas, see my guide to foods that are high in protein.
Best Subway Bread for Kids
Subway's Kids' Mini Sub is built on a mini multigrain roll, which is 130 calories with 2 g of fiber. The mini Artisan Italian is 160 calories if your kids only eat white bread. At our table Max will happily eat the multigrain, while Lucy picks the soft white roll every time, so I don't fight it.
If the mini roll leaves them hungry, a 6-inch on Hearty Multigrain or Artisan Italian is a sensible next step up. Keep the sauce simple and let them load up on cucumbers and tomatoes.
Best Bread at Subway for Flavor
Italian Herbs & Cheese, and it isn't close for me. Ask for it toasted and the cheese crust goes crisp at the edges while the herbs smell like a pizza shop. Jalapeño Cheddar is my runner-up when a store has it, and Hearty Multigrain is the tastiest of the plain breads, nutty and toasty with a bit of chew.
- Italians and cold cuts: Italian Herbs & Cheese or Parmesan Oregano.
- Steak and chicken: Jalapeño Cheddar, with chipotle sauce.
- Turkey and veggie subs: Hearty Multigrain, toasted.
- Tuna: Artisan Italian, soft and simple so the filling shines.
Vegan, Dairy-Free and Gluten-Free Subway Bread
Artisan Italian, Hearty Multigrain and the 12-inch wrap have no milk, egg or honey in Subway's US ingredient list, so they're the go-to picks for vegan and dairy-free orders. The flatbread is labeled "may contain milk", and every cheese-topped bread contains milk. Subway doesn't certify any bread as vegan, so if you're strict, ask at the counter.
Gluten-free bread no longer appears on Subway's US nutrition or allergen charts, and every bread listed contains wheat. If you need gluten-free, a Protein Bowl or salad is the safer order, and tell the staff about your allergy since everything is made on shared surfaces.
Wrap vs. Bread at Subway
A 12-inch wrap is 300 calories, 50 g carbs and 580 mg sodium, compared with 200 calories, 36 g carbs and 350 mg sodium for a 6-inch Hearty Multigrain. Wraps also come with a footlong portion of meat, so a wrap meal lands between a 6-inch and a footlong. If you want a lighter sandwich, the 6-inch roll wins.
Subway Breads That Changed: Honey Oat, 9-Grain and Artisan Italian
If you remember 9-Grain Wheat or 9-Grain Honey Oat, you're not imagining it. Subway introduced Artisan Italian and Hearty Multigrain in its big US menu refresh in 2021, and Hearty Multigrain took over from the wheat bread. Neither 9-grain bread, nor Roasted Garlic or sourdough, appears on Subway's current US nutrition chart, though menus outside the US can differ.
Is Artisan Italian just white bread? Pretty much. It's Subway's reworked Italian white roll, with a slightly crisper crust and a softer middle. Curious how artisan loaves differ at home? Here's my take on artisan vs sourdough bread.
Build Your Sandwich: Copycat Subway Recipes at Home
Sometimes the best Subway sandwich is the one you make in your own kitchen, with the sauce exactly how you like it. Start with the bread: my homemade Subway bread and Italian herbs and cheese bread bake up soft footlong rolls. These are the recipes I reach for. You'll find plenty more in my copycat recipes collection.
Subway Meatball Marinara Sub (Copycat)
Saucy meatballs and melted provolone on a toasted roll. Try it on Italian Herbs & Cheese style bread for the full effect.
Get the recipe →
Subway Chipotle Southwest Sauce (Copycat)
The smoky, creamy sauce people ask for by name. Making it at home lets you control how much goes on.
Get the recipe →
Chipotle Ranch Dressing
Tangy, smoky ranch that works on a turkey sub, a chicken wrap or a big no-bread bowl.
Get the recipe →
Easy Homemade Artisan Bread
A crusty, chewy loaf you can shape into sub rolls. My no-fuss route to deli-style sandwiches at home.
Get the recipe →
Chocolate Chip Cookies Without Brown Sugar
Soft, chewy chocolate chip cookies for the cookie-on-the-side moment, made with pantry basics.
Get the recipe →Frequently Asked Questions
What is the healthiest bread at Subway?
Hearty Multigrain is the healthiest bread at Subway for most people. Per 6-inch it has 200 calories, 3 g fiber, 36 g carbs and 350 mg sodium, the best numbers of any full-size bread. Artisan Italian is close behind at 210 calories but has only 1 g fiber.
Which Subway bread has the lowest calories?
Hearty Multigrain is the lowest-calorie full-size bread at 200 calories per 6-inch, followed by Artisan Italian at 210 and the flatbread at 220. The 9-inch pocket wrap (150) and the kids' mini multigrain (130) are lower, but they're smaller servings.
What is the best bread at Subway for weight loss?
A 6-inch on Hearty Multigrain is my pick for weight loss: it's the lowest-calorie full-size bread and has the most fiber. Keep the rest lean with turkey or chicken, lots of veggies and a light sauce. The size of the sub matters more than the bread.
Which Subway bread has the most protein?
Italian Herbs & Cheese has the most protein at 10 g per 6-inch, thanks to its cheese crust. Hearty Multigrain and Jalapeño Cheddar have 9 g, Artisan Italian has 8 g and the flatbread has 6 g. The filling adds far more protein than the bread.
Does Subway have low-carb or keto bread?
No. Every Subway bread is a wheat bread with 36 to 42 g of carbs per 6-inch and 50 g in the 12-inch wrap. For a low-carb order, choose a Protein Bowl or salad, which skip the bread entirely.
How many calories are in Subway bread?
A 6-inch Subway bread has 200 to 250 calories: Hearty Multigrain 200, Artisan Italian 210, flatbread 220, Jalapeño Cheddar 240 and Italian Herbs & Cheese 250. A footlong doubles those numbers, so 400 to 500 calories, and the 12-inch wrap is 300.
Is the flatbread at Subway healthier than regular bread?
Not really. The 6-inch flatbread has 220 calories, 39 g carbs, 1 g fiber and 6 g protein, which is more calories and less fiber and protein than Hearty Multigrain. It's a texture choice rather than a lighter one.
Is the wrap healthier than bread at Subway?
No. The 12-inch wrap has 300 calories, 50 g carbs and 580 mg sodium, more than any 6-inch bread. It's also filled with a footlong portion of meat. A 6-inch on Hearty Multigrain is the lighter choice.
Which Subway breads are vegan?
Artisan Italian, Hearty Multigrain and the 12-inch wrap have no milk, egg or honey in Subway's US ingredient list. The flatbread may contain milk, and the cheese-topped breads contain milk. Subway doesn't certify breads as vegan, so ask in store if you're strict.
Does Subway still have gluten-free bread?
Gluten-free bread no longer appears on Subway's US nutrition or allergen charts, and all listed breads contain wheat. A Protein Bowl or salad is the safer choice if you avoid gluten, and let the staff know about any allergy.
Does Subway still have Honey Oat bread?
9-Grain Honey Oat isn't on Subway's current US nutrition chart, and neither is 9-Grain Wheat. Hearty Multigrain, with oats and seeds on the crust, is the closest match on today's US menu. Some international Subway menus differ.
What is the most popular bread at Subway?
Italian Herbs & Cheese is widely seen as the fan favorite for flavor, and it's my own go-to when I'm not counting anything. Artisan Italian is the everyday default for many people, while Hearty Multigrain is the top pick for nutrition.
