Which is the Healthiest Bread at Subway?

May 3, 2018   19 Comments

Which is the healthiest bread at Subway? You would think the answer to that question would be easy.

Which is the Healthiest Bread at Subway?

Unfortunately, like many fast food options such as the Grilled Chicken Sandwich at McDonalds, the answer isn’t so clear.

The healthiest sandwich does happen to be an easy call. The Subway Veggie Delight with its piles of lettuce, tomatoes, and onions is always a great choice. You don’t have to worry about anything but not drowning it in mayo.

Many of us are looking for whole grain, low calorie, and low sugar options for our sandwich bread. Obviously, the most problematic ingredient for the Subway Veggie Delight is the bread.

I initially thought that the best idea would be a wrap like the sandwich below.

When I think of wraps, I think of a thinner bread option that is low on carbs. Not at Subway! The tomato basil wrap has:

300 calories, 8 g fat, 3.5 g saturated fat, 49 g carbohydrates, 1 g sugar, 8 g protein, 0 g fiber, 730 mg sodium, 9 Freestyle SmartPts

That is just the bread, people! What happens when you start adding stuff to it? Sheesh. Do not order the wrap.

The other two choices are the 9-Grain Wheat or 9-grain Honey Oat and the Flatbread. The 9-Grain Wheat is NOT WHOLE GRAIN as it is made with white and wheat flour. Do not be tricked!

This bread is really a disappointment on so many levels. First, the texture is like Styrofoam. Have you ever eaten Styrofoam? No? Good for you! Secondly, there is five grams of added sugar which is simply not necessary for Styrofoam.

Here are the nutrition facts:

210 calories, 3 g fat, 0.5 g saturated fat, 40.0 g carbohydrates, 5 g sugar, 8 g protein, 4.0 g fiber, 270 mg sodium, 6 Freestyle SmartPts

The 9-Grain Honey Oat has one more gram of sugar per serving. The good news here is that there is fiber and less sodium than the other options. Also, it does include 9 grains – but I am not sure how much of them.

I would definitely ask to have the sandwich maker core the sandwich out before she puts the vegetables on. This sandwich turns out to be a lot of bread and it isn’t necessary. It is sad to waste food but what are you going to do? It tastes better with less bread and it will have fewer calories.

Finally, there is the flat bread. I hear there is a multigrain flatbread but I was unable to find it.

The texture is like eating a soft rubber and is not any better than Styrofoam. ☹ Here is the nutrition information:

230 calories, 1.5 g fat, 1 g saturated fat, 39 g carbohydrates, 2 g sugar, 7 g protein, 1 g fiber, 340 mg sodium, 7 Freestyle SmartPts

The flatbread has less sugar and less fiber than the 9-Grain bread. I think that because it is not made with any whole grain – I would say that the 9-Grain is healthier even though it has more sugar. It is a tough call and I wouldn’t worry about it too much.

You are still doing far better than the wrap if you go with the Flatbread.

Which bread do you order at Subway? Why do you choose it?

Other posts you might like:

SUBWAY Veggie Delight: FAST But Fresh and Healthy?

SUBWAY Veggie Delight is the poster sandwich for a healthy fast food choice. The ingredients include whole wheat bread and a ton of veggies.

Is the Grilled Chicken at McDonald’s Healthy?

Is the Grilled Chicken at McDonald’s Healthy?

have looked at a bunch of food at McDonald’s and today I will determine if the grilled chicken sandwich at McDonald’s is healthy.....

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Wow! Thanks for the information regarding the bread. I knew the rolls themselves weren't great but I had no clue the wrap was so bad. I stopped going to subway years ago because their vegan options were so limited and just bad. My worst sandwich nightmare is anyone thinking that a meager salad on bread is a suitable vegan option. If I really want a sub, I'll go to one of our local sub shops and build a much better sub than Subway. (Yeah, I'll eat the white sub roll but I think if it all as an occasional treat) Oh, and to be fair I didn't like Subway in my pre vegan days either. Thanks again!

I haven't had Subway in years. When I did order a sandwich, I always called it a "Bread sandwich" as the filling amounts were so meager. I no longer eat deli meats so I'm not tempted.

Hey Lisa ... Did you know you can get a Subway with NO BREAD? They put your requested ingredients in a bowl and chop it and then I like a little vinegar and oil with a sprinkle of oregano on it and you’re good to go! This is the answer for gluten free too. 😋

Mary K.

@Mary - WHAT? No, I did not know that. How do they serve it? They must have little containers because wrapping it in paper would be gross. How about that!

Thank you for sharing. I hope I am not the only one who didn't know that :)

I always order a chopped salad. You choose your veggies. I don’t add cheese and usually select roasted chicken or turkey breast. And I ask for the subway sauce on the side. It is a great option that I found years ago. I can’t remember the last time I actually had a sandwich there.

I always get the flatbread. They give half of one sheet so it’s 20 grams of carbs. Low-fat mayonnaise, no cheese, veggies and roast beef with no added salt. Never get chicken as their chicken is up to 40% soy! Unhealthy and all those dangerous soy chemicals. I eat at Subway about three-or-four times a year when at Walmart. Their salads I avoid as the oil used with vinegar has genetically-modified ingredients. Tocopherols aren’t your friends.

I liked the chopped salad they had and stay away from all the breads. we very seldom go there because would be tempted to eat the ones with lunch meat. Not good for you.

I always get the chopped salad -- way more veggies and no bread!

Subway chopped salads are really pretty good. I order double meat, and add everything except for jalapenos and black olives (not a fan), and I omit cheese. Including the fat-free honey mustard dressing, I'm still looking at less than 300 calories for a HUGE salad in most cases. Sometimes I even eat it without dressing -- the vinegar from the pickles adds enough flavor.

Interesting that the WW database of Subway sandwiches puts the lowest points on the 9-grain wheat bread. At 6pts, a 6” Subway turkey or chicken sandwich on 9-grain wheat has the same pts as their chopped salad.


I always order my sandwhich in a bowl as a salad. Have done this for years. However, whenever I DO get a taste for their sandwhiches, I have the 9 Grain and have them hollow/gouge out the bread (top and bottom parts) which is a conciderable amount less but still very filling, I do this for my kiddos too when I get the a sammy from Subway. They do this at ALL shops if they are asked to do so.

Wow! That's a lot of carbs for a wrap, I agree. Better to stay with the bread I guess.

Wow I did not know that they would make it into a salad either. I haven't been there in years, but now at least I can get a veggie salad if I'm stuck.

Thank you Lisa for clearing this up for me. I go there probably more than I should but I like it and it is convenient. I always get the veggie but have gone back and forth between the wheat and honey oat. I finally decided that the wheat must be better for you since the honey oat tastes better. Good to know that I can go back to the honey oat!

I have tried the flat breads but do not like them at least the plain one that they have had for a while.

Wow, I can believe how many calories are in their wraps! I just had one about an hour ago but never again. The wrap had more calories than the rotisserie chicken....I had no idea, thanks for the heads up.

The 9 grain honey oat is healthiest! Runner up is the Italian herbs and cheese. :)

I’m in love with the subway chicken teriyaki sandwich. I get the 6” on wheat bread with lots of veggies and the onion dressing. Any ball park ideas on how many wW green points that is and any idea how many WW green point it would be as a salad?

Based on what do you say that the 9-grain wheat is not whole grain?

I can't find any other source for that.

Thanks for giving me a heads up on the caloric intake of the breads offered at subway and the nutritional value.

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