Subway has established itself as a go-to fast-food chain for those looking to grab a sandwich on the go. The choices it offers in terms of breads are both extensive and delicious. But when it comes to health, which Subway breads rank the highest?

Decoding the Ingredients

A closer examination of what goes into your favorite Subway breads.

Flour, Yeast, and Sugar Base 

Most subway breads use a combination of wheat flour, Yeast (Active or instant yeast), and sugar. This trio forms the base and affects the texture, flavor, and calories of the bread.

Add-ins: Herbs, Spices, and Grains 

Herbs like oregano and garlic and grains like oats add flavor, texture, and nutritional value to the loaves of bread. They can also influence the overall calorie count and health benefits of each loaf.

The Subway Bread Lineup

Ranking bread options based on their nutritional value.

  • Whole wheat bread
  • Honey Oat bread
  • Italian bread
  • Flatbread

Whole Wheat Bread 

Topping the health list is whole wheat bread. Packed with fiber and boasting fewer sugars, it’s a nutritious choice that pairs excellently with a veggie sub or roast beef sandwich.

subway breads

Honey Oat Bread 

A sweet twist to the healthy bread lineup, honey oat bread provides a good source of grains and is a combination of sweetness from honey and the goodness of oats.

Subway breads

Italian Bread 

This bread, a popular choice for many Subway-goers, offers a soft texture with fewer toppings. While not the healthiest, when combined with vegetable toppings like lettuce, tomato, and green pepper, it can be part of a balanced meal.

subway breads


A lower-calorie option, flatbread is versatile and goes well with various sandwiches, especially chicken, bacon, and egg combinations.

subway breads

Making the Healthiest Sandwich Choices

Choosing the right toppings to complement your bread.

Lean Meats and Fresh Veggies 

Stick to lean meats such as turkey or chicken and pile on the veggies – onion, pickle, jalapeno, and olives – to maximize the health benefits of your Subway sandwich.

Sauce Selections 

Opt for lighter sauces like vinegar, mustard, or a light drizzle of mayo, avoiding heavy or sugar-loaded sauces that can balance the health benefits of your bread choice.

Cheese: Moderation is Key 

While cheeses like monterey and parmesan add flavor, it’s essential to opt for them in moderation, considering their fat content.

Which Subway bread option is the healthiest one?

Assessing the healthiest Subway bread and its ideal accompaniments.

The Top Healthy Bread Choice 

Among all options, whole wheat bread stands out as the healthiest Subway bread, offering fiber, reduced sugar, and pairing well with various sandwich toppings.

Complementing Your Bread 

Combining the bread with lean meats, fresh veggies, and minimal sauces ensures that you get a meal that’s both delicious and nutritionally balanced.

Subway breads

Dietary Concerns and Subway Breads

Understanding bread options for specific dietary needs.

Gluten-free Choices at Subway 

While Subway primarily focuses on wheat-based bread, certain locations offer gluten-free bread options for those with gluten sensitivities or celiac disease. Always inquire in-store to ensure safety.

Sugar Content Across Bread

It’s essential to be aware that even savory breads can contain sugar. For those watching their sugar intake, always check the nutrition facts or ask in-store for detailed information.

Sodium Levels in Subway Breads 

Breads, by nature, can be high in sodium, especially when combined with certain toppings and sauces. For a heart-healthy choice, consider opting for less sodium-rich bread and avoid additional salt or high-sodium sauces.

The Importance of Freshness

The role of freshness in the health and taste of Subway breads.

Freshly Baked Daily 

One reason Subway breads stand out in the fast-food world is their commitment to baking fresh daily. Freshly baked bread not only tastes better but also ensures fewer preservatives and additives.

Shelf Life and Nutrient Retention 

Breads lose their nutrient quality over time. Choosing freshly baked bread ensures that you’re getting the most nutritional value from your sandwich.

Frequently Asked Questions

How does Subway’s multigrain bread compare nutritionally?

Subway’s multigrain bread offers a mix of grains, which can provide more fiber and nutrients than plain white bread but less than whole wheat. 

Are Subway breads vegan-friendly? 

Some Subway bread options might be vegan, but always check ingredients and potential cross-contact with non-vegan items.

Is there a multiseed bread option at Subway? 

Subway’s 9-grain wheat bread contains multiple seeds, adding texture and nutrition.