The bread is the foundation of your sub, and choosing the right one can save you up to 110 calories per 6-inch serving. Here’s how they stack up.
1. Flatbread (140 calories / 6-inch)
The clear winner for calorie counters, Flatbread has the fewest calories of any standard Subway bread. It’s a dense, pita-like option that works well with lean proteins and plenty of veggies. While it has a bit more sodium than some other options, it has zero added sugar. It’s the perfect base for a light, veggie-packed sub.
2. Artisan Italian White (200 calories / 6-inch)
This is your classic, no-frills white bread. It’s surprisingly low in calories and, importantly, low in sodium compared to other options. If you’re looking for a familiar, light-tasting bread that doesn’t pack a caloric punch, Artisan Italian is a fantastic choice.
3. Hearty Multigrain (200 calories / 6-inch)
Tied for second place on calories, Hearty Multigrain is the nutrition superstar of the bunch. It has the highest fiber and protein content of any Subway bread, with 3g of fiber and 9g of protein per serving. This makes it incredibly filling. While it has slightly more sugar than other options, its nutritional benefits make it a top-tier choice for a healthy, satisfying meal.
4. 9-Grain Wheat (210 calories / 6-inch)
A close contender, 9-Grain Wheat is another whole-grain option that is Subway’s Heart Check Certified bread. It has a soft texture and a mild, slightly sweet wheat flavor. It provides a good source of fiber and is a reliable choice for any sandwich combination.
5. Hearty Italian (210 calories / 6-inch)
If you prefer a denser, chewier white bread, Hearty Italian is a good option. It’s structurally more substantial than the Artisan Italian, making it an excellent choice for holding heavier fillings like steak or meatballs without getting soggy.
6. 9-Grain Honey Oat (230 calories / 6-inch)
This bread offers the benefits of whole grains with a pleasant sweetness from honey and oat topping. It’s a great option if you’re looking for a little more flavor variety and pairs particularly well with sweeter proteins like teriyaki chicken.
7. Parmesan Oregano (220 calories / 6-inch)
This option adds a subtle herby, cheesy flavor to the crust of a standard white roll. It’s a nice middle-ground choice for those who want a bit of flavor without the high calorie count of the cheese-topped breads.
8. Italian Herbs & Cheese (240–250 calories / 6-inch)
This is Subway’s most popular bread, and for good reason—it’s packed with flavor. However, it is one of the highest-calorie standard options due to its cheese topping. It adds 60-110 more calories than Flatbread, so it’s best to choose this one only occasionally.
9. Monterey Cheddar (240–250 calories / 6-inch)
Similar to Italian Herbs & Cheese, this white bread comes topped with a cheddar crust. It adds a significant amount of calories and fat, making it a less ideal choice for a low-calorie meal.
🥫 Best Low-Calorie Subway Sauces, Ranked
Sauces are where calories can quickly sneak up on you. A seemingly harmless dollop can add over 100 calories to your sub! Here are the best and worst options for keeping your meal light.
1. Yellow Mustard (5 calories / serving)
The undisputed champion of low-calorie condiments at Subway. It adds a tangy kick for almost zero calories, making it your go-to for a flavorful, guilt-free sub.
2. Sweet Onion Sauce (35–40 calories / serving)
This is a fantastic sweet and tangy choice that packs a lot of flavor for very few calories. It’s a great way to add moisture and taste without derailing your meal.
3. Honey Mustard (30–35 calories / serving)
Another excellent low-calorie option, Honey Mustard offers a perfect balance of sweet and tangy flavors. It’s a great alternative to mayonnaise-based sauces.
4. Red Wine Vinegar (0 calories / serving)
A simple and classic choice that adds a burst of acidity to brighten up your sub for zero calories.
5. Hot Pepper Relish (0 calories / serving)
If you like a little heat, this is a fantastic choice. It adds spicy, vinegary flavor without adding any calories.
6. Oil & Vinegar (Approx. 40–50 calories / serving)
While a classic dressing, oil is calorie-dense. A single serving of oil can add around 40-50 calories. It’s a better choice than creamy sauces, but be mindful of the portion.
7. Chipotle Southwest (Approx. 100 calories / serving)
This popular sauce is a calorie trap. Its creamy, smoky flavor comes at the cost of around 100 calories per serving. It can turn a light sub into a much heavier meal.
8. Ranch (Approx. 100 calories / serving)
Like Chipotle Southwest, Ranch is a creamy sauce that packs a caloric punch. It’s best to avoid this one if you’re counting calories.
9. Mayonnaise (Approx. 100 calories / serving)
Regular mayonnaise is one of the most calorie-dense options at Subway. It’s primarily fat and adds a significant number of calories to your sub without offering much nutritional value.
Read also
Subway for Weight Loss: A Complete 7-Day Meal Plan Under 1500 Calories/Day