Subway Bread Calories & Nutrition

Curious to learn about Subway bread calories? Going on a diet doesn’t mean you have to stop eating out. The truth is, there are plenty of healthy options to choose from at Subway.

Bread is an important ingredient to any sandwich. It’s where calories and carbohydrates can really start to add up. In the table below, learn about the different types of Subway bread and their nutritional values.

Subway Bread Calories

Type	Calories	Fat	Carbs	Protein
6″ Artisan Flatbread	220	4g	40g	7g
6″ Artisan Italian Bread	160	2g	34g	7g
6″ Hearty Multigrain Bread	190	2g	36g	7g
6″ Italian Herbs & Cheese	200	4g	36g	9g
6″ Jalapeno Cheddar Bread	190	4g	34g	9g
6″ Hero Bread	100	5g	1g	12g
Gluten-Free Bread (as packaged)	340	12g	52g	6g
Spinach Wrap	290	8g	48g	8g
Tomato Basil Wrap	290	8g	49g	8g

Frequently Asked Questions

Is Subway Actually Healthy?

Ask any dietician or nutritionist about what is ‘healthy’ and you will get a range of different answers. Let’s look at how Subway sandwiches can be healthy based on your nutritional needs.

If you’re looking for a low fat sandwich, there’s always the Artisan Italian Bread, or Hearty Multigrain Bread. Both of these items only have 2g of fat per 6″ serving.

But if you follow a low sodium diet, Subway might not be the best place for you. Most of the menu items contain deli meat that are very high in sodium. At the end of the day, this is a sandwich restaurant.

What’s the Healthiest Bread at Subway?

The healthiest bread at Subway is the Hearty Multigrain Bread. It only has 190 calories for a 6″ serving. But there are many other benefits other than being low in calories.

If you didn’t already know, multigrain bread provides the body with fiber, which can be good for your digestive health. It also has a lower glycemic index than white bread.

Plus, this bread is also low in fat, sodium, sugar, and only contains 36g of carbs. And if you’re looking to add more fiber in your diet, you will get 3g per 6″ serving.

Which Subway Bread is Lowest in Calories?

The Subway Hero bread has the lowest amount of calories on the menu. This bread only contains 100 calories for a regular 6″ serving. You can save a lot of calories with this choice!

Hero Bread become available in 2021, at 1,600 Subway locations. Made by a food technology company, the manufacturing process leaves each serving with only one net carb.

This is truly unheard of when it comes to bread – which is normally very high in carbs. I haven’t had a chance to sample it yet, but most people agree that it tastes just like regular bread.

Which Subway Bread is Low Carb?

The winner here goes to the Hero Bread. There’s only 1g of net carbs per 6″ serving. This product has the same look, taste, and texture as traditional bread – which makes it the best low carb choice.

Just remember that even though this bread is low in carbs, how ‘healthy’ it is really depends on how your sandwich is made. Heavy sauces and dressings will only add more carbs.

If you’re looking for the fewest amount of carbs when it comes to toppings, olive oil and vinegar is the best option. BBQ sauce for example will increase carbs and sugar on this bread.

Conclusion: Subway Bread Calories

It’s easy to spot the lowest calories, or lowest carb bread at Subway (you should know by now that it’s the Hero Bread). But figuring out the healthiest option requires a little more explaining.

At the end of the day, it all depends on how you build your sandwich. Saying no to bacon and opting for lean cuts of meat (like chicken) is always the better option. This will provide your body with plenty of protein, without weighing you down.

And remember that toppings matter. Cheese, mayonnaise, BBQ sauce and other items can increase the amount of calories, fat, and carbohydrates. Keep these things in mind the next time you’re standing in line at Subway.