Best Subway Bread: Healthiest Option For Your Next Sandwich


The Subway sandwich chain has established itself as the leader in quality, quick-service sandwich brands since it opened its first restaurant in 1965. But fast food does not always mean healthy food. Are there nutritious bread options for those of us who might want to partake in a sandwich while watching out waistlines? 

Of the seven best Subway bread options to choose from at Subway, the best ones for making a healthy choice are the 9-Grain Honey Oat, Jalapeño Cheese, and Roasted Garlic. These three offer the best overall combination of fewer calories, reduced sugar, lower fat, and higher protein. 

Let’s explore the different options at Subway and discover why these three are your best for building a healthier sandwich to suit your lifestyle.

subway bread

What is The Best Bread at Subway

ankBreadDescriptionTasteTextureCalories (6-inch)Protein (g)Fat (g)Fiber (g)Sodium (mg)
1Italian Herbs & CheeseA flavorful bread with herbs and grated cheese baked on top.Savory and aromaticSoft interior, slightly crusty exterior24094.52420
29-Grain WheatMade with a blend of whole grains and seeds.Nutty and wholesomeChewy and hearty21082.55370
3ItalianA classic white bread, perfect for most sandwich combinations.Mild and versatileSoft and light200721320
49-Grain Honey OatA blend of whole grains and oats with a touch of sweetness.Slightly sweet and nuttyChewy and textured260734330
5FlatbreadA thin and soft bread option, suitable for lower-calorie choices.Neutral flavorSoft and pliable220753430
6Roasted GarlicInfused with the taste of roasted garlic.Bold and aromaticSoft interior, slightly crusty exterior230931420
7SourdoughA tangy and slightly sour bread option.Tangy and distinctiveCrusty crust, chewy interior220611340
8Hearty ItalianA heartier version of the classic Italian bread.Substantial and flavorfulSoft and chewy250831400
9Artisan ItalianA more artisanal version of the classic Italian bread.Rustic and traditionalCrusty crust, airy interior20072.51390
10Multigrain FlatbreadA thin and soft bread with multiple grains.Nutty and mildSoft and flexible23084.53390
Note: Nutritional values are based on a 6-inch sub roll

Subway offers seven uniquely flavorful bread options to choose from as the building blocks for your sandwich. The different types of Subway bread are:

  • Italian: A classic white bread that’s soft and light. It’s Subway’s default bread choice for most sandwiches.
  • 9-Grain Wheat: Made with a mixture of whole grains for a hearty and healthy option.
  • Hearty Italian: Similar to the regular Italian, but with added sesame seeds on top for a bit of extra flavor and crunch.
  • Honey Oat: A sweet and healthy option, this bread is topped with a combination of oats and honey.
  • Italian Herbs and Cheese: This is the regular Italian bread topped with a blend of cheese (usually Monterey Cheddar) and a sprinkle of herbs.
  • Jalapeno Cheese: A spicy option, this bread features jalapenos and cheese baked right into the dough.
  • Monterey Cheddar: A cheesy and rich bread option, this one is topped with a generous amount of Monterey Cheddar before baking.
  • Parmesan Oregano: This Italian bread is topped with a sprinkle of Parmesan cheese and oregano for an extra kick of flavor.
  • Roasted Garlic: Infused with the savory flavor of roasted garlic, this bread option adds a depth of flavor to any sandwich.
  • Rosemary & Sea Salt: This bread is topped with rosemary and sea salt, offering a delightful blend of herbal and salty notes.
  • Rye Bread: Not available at all locations, this bread offers a distinct, slightly tangy flavor.

Each of these boast their own unique flavors and can be used in a variety of combinations. Did you know that, according to Mashed, with all the bread, dressing, vegetable, meat, and cheese options, there are more than 37 million sandwich combinations to choose from at Subway? That is both wonderful and also totally overwhelming! What is a dieter looking for a tasty but nutritious option to do with so many decisions to be made? 

Fortunately, Subway provides nutritional information for each of its food options, including the bread. Now, it’s hard to gauge exactly which bread is the healthiest option as it depends on what you, the customer, are looking to achieve. For example, one might be looking to reduce sugar, in which case the uber-popular Italian Herb & Cheese will be your best bet. However, that option is a little higher in fat (probably to make up for the lack of sugar in the flavor department!). 

With that in mind, let’s take a look at the three best bread options at Subway. 

1. 9-Grain Honey Oat

The 9-Grain Honey Oat bread at Subway is a great healthy option at 190 calories, six grams of sugar, two grams of fat, and eight grams of protein per six-inch sub. It has a powerful sweet flavor and enjoyable texture. The grains and seeds in the bread make it feel and taste great. The honey’s sweetness complements some of the sharper flavors that come with the meat, cheeses, veggies, and dressings you can pair it with as you build our your sandwich. 

2. Jalapeño Cheese

If you’re looking for some heat and spice with a dose of nutrition, look no further than the Jalapeño Cheese bread at Subway! The six-inch loaf contains approximately 220 calories, three grams of sugar, five grams of fat, and nine grams of protein, making it a solidly healthy option. 

The dried jalapeños slices add some crunch as well as some bite. If you really want to sandwich that “zings,” consider pairing it with the sharp cheddar cheese. If you love and crave the classic Subway Italian Herb & Cheese bread but want it healthier (and spicier), this is the way to go!  

3. Roasted Garlic

The Roasted Garlic bread Subway is an Italian bread that has been toasted, with a touch of garlic flavor added to keep things exciting. At 210 calories with four grams of sugar, 2.5 grams of fat, and seven grams of protein in a six-inch sub, this is also a wonderful choice if you’re keeping an eye on your waistline. 

This bread has been baked with dehydrated vegetables including onion, the aforementioned garlic, and green peppers, so you’ll get a nice serving a veggies regardless of what you put on the sandwich. And the satisfyingly crunchy exterior is to die for! 

What is the best Subway sandwich?

You don’t have to worry about sacrificing flavor in search of healthiness when you go to Subway. The best Subway sandwich for your overall health and waistline is still likely to get your mouth watering! 

According to Spoon University, the best Subway sandwich for your health is the Veggie Delite. True to its name, there is no meat involved here. And a footlong Veggie Delite will cost you only 430 total calories! Most dieters, anyway, may settle for a six-inch…so you can cut that in half to 215 calories for a highly reasonable lunch. It’s delicious and can be loaded up with a few dressings and fun veggie options for added flavor. 

Since our focus today is on bread, it’s important note that by default, the Veggie Delite comes on healthy 9-grain bread. Though of course, you can always customize it if you want a more flavorful choice.

See Also: Subway Meatball Marinara

What is the most famous Subway bread?

The most famous Subway bread is also the tastiest – the Italian Herb and Cheese. It’s distinctive name and unique flavor set it apart from bread options at other chain restaurants. And the numbers don’t lie. In fact, 46% of people surveyed by the dining publication Mashed picked Italian Herb and Cheese as the best bread option on the Subway menu. 

Italian Herb and Cheese is a healthy option and is infused with flavors that will complement a variety of meat, cheese, veggie, and dressing combinations. The melted cheese within the bread gives it an added crunch. While it’s particularly great for Italian sandwiches, it can go with just about anything on the menu.

Money-Saving Tips When Eating at Subway

In addition to choosing budget-friendly breads, here are some tips to save more money at Subway:

  • Take advantage of Subway’s deals and promos which they regularly advertise on their website or mobile app.
  • Join Subway’s loyalty program called “Subway MyWay Rewards” to earn points that you can use for future purchases.
  • Instead of ordering individual items, opt for meal deals that usually include a sandwich, drink, and side at a discounted price.


Whether you’re a Subway newbie or a pro, here are some tips for making your next trip to the restaurant fun, easy, and productive. 

  • Check out the menu in advance. It can be overwhelming to have to build your sandwich on the spot, especially as a long line forms behind you while the sandwich artist peppers you with questions. It’s helpful to look it up online before you get there, or step to the side at the store, and think about your options before taking the plunge.
  • Subway sandwiches come in different sizes. You can order either a foot-long or a six-inch sub at Subway. Consider how hungry you are to avoid disappointment! 
  • Sandwiches are customizable. While the menu offers many standard combinations, you can customize from there. You don’t even have to fully build your own… if you like a standard combo but would prefer to swap out one or two items, all you have to do is ask! 


What is the nutritional value of all the Subway sandwich bread options? 

Here is a handy chart where you can compare and contrast the nutritional value of each of the Subway bread options per six-inch sub.

Bread TypeCaloriesSugarFatProtein
Italian Herb and Cheese200 calories2 grams4 grams9 grams
9-Grain Honey Oat190 calories6 grams2 grams8 grams
Jalapeño Cheese220 calories3 grams5 grams9 grams
Flatbread230 calories2 grams4 grams8 grams
Italian White Bread160 calories2 grams1.5 grams7 grams
Parmesan Oregano190 calories3 grams3 grams7 grams
Roasted Garlic210 calories4 grams2.5 grams7 grams
9-Grain Hearty White Bread180 calories5 grams2 grams8 grams

If you’re unsure about the nutritional breakdown of other sandwich elements, please check out the Subway website.

Where can I buy a Subway sandwich? 

You can buy a Subway sandwich just about everywhere! As of April 2023, there are more than 20,000 Subway shops throughout the United States

If you live in California, you’re in luck! The Golden State is the state with the most Subway stores throughout the U.S.  

Does Subway work with Weight Watchers and other diet programs? 

If you’re part of a structured diet program, Subway is an excellent option to add to your daily, weekly, or monthly meal plan. Weight Watchers (now known as WW) has an entire guide to ordering at Subway that provides detailed point options for many of its most popular sandwich combos. It even incorporates Subway cookies – so you never have to deprive yourself of some Subway goodness. 

In fact, if you’re a Subway fan, you might consider trying out the Subway Diet Plan! Established more than a decade ago, the plan involves eating just about every meal at Subway. While it started as a marketing tool, it’s also pretty accurate and allows for a low calorie diet that hits all the marks for daily nutrition. 

That said, be careful – the Subway diet is a restricted calorie diet and 1000 calories a day is not enough for many people. It can work for a quick fix, but is not a sustainable lifestyle plan long-term.

Which Subway bread is the lowest in calories?

If you’re aiming for a light and nutritious sandwich, look no further than Subway’s sourdough loaf. With its low-calorie count, it’s the perfect choice for crafting a healthy meal.

What is Subway’s lowest-carb bread?

Subway has introduced a game-changing keto-friendly option called the Hero Bread, designed for those seeking low-carb alternatives. With only 1g net carb, this delectable addition opens up new possibilities for guilt-free indulgence while staying true to your diet goals. Don’t miss out on trying it at select locations nationwide!

Is Subway bread good for you?

Absolutely! Subway’s signature fresh-baked bread is not only delicious but also highly nutritious. For the healthiest choice, go for their 9-grain wheat, honey oat, or multigrain and artisan flatbreads, which are not only low in calories but also low in sodium.

Which Subway is best for weight loss?

Maximize your weight loss journey by choosing one of Subway’s healthy and flavorful options, all under 300 calories. Enjoy the Veggie Delight sandwich, packed with veggies, savor the kick of the Sweet Onion Chicken Teriyaki, or opt for lean protein with The Turkey Breast, Carved Turkey, or traditional Turkey Breast sandwiches.


If you’re looking for a delicious and nutritious sandwich at Subway, you can’t go wrong by selecting one its three healthiest bread options: 9-Grain Honey Oat, Jalapeño Cheese, or Roasted Garlic. Be sure to review the nutritional facts on hand at the Subway restaurant or on the Subway website to make the choice that is right for you and your diet plan. 

Check out our other copycat Subway recipes.

Best Subway Bread: Healthiest Options

5 from 1 vote
Recipe by Laura Ritterman


  • Italian Herb & Cheese

  • 9-Grain Honey Oat

  • Jalapeño Cheese

  • Flatbread

  • Italian White Bread

  • Parmesan Oregano

  • Roasted Garlic

  • 9-Grain Hearty Wheat Bread


  • Choose your favorite bread from Subway.
  • Gather the ingredients
  • Serve up fresh

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