The Healthiest Bread at Subway in 2025

You might not think that answering the question of the healthiest bread at Subway matters all that much. Isn’t it what you put on the sandwich that matters?

And while it’s true that your toppings pack the most nutritional punch, picking the healthiest bread option at Subway is more powerful than you’d think. 

It makes sense when you think about it. If you’re ordering a Footlong, that’s 12 whole inches of bread! At that portion size, choosing the healthiest bread at Subway over a less healthy option can be the difference between a nutritious meal and an unhealthy, calorific one.

So, if you're trying to eat as healthily as possible, what’s the healthiest bread to get at Subway? These six picks cover just about all your sandwich bases. 

 Jump to Section

• How We Choose the Healthiest Types of Subway Bread
• The 6 Healthiest Bread Choices at Subway
• What Bread at Subway Is the Healthiest?
• Are There Any Subway Breads To Avoid?
• How To Choose the Healthiest Bread at Subway

How We Choose the Healthiest Types of Subway Bread 

When you’re faced with a tricky nutritional choice like determining the healthiest bread to eat, especially at a fast food chain like Subway, you want expert input. And that’s what Cozymeal is here for. 

With on-staff nutritionists, our editorial team is more than qualified to advise you on the healthiest bread to get at Subway. If you’re dying to be talked out of that Italian Herbs and Cheese option, we’re pretty sure we have the stats and knowledge to help you resist. 

So how did we apply that knowledge to finding the healthiest bread at Subway? These are the primary nutritional criteria we turned to. 

Low in Calories

When deciding what the healthiest items at Subway are in general, it’s important to look at calorie count, and this is no less true when choosing the healthiest Subway bread. A lower-calorie bread lets you load up on more nutrient-dense toppings without sending your calorie count soaring.

Low in Sodium

This one was tricky. Unfortunately, as sources like Health Digest point out, Subway bread has quite a lot of sodium. When creating this guide to the healthiest bread at Subway, we chose the lowest-sodium breads from the range.

But, depending on your exact dietary needs and the sodium level of the fillings you go for, these bread options may not work for you due to sodium content alone. 

High in Fiber

It isn’t just the bad stuff that defines the healthiest bread options at Subway. High-fiber breads were almost universally picked for inclusion on this list of the healthiest bread at Subway, as fiber is associated with better digestive health and may help support more stable blood sugar levels.

Low in Sugar

You’d be surprised how much sugar bread can contain, especially at fast food chains. Therefore, we ensured that our list of the healthiest breads at Subway includes those that are lower in sugar and may have a smaller impact on blood sugar levels compared to more refined breads with high amounts of added sugar.

Although there are a number of nutrition facts we could look at to determine the healthiest bread to eat at Subway, these are the ones we feel are most important. Plus, they’re super easy to evaluate for yourself — so if Subway ever comes out with a new bread option, you’ll be able to see how it stacks up with the existing line-up of healthy Subway breads.

Finally, as we have to point out with many of our healthiest fast food guides, these are the healthiest options at this chain. Are they healthy overall? Sometimes, no.

But if you’re in a situation where you must eat at Subway and a salad doesn’t cut it, or you want to make the healthiest choice when having a treat, these breads should be the ones you order. 

The 6 Healthiest Bread Choices at Subway

1. Hearty Multigrain  

Subway’s nutrition superstar. With a decently low amount of calories and sodium compared to many fast food breads, plus a good amount of fiber and protein (in fact, it has the highest amounts of these of all Subway breads), Hearty Multigrain is a no-brainer for winning the title of the healthiest bread at Subway. 

Sure, Hearty Multigrain has some added sugar. But quite a few whole-grain products have a few grams of added sugar, and the positives of this healthy bread at Subway, such as being high in fiber, still make this a good choice despite the small amount of added sugar. 

Watching the sugar content of the sandwich fillings you add can help reduce the total added sugar content of your sandwich as well. While Hearty Multigrain isn’t quite as healthy as it would probably like you to believe, it’s a shining beacon in the refined-carb-filled world of Subway breads. 

Hearty Multigrain Nutritional Info (per 6-inch serving) 

• Calories: 200
• Total Fat: 2 grams (4% DV)
• Saturated Fat: 0 grams 
• Sodium: 360 milligrams (16% DV)
• Carbohydrates: 36 grams (13% DV)
• Dietary Fiber: 3 grams (11% DV)
• Total Sugar: 4 grams 
• Added Sugar: 3 grams (8% DV)
• Protein: 9 grams

2. Flatbread 

Flatbread isn’t a standout on the nutrition-density front. It’s not the highest in fiber or protein, and it’s a little high in sodium. But we can’t ignore the fact that it’s one of the lowest-calorie and lowest-fat options on the Subway bread menu. It also has no added sugar, something no other option on this list of the healthiest bread at Subway can claim. 

For that reason alone, we think it’s worth a mention in this guide to the healthiest breads at Subway. While this isn’t the bread to order if you’re trying to get a lot of fiber or protein out of your sandwich bread, it’s a pretty solid choice if you want a base that’s low in calories and fat to fill up with your favorite sandwich toppings.  

We feel that flatbread could also be a good base for quite a few great lunch food ideas, and has a pleasant and neutral taste that works well with most sandwich fillings. 

Flatbread Nutritional Info (per 6-inch serving) 

• Calories: 140 
• Total Fat: 3 grams (4% DV)
• Saturated Fat: 0 grams 
• Sodium: 220 milligrams (10% DV)
• Carbohydrates: 24 grams (9% DV)
• Dietary Fiber: 1 gram (4% DV)
• Total Sugar: 2 grams 
• Added Sugar: 0 grams 
• Protein: 4 grams

3. Jalapeño Cheddar 

Jalapeño Cheddar isn't the healthiest bread at Subway. But it's a good choice if you want a flavored bread.

It does have a good amount of protein but is high in sodium, quite low in fiber, and somewhat high in calories. Hearty Multigrain offers the same amount of protein but performs better on other fronts (lower sodium, higher fiber, etc.), despite not being quite as flavorful as Jalapeño Cheddar.

While the cheesy and slightly spicy bread is definitely a fine pick once in a while if you love the taste, we can’t honestly call it one of the healthiest breads at Subway. It's also not available at every store, meaning you may have to choose another of the healthiest Subway breads, even if this one meets your dietary needs. 

Jalapeño Cheddar Nutritional Info (per 6-inch serving) 

• Calories: 230 
• Total Fat: 5 grams (6% DV)
• Saturated Fat: 2 grams (10% DV)
• Sodium: 490 milligrams (21% DV)
• Carbohydrates: 37 grams (13% DV)
• Dietary Fiber: 2 grams (7% DV)
• Total Sugar: 3 grams 
• Added Sugar: 2 grams (4% DV)
• Protein: 9 grams

4. Artisan Italian 

The closest Subway comes to generic white bread, Artisan Italian isn’t a terrible pick. It’s quite low in calories, sodium and fat, which makes it a good option if what’s not in your bread is as important to you as what is. 

That said, it’s not very nutrient-dense compared to the healthiest breads at Subway. There isn’t much fiber to speak of here, and while there’s a good amount of protein, that doesn’t negate the fact that it’s a processed, white bread. 

Add a few of your favorite Subway sauces to this, and the sugar content is going through the roof. However, if you don’t want Hearty Multigrain or Flatbread, this will be the best and most healthy choice for you.

You could also scale back portion size and get the mini version of this bread. Just note that although this lowers calories and sodium, the added sugar content remains the same, while fiber and protein are reduced.

Artisan Italian Nutritional Info (per 6-inch serving) 

• Calories: 200
• Total Fat: 2 grams (3% DV)
• Saturated Fat: 1 gram (5% DV)
• Sodium: 370 milligrams (16% DV)
• Carbohydrates: 37 grams (13% DV)
• Dietary Fiber: 1 gram (4% DV)
• Total Sugar: 3 grams 
• Added Sugar: 2 grams (4% DV)
• Protein: 7 grams

5. Wrap

We wouldn’t be surprised if you thought that a wrap would be the healthiest bread at Subway. How bad can it possibly be, you might ask? And while a Subway wrap is definitely not on par with a meal from the unhealthiest fast food chains, it’s really not that great compared to other bread options on the chain’s menu. 

Higher in sodium, lower in fiber and a bit higher in carbohydrates than many alternatives, the wrap is not the healthiest bread at Subway. However, it could still fit into a balanced diet if you choose healthy, low-sodium fillings. 

While it does have a decent amount of protein, that’s not quite enough to push it over the better alternatives that Subway offers. Is it going to derail your diet? Probably not. But is it all that great compared to the best of the best? Not really. 

Wrap Nutritional Info (per 6-inch serving) 

• Calories: 300
• Total Fat: 8 grams (10% DV)
• Saturated Fat: 1 gram (5% DV)
• Sodium: 580 milligrams (27% DV)
• Carbohydrates: 50 grams (18% DV)
• Dietary Fiber: 2 grams (7% DV)
• Total Sugar: 2 grams 
• Added Sugar: 1 gram (2% DV)
• Protein: 8 grams

6. “New” Wrap

With fewer calories than the traditional wrap, as well as less sodium and a little bit more protein, the new lavash-style wrap — currently named New Wrap on the menu — is a slightly better option than the OG if you want to order a wrap. 

No, it’s not quite as healthy as it wants to look: there’s not a whole lot of fiber here and there is some added sugar, plus 20% of your daily sodium allowance before you’ve even added fillings.  

But if you’re hell-bent on ordering a wrap, this is the best way to go. However, if you were purely choosing a wrap because you assumed it would be the healthiest bread at Subway, you would actually be better off going with a standard bread (ideally, Hearty Multigrain).

New Wrap Nutritional Info (per 6-inch serving) 

• Calories: 280
• Total Fat: 5 grams (6% DV)
• Saturated Fat: 1 gram (5% DV)
• Sodium: 440 milligrams (20% DV)
• Carbohydrates: 49 grams (18% DV)
• Dietary Fiber: 2 grams (7% DV)
• Total Sugar: 3 grams 
• Added Sugar: 2 grams (4% DV)
• Protein: 9 grams 

What Bread at Subway Is the Healthiest? 

Some of the best Subway sandwiches start on multi-grain bread. With 9 grams of protein per serving and a nice extra boost of fiber, Hearty Multigrain is one of the only entries on this list of the healthiest breads at Subway that could be considered pretty healthy all around. 

Although there are lower-calorie breads on Subway’s menu, this is a great choice when you want to offset the carbs with some satiating bulk. It would be a great pick for a Subway breakfast sandwich with lean fillings, but it works just as well for lunch, providing the perfect base for a filling and relatively healthy meal. 

Just remember that this healthy bread at Subway does have 360 milligrams of sodium and 3 grams of added sugar. If this is of concern, pay more attention to the sodium and sugar content of your sandwich fillings. 

Which Subway Bread Has the Least Amount of Added Sugar?

Flatbread is your best call if you’re trying to minimize added sugar, as it has none! With only 2 grams of total sugar per six-inch serving, it's an obvious choice on this list of the healthiest bread at Subway for those avoiding added sugar.

Drawbacks include the minimal amounts of fiber (1 gram) and protein (4 grams), but this shouldn’t be of too much concern. You can always add more lean proteins and vegetables inside this healthy Subway bread to make up for it. 

What Is the Lowest-Calorie Subway Bread?

If you don’t count the new “mini” bread options, the Flatbread is a runaway winner in this category. With only 140 calories in a 6-inch serving and 280 in a Footlong, Flatbread is the healthiest bread at Subway if you’re counting calories. While there are other bread options that outshine Flatbread in other nutritional categories, this one wins handily when it comes to caloric content. 

What Subway Bread Has the Most Fiber?

Unsurprisingly, this one goes to Hearty Multigrain. Although even the healthiest fast food chains tend to sneak some unwanted filler into their multigrain products, you can’t accuse Subway’s whole-grain alternative of lacking fiber: it’s got 3 grams per 6-inch sandwich and 6 grams per Footlong. 

Are Subway Wraps Healthier Than Subway Bread?

It’s easy to assume that a wrap is healthier than a loaf of bread. We get it: they’re so thin that they look like they should be! 

But unfortunately, appearances can be deceptive, and you won’t really gain much by switching to a wrap. Now, are wraps significantly worse for you than the healthiest bread at Subway? Not really. 

Some are pretty high in sodium, but they’re overall fairly similar to bread in calorie content. But they’re not significantly better, either.

Can You Get Gluten-Free Bread at Subway?

It may seem like a glaring omission, but at the moment, Subway doesn’t offer a gluten-free bread choice. Therefore, if you don’t eat gluten, even the healthiest breads at Subway won’t be a great fit for you. Here’s hoping that Subway seizes the gluten-free zeitgeist soon and comes out with a healthy gluten-free option. 

Are There Any Subway Breads To Avoid?

That largely depends on your nutritional priorities. Looking for the best keto bread? You’ll likely need to avoid any bread at Subway, but Flatbread is the lowest in carbs if you have to order a sandwich here. 

Worried about sodium? Don’t order a wrap. And if you want something high in fiber, don’t order Flatbread or a wrap. As it’s pretty much processed white bread, you may also want to avoid Artisan Italian.

However, if you will only go for white bread, just keep an eye on your sandwich fillings, opting for minimally processed ingredients that are low in added sugar and sodium. Add some vegetables as well to boost your sandwich's fiber content.

Overall, we would recommend avoiding anything except the Hearty Multigrain and Flatbread if you’re searching for the absolute healthiest bread at Subway. However, the breads listed above can all fit into a balanced diet, and watching what you put inside the bread at Subway is an important factor in determining whether the sandwich as a whole could be considered healthy or not. 

How To Choose the Healthiest Bread at Subway 

Once you know the basic principles, it’s not difficult to choose the healthiest bread at Subway. Just do what we did: look at the calorie count, the sodium and protein content, and how much fiber it contains. Plus, if there’s a certain vitamin or nutrient you’re trying to get more of, you can check the label for that number as well. 

But the most important thing to remember when we’re talking about healthy Subway meals is that it matters what goes inside. The healthiest items at Subway are full of nutritious fillings like vegetables and lean meats. You'll also want to be careful with sauces as these can contain lots of extra calories, sodium and added sugar. 

So if you’re planning to grab a Teriyaki Chicken or Meatball Footlong, just know that your bread option is the least of your worries.

You may even want to look into the Subway secret menu when trying to build a healthy sandwich. While these types of hidden menus include lots of indulgent, unhealthy options, they also include hacks to make your Subway order healthier without compromising taste.  

Finding the healthiest bread at Subway might feel like a hopeless case, but it’s surprisingly easy. Will any fast-food sandwich bread ever be perfect? No, of course not.

But is it possible to minimize the damage while maximizing the nutritional value of your favorite sub? Absolutely!

Armed with a few key statistics, you can make calls about the healthiest breads at Subway with ease. So enjoy your newfound power — it may just enable you to enjoy a guilt-free sub or two. 

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.