Top 5 Healthiest Subway Breads You Should Try

Eating a Subway sandwich can be a heavenly experience with extra cheese, sauces, toppings, and your favorite bread. All this is acceptable when eating moderately, but it can be challenging when you are on a diet, especially when trying to lower carbohydrates.

To avoid this, people shift from sandwiches to protein bowls or salads, opting for a healthier alternative that reduces excess carbohydrates.

But what about sandwich lovers who want to eat sandwiches but also want to maintain a diet that contains fewer carbs? Let’s discuss the solution here. I have made a list of the top five healthiest subway breads and top 2 are based on expert’s recommendations.

Quick Comparison table

1. 9 Grain Wheat Bread

Nutritional value per 71-gram servings:

Nutrition coach Joy Grout also the owner of Personalized Fitness for You also suggests this bread as of the healthiest from the menu, she stated:

Using Subway’s current nutrition PDF, my “healthiest bread” picks are the breads that give you the most fiber per calorie and the least sodium burden for the sandwich: 9-Grain Wheat first, then Hearty Multigrain (when available at that location). If you’re watching sodium or dealing with swelling/BP concerns, I steer away from the flashier flavored breads and pick the plainer whole-grain option as the default.

A quick client-style rule I use: choose the bread that helps you build a steadier plate then make the sandwich “GI-friendly” by adding lean protein + fiber-rich veggies. Example: 6″ 9-Grain Wheat with turkey/rotisserie chicken plus a pile of non-starchy veggies; skip the “sweet” sauces and go mustard/vinegar to keep the meal from turning into an afternoon crash.

If you’re gluten-free, Subway’s bread options won’t fit, so I treat it as a salad/protein bowl decision instead of forcing a “least bad” bread. That approach works well for my clients who need joint-friendly inflammation control or are focusing on bone/brain health habits where consistency beats perfection.

AFPA Nutrition & Wellness Consultant and the owner of VP Fitness Joseph Depena also ranks this bread as the healthiest:

the 9-Grain Wheat bread is a solid option because it offers complex carbohydrates that contribute to sustained energy, crucial for both daily productivity and effective training sessions. This aligns with our focus on proper fueling for optimal performance and preventing fatigue.

2. Hearty Multigrain Bread

Nutritional value per 71-gram servings:

A good option for protein and fiber, as it has 9 grams of protein and 3 grams of fiber, not enough, but comparatively higher than other bread.

This is the second choice by Joy Grout, and the owner of Fitness CF Pleasant Lewis also suggests this bread for muscle recovery, he said:

The Hearty Multigrain is the standout bread option because it provides the complex carbohydrates necessary to power through a high-intensity session and support muscle recovery. These nutrients ensure you have sustained energy for your workout rather than a quick spike and crash.

I advise my members to treat their lunch like a “pre-workout” by pairing this bread with lean protein to optimize protein synthesis and satiety. Choosing this fiber-rich option helps you stay consistent with your fitness goals even when you are balancing a busy schedule.

3. Artisan Italian Bread

On its 71-gram servings it has:

This bread is also a good option for a mid-calorie sandwich.

4. Artisan Flatbread

In its 78-gram servings, it has:

Again, a good option for a low-calorie Subway sandwich.

5. Italian Herbs & Cheese Bread

Nutritional value per 82-gram servings:

It is one of the least healthy in the list but a good option only for protein, as it has 10 grams of protein higher than all the other breads.

What Bread do I eat at Subway?

I had every one of these single breads in my sandwiches, and they had not disappointed me (till now). I am not someone who measures every nutrient (except protein) or calories (except Subway meals) for my meal, so I usually prefer the Hearty Multigrain Bread for my sandwiches, which has 9 grams of protein.

I think you got it, why I usually prefer this bread? Yes, because of the protein. As coming from an Indian origin and as a vegetarian, I was always protein-deficient, as Indian diets mostly have carbs, like a lot of carbs.

Does Subway have gluten-free breads?

This is the question many people have in their minds: whether Subway has any gluten-free bread options? The answer is yes, they have gluten-free breads that are prepared in a gluten-free environment, but the problem is about cross-contamination.

They may have gluten-free breads, but they do not guarantee about this as they use the same or shared equipment to prepare your order that has contact with gluten items, so there are chances of cross-contamination. You can check out this guide by Bex to clarify all your queries.