✔ Updated · Subway breads compared, healthiest picks + low-carb options
The best bread at Subway depends on what you want from your sandwich, and I’ll admit my pick changes with my mood. For the most fiber and protein, Hearty Multigrain is the strongest everyday choice.
Hearty Multigrain is usually the best bread at Subway for health: it has about the same calories as white Artisan Italian (around 200 per 6-inch) but more fiber and protein. Artisan Italian is the lightest plain option, Italian Herbs & Cheese is the most popular for flavor, and the wrap is the highest in calories, carbs and sodium.
- Healthiest overall: Hearty Multigrain, for its extra fiber and protein.
- Fewest calories: Artisan Italian or a 6-inch flatbread.
- Most flavor: Italian Herbs & Cheese, at about 40 extra calories.
- Lowest carb: skip the bread and order your sub as a salad or bowl.
For the fewest calories, Artisan Italian or a 6-inch flatbread keeps things light, and if you just want flavor, Italian Herbs & Cheese is the crowd favorite. Here's how each bread compares, which ones suit weight loss or lower-carb eating, and how to build a healthier sub around them.
Subway Bread Options Compared
Subway's core US breads are Artisan Italian (white), Hearty Multigrain, Italian Herbs & Cheese and the flatbread, with a wrap, Jalapeño Cheddar and gluten-free bread at some locations. Figures below are approximate for a 6-inch portion; recipes and lineups change and vary by country, so check the nutrition calculator in the Subway app for your store.
| Bread (6-inch) | Calories (approx.) | Fiber | Protein | Best for |
|---|---|---|---|---|
| Hearty Multigrain | about 200 | Highest (about 3 g) | About 9 g | Overall health, staying full |
| Artisan Italian (white) | about 200 | Low (about 1 g) | About 7 g | Light, classic subs |
| Flatbread | about 200 to 220 | Low | About 7 g | A thinner, softer sandwich |
| Italian Herbs & Cheese | about 240 | Low | About 9 g | Flavor, toasted subs |
| Jalapeño Cheddar (regional) | about 240 | Moderate | About 9 g | Spicy subs |
| Wrap | about 290 or more | Moderate | About 8 g | Higher calorie, highest sodium |
The Best Bread at Subway, Ranked
- 1. Hearty Multigrain. The best all-round pick. It matches white bread on calories but adds whole grains, more fiber and a little more protein, which helps a sandwich keep you full longer. It replaced the older 9-Grain Wheat and 9-Grain Honey Oat at most US stores, though those breads still appear on some international menus.
- 2. Artisan Italian. Subway's standard white bread is light, soft and mild, with about the same calories as multigrain. It's a good choice if you prefer white bread, but it has less fiber.
- 3. Flatbread. Thinner and chewier, with similar calories to the rolls. It suits wrap-style subs and toasts well.
- 4. Italian Herbs & Cheese. The most popular bread for flavor, thanks to its baked cheese and herb topping. That topping adds roughly 40 calories and a bit more fat and sodium, which is a fair trade if it means you skip extra cheese inside.
- 5. Wrap. It looks lighter but usually carries the most calories, carbs and sodium of the bread options, because one large tortilla holds more dough than a 6-inch roll.
Best Bread at Subway for Weight Loss
The bread matters less than the size and fillings. A 6-inch sub on Hearty Multigrain or Artisan Italian is about 200 calories of bread; doubling to a footlong doubles that to about 400. Sauces and extra cheese add up even faster.
- Order a 6-inch rather than a footlong, or save half for later.
- Choose Hearty Multigrain for the fiber, which makes the meal more filling.
- Pick lean proteins such as turkey, oven-roasted chicken or rotisserie-style chicken.
- Load up on vegetables: lettuce, spinach, tomatoes, cucumbers, peppers and onions add volume for very few calories.
- Swap creamy sauces like mayo and ranch for mustard, vinegar, or a light drizzle of a vinaigrette.
- Hold the extra cheese if you choose Italian Herbs & Cheese bread, since it already has cheese on top.
Best Bread at Subway for Diabetics and Lower-Carb Eating
Every Subway roll is a standard wheat bread with roughly 35 to 40 grams of carbohydrate in a 6-inch portion, so none of them is truly low carb. If you are watching blood sugar, Hearty Multigrain is the better bread choice because its extra fiber can slow digestion a little, but portion size matters most: stick to a 6-inch, add plenty of protein and vegetables, and skip sugary sauces like sweet onion or honey mustard.
For the lowest carb option, order any sandwich as a salad or bowl with no bread at all. If you have diabetes, a registered dietitian or your doctor can help you fit a Subway meal into your own carb targets.
Artisan Italian vs. White Bread at Subway
Artisan Italian is Subway's white bread. It replaced the older plain Italian white roll at US stores and has a slightly chewier crust and a softer, more open crumb. Nutritionally it's close to the old white bread: about 200 calories for a 6-inch, low in fiber, and a neutral base that works with any filling. If you want white bread with more flavor, ask for it toasted, or try Italian Herbs & Cheese. Curious how artisan loaves differ at home? See artisan vs. sourdough bread or bake an easy homemade artisan bread.
How to Build a Healthier Subway Sandwich
- Bread: Hearty Multigrain, 6-inch.
- Protein: turkey, chicken or tuna in a normal portion; double meat adds a lot of calories and sodium.
- Cheese: one slice, or skip it if your bread already has a cheese topping.
- Vegetables: as many as you like.
- Sauce: mustard, vinegar or a small amount of a light dressing. Make your own chipotle southwest sauce at home to control the portion, or try our copycat meatball sub for a homemade treat.
Frequently Asked Questions
What is the healthiest bread at Subway?
Hearty Multigrain is generally the healthiest bread at Subway. It has about the same calories as the white Artisan Italian, roughly 200 for a 6-inch, but more fiber and a little more protein. Values vary by location, so check the Subway app's nutrition calculator for your store.
Which Subway bread has the fewest calories?
Artisan Italian, Hearty Multigrain and the flatbread are all around 200 calories for a 6-inch portion, which makes them the lightest choices. Italian Herbs & Cheese is higher because of its cheese topping, and the wrap is usually the highest-calorie option.
What is the best bread at Subway for weight loss?
Choose a 6-inch on Hearty Multigrain, since its fiber helps you stay full. Then keep the rest of the sub lean: turkey or chicken, lots of vegetables, one slice of cheese or none, and mustard or vinegar instead of creamy sauces. Portion size matters more than the bread.
Does Subway have low-carb bread?
Subway's regular breads all contain roughly 35 to 40 grams of carbs per 6-inch, so none is low carb. The best low-carb choice is to order any sandwich as a salad or bowl with no bread. Low-carb bread options have appeared at some locations, but availability varies.
What is the most popular bread at Subway?
Italian Herbs & Cheese is widely considered the most popular Subway bread for flavor, thanks to its baked cheese and herb crust. It’s my own order when I’m not counting anything. For everyday orders, the white Artisan Italian is the most common default, while Hearty Multigrain is the top pick for health.
