What is The Best Bread at Subway for Nutrition and Flavour?

Best bread at Subway
Published on
12 September 2021
Gareth Busby
Gareth Busby

The Subway sandwich chain is one of the biggest fast-food brands around the world. Besides their great selection of meat, they also have a wide array of bread that you can choose from. And it’s not just a typical bread!

Most of them are so good that they can be eaten alone without anything. But of course, why would you do that if you could customize it, right? Continue reading on to learn what’s the best bread at Subway that you can get!

What is the best bread at Subway?

Subway offers a lot of great types of bread, so it’s really hard to choose which one is the best. Of course, the best bread will always depend on your preferences. But to give you my take on it, here’s how I will rank my top 8:

1- Italian Herb and Cheese

The Italian Herb and Cheese is definitely my top pick when it comes to Subway’s best bread. It’s a very flavorful and delicious bread that gets the job done anytime I go to Subway.

Since Subway has a lot of Italian-inspired ingredients, the herb and cheese bread is a great fit for almost all of them. A 6-inch sub will cost you about 200 calories with 2 grams of sugar, 4 grams of fat, and 9 grams of protein.

2- 9-Grain Honey Oat

The 9-Grain Honey Oat is also one of my personal favourites. It’s a healthy choice, yet it has a strong, sweet flavour and great texture. I personally like that it contains a lot of grains and seeds that you can feel in every bite. The addition of the sweetness of honey enhances the flavour of the sandwich as well.

This bread is also great if you’re trying to make your sub more healthy. A 6-inch sub has around 190 calories with 6 grams of sugar, 2 grams of fat, and 8 grams of protein.

3- Jalapeño Cheese

If you have a thing for some heat, the Jalapeño Cheese bread is the best choice for you. It’s similar to the Italian herbs and cheese, but with dried jalapeños slices. Added with some sharp cheddar cheese, this bread is a really good choice if you’re craving something some “zing”. A 6-inch sub contains roughly 220 calories with 3 grams of sugar, 5 grams of fat, and 9 grams of protein.

4- Flatbread

Subway’s Flatbread is the way to go if you’re looking for something more unique. It’s not as soft as the Italian White Bread, but it has a thicker crust and a lot of flavours. It also has a texture that’s similar to naan bread.

Selecting this bread with some bacon and egg with deli brown mustard is a great heavy breakfast! A 6-inch sub has around 230 calories with 2 grams of sugar, 4 grams of fat, and 8 grams of protein.

5- Italian White Bread

The Italian White Bread is for those who prefer their bread to be nice and simple. This bread doesn’t have anything special added to it, but it’s soft and still delicious. This is great if you want the meat or sauce to be the highlight of your sandwich.

I usually get this if I want some rotisserie-style chicken or roast beef sandwich. A 6-inch sub stacks up with just 160 calories, 2 grams of sugar, 1.5 grams of fat, and 7 grams of protein.

6- Parmesan Oregano

Parmesan Oregano is another great Italian bread that is full of flavour. It’s moist, chewy, and has the strong taste of herbs and parmesan cheese layered on top. If you don’t want that many toppings on your sandwich and you like the bread to be the star of the show, the Parmesan Oregano is for you.

A 6-inch sub will have around 190 calories with 3 grams of sugar, 3 grams of fat, and 7 grams of protein.

7- Roasted Garlic

If you prefer your bread to be a bit toasted and with a hint of garlic flavour, the Roasted Garlic Bread is for you. This bread is also an Italian bread that’s baked with dehydrated vegetables like garlic, onion, and green peppers. It also has a nice crunchy exterior that complements garlic or sweet onion sauce.

A 6-inch sub has about 210 calories with 4 grams of sugar, 2.5 grams of fat, and 7 grams of protein.

8- 9-Grain Hearty Wheat Bread

Subway’s 9-grain wheat is a healthier version of Italian bread. It has a darker colour, it’s more firm, and not as soft to the palate. This bread is a great choice if you’re watching your calories and carbs. But even if this is a healthy bread, it still has some taste of slight sweetness due to the wheat.

A 6-inch sub contains around 180 calories with 5 grams of sugar, 2 grams of fat, and 8 grams of protein.

What is the best Subway sandwich?

It’s really hard to say which is the best, and my preference might differ for everybody. But the Turkey Breast Sandwich is probably on top of my list. The lean turkey in between a Jalapeño Cheese bread is full of flavour, but it’s not overwhelming. I also sometimes combine it with a buffalo sauce for more heat.

Source: https://www.subway.com/en-US/MenuNutrition/Nutrition/NutritionGrid\

Frequently asked questions about subway bread

What is the healthiest subway bread?
Subway offers a wide variety of bread, but the 9-Grain Wheat Bread and 9-Grain Honey Oat are the healthiest. These two have fewer calories compared to other types like Jalapeño Cheese and Flatbread. But importantly, what makes these two the healthiest is their relatively lower amount of sodium compared to the other loaves of bread available.
What does BMT stand for at Subway?
One of the most popular Subway sandwiches is their BMT. It stands for Biggest, Meatiest, and Tastiest. It consists of sliced Genoa salami, spicy pepperoni, and black forest ham. You can also add vegetables and condiments to the bread of your choice.

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