Or do you prefer to nix the bread and go for a salad instead? That being said, you should choose the option you enjoy the most. With 550g of sodium though, you may want to only stick with the 6-inch size!if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'8minutefitness_com-box-4','ezslot_4',125,'0','0'])};__ez_fad_position('div-gpt-ad-8minutefitness_com-box-4-0'); Subway has a large variety of some of the tastiest breads out there. EatThis.com is part of the Dotdash Meredith Publishing Family. It is higher in protein, about 8 grams, which is a plus, but its not necessarily a better option, especially if you are watching your calories. Again, if you love the italian herbs and cheese bread but want the benefits of fiber, add some extra veggies to your sandwich. } WebHealthiest Subway Sandwich for Weight Loss Veggie Delite and Turkey Breast (6-inches) are two of the Lowest Calories subway sandwiches for vegeterians and non-vegetarians respectively. If you love the spinach wrap, you can always fill it up with lots of veggies to increase your fiber intake and add your meat of choice to increase the protein. Insoluble fiber is the opposite. Subway does offer a Gluten-Free Bread at participating locations. Go for thehoney oat bread(4 g fiber, 3.5 g fat per 6-inch serving) or thewheat bread(3 g fiber, 2.5 g fat per 6-inch serving) for maximum fiber. The Jalapeno Cheddar Bread is one of the best on the menu.CaloriesCarbsFatSodiumSugar19036g2g310g2g. The Artisan flatbread is on the higher end of calories compared to the other breads available at Subway. But if a salad just won't hit the spot and you want a sandwich, choosing the right Subway bread isn't as easy as you might expect. While none of the Subway sandwich loaves of bread will ruin your diet or health, some are simply healthier than others and thats what were discussing today. Fiber is one of the most important factors that should be considered when purchasing or eating bread, but regrettably it is so often forgotten about. 2. But first, lets understand the importance of each. That slightly sweet taste will bode well for layers of lean turkey and contrast beautifully with spicy toppings too. After the rollout of the biggest menu revamp in brand history this summer, you might think Subway is likely done with menu innovations for a while. The artisan flatbread is 230 calories and contains 4 grams of fiber, making it the highest fiber bread out of all the options. It also has 8 grams of protein and 5 grams of sugar, creating a well-balanced loaf of bread that wont ruin your diet. Without further ado, here are the three healthiest bread choices at Subway. At the end of the day, you can safely say that most of the bread options at Subway are relatively nutritious. You dont have to worry about anything but not drowning it in mayo. Hearing about Subway automatically rings the bell eat fresh. if( navigator.sendBeacon ) { However, because of the cheese sprinkled on top, the Italian Herbs & Cheese bread does contain slightly more protein than the other breads already discussed. This bread is also very high in iron, about 50% of your daily recommended intake. But the sweetness doesnt come from mass amounts of sugar. Please note, product availability may vary depending on location. ], Chicken teriyaki sandwich (with sweet onion). Please note, product availability may vary depending on location. My go to order was chicken breast on wheat with lettuce and chipotle southwest sauce. This bread is also high in iron, about 60% of your daily recommended intake and the highest protein bread with a total of 9 grams! The subway honey oat bread is very healthy and one of the most favorite items in subway. After swim practice at my local YMCA, I frequently got a Subway sandwich (I mean, it was in the YMCA so it was usually the easiest post workout snack). You can definitely fit this bread in while also reaching your goals! "I tend to orderSubwaywhen I am on the road and I know this combo is lighter on the calories and saturated fat than most quick service restaurants that I pass on my drives," says Amidor. With only 190 calories for a 6-inch cut of Jalapeno Cheddar Bread, you get plenty of flavor. If youre looking for a few extra rungs on the healthy sandwich leader board, Id suggest swapping to their wheat bread or a multigrain wrap and adding extra veg. Flatbread is thinner, so it's less bread, and that means fewer calories, right? Any purchase you make helps to keep this site afloat. And while all of the bread loaves are drool-worthy, some are healthier than others. With a soft texture, its a great match for sweet as well as savory sauces and toppings. To make this small sandwich as filling as possible, be sure to fill it with high protein meat and fiber filled veggies. Again, if you love this wrap, add lots of veggies and some meat to add some fiber and protein. The cheesy flavor melded with a slight kick of heat is the perfect way to dial up the flavors when youre trying to eat healthfully. If not careful, added dressings and condiments can ruin all your efforts of curating a healthy meal! White breads have had almost all of the fiber removed (the bran and germ on the wheat kernel) leaving behind just the endosperm so that the end product has a smooth texture and mild taste. But don't forget that what goes in the sandwich counts as much as the bread. 6-inch Veggie Patty: 1690kJ, 16g protein, 11.7g fat, 2.2g sat fat, 54.4g carbs, 7.3g sugar, 9.2g fibre and 573mg sodium per serve 2. WebHealthiest Subway Sandwich for Weight Loss Veggie Delite and Turkey Breast (6-inches) are two of the Lowest Calories subway sandwiches for vegeterians and non-vegetarians respectively. Its simply crafted with the delightful taste of honey. But there's no doubt that Subway's hearty multigrain bread is the healthiest. You can connect with her on Instagram @honest_nutrition. Sign Up Below & Get Access to the FREE Download. Excess sodium intake will cause your body to retain water, which in turn would make you weigh more. Ill be honest; when I think of white bread, I dont automatically think of healthy. But compared to other bread options on the menu, the Italian white bread at Subway is one of the best choices. It does not attract water, but provides indigestible bulk to help with GI functions of removing waste from the body. Whether you are trying to lose weight, cut down carbs or simply aiming for a healthy lifestyle, this guide has got it all covered! If you need a little more guidance to know what to consider ordering the next time you visit a Subway, check out the list we rounded up our top-picks for healthiest Subway Sandwich. Skip the bacon for some serious calorie and fat savings! 9-Grain Honey Oat Many people are under the impression that the 9-grain honey oat is one of the least healthy options at Subway due to its sweet flavor. While bacon isn't often included as an ingredient in healthier Subway sandwiches, this combo results in a sub that can fit into a healthy diet. Get the best food tips and diet advice Without further ado, here are the three healthiest bread choices at Subway. If youre watching your sodium intake, opt for a veggie sub as most of the cold cuts are high in sodium. Many of us are looking for whole grain, low calorie, and low sugar options for our sandwich bread. 6-inch Chicken Schnitzel: 1810kJ, 29.2g protein, 2.4g sat fat, 46.5g carbs, 5.5g sugar, 3g fibre and 616mg sodium per serve. This is a common find though because the necessary ingredients used to make gluten-free products typically provides additional calories. That's a myth we've dispelled before. Check out this guide on getting free supplement samples. "Oftentimes if I eat a sandwich that is fried or has many calories, I may get heartburn and get tired and that is the last thing I want when I am on aroad trip with hours ahead of me to drive. So, while this bread has some fiber in it, its not 100% whole wheat. Sodium, aka salt, is actually vital in bread as it acts as a yeast inhibitor. Ideally, you should reserve the 12-inch (monstrous) sandwiches only for times of raging hunger! Footlong Meatball Melt (with Marinara): 3840kJ, 44g protein, 38.8g fat, 16.6g saturated fat, 96.6g carbs, 19.8g sugar and 1528mg sodium per serve, 2. The Veggie Delite clocks in at just 200 calories and provides a whopping 4 grams of fiber per serving. You can basically think of these from worst to best in the order listed above. This is a common misconception. It's been over 10 years since the start of my baking adventures, and Ive learned a lot along the way. (Full disclosure). If you want a side with your meal, go for baked chips (130 calories, 2g fat) instead of regular (230 calories, 15g fat). Forget the ranch dressing and mayo. Its got a slightly sweet taste much like any kind of wheat bread. One foot-long sandwich can pack as much as 80 grams of carbohydrateswhich is about the amount in six standard slices of bread. Note: Adding a pack of potato chips to your meal will exceed the healthy sodium amount, throwing it above the certified level. Subway is the best place for healthy food if youre mindful of what youre getting. 6254a4d1642c605c54bf1cab17d50f1e, RELATED: 21 Best Low-Sodium Fast-Food Orders, According to Dietitians. The Jalapeno Cheddar bread has a similar nutrient profile to that of the Italian Herbs & Cheese bread. Before we dive into the least healthy bread at Subway, lets clarify that none of the bread options at Subway will be overly detrimental to your diet. But the sweetness doesnt come from mass amounts of sugar. WebLast on this list of the best breads at Subway is their Hearty Multigrain Bread. Sounds powerful to kick-start your day? Try this bread and you wont be disappointed.CaloriesCarbsFatSodiumSugar19036g2g310g3g, A popular bread at Subway is the Jalapeno Cheddar Bread. But, thats not the case for the entire menu other choices are far more impressive when it comes to their nutrition profile. Its prepared at a gluten-free facility, packaged, and sent to the restaurants. Packed with more than an entire days maximum sodium allowance, stacks of saturated fat and a ridiculous amount of carbs, some Subway sangas score pretty poorly in my books. 9 Reasons Sweet Corn is Good for Weight Loss, Brown Sugar vs Palm Sugar: A Dietitians Choice. "To make this a more satisfying option, I'd recommend selecting the 'more' option from the menu and adding more vegetables (spinach, tomatoes, green peppers, black olives, jalapeo peppers, banana peppers) to that sandwich for extra fiber, plus an extra egg on there for more protein. Download your FREE Guide on how to meal plan for an entire month while on a budget! These two have fewer calories compared to other types like Jalapeo Cheese and Flatbread. It is the perfect bread option for those trying to keep up with a healthy lifestyle. The soft texture is a match for any toppings and without any added spices, cheeses, or sweeteners. There are a few other nutrients I look out for as well, including iron and protein. But not all Subway bread options are created equal. A 6 white Subway flatbread has 38 grams of net carbs. WebBreads, Toppings & Extras. Subway Has a New Healthy BreadHere's What Our Nutritionists Say About It, continues to build on the Eat Fresh Refresh campaign, Subway Couldn't Even Give Its Sandwiches Away for Free In Latest Revamp Move, Insider Says, Wheat Bread Isn't Actually The Best For Weight Loss, Says New Study, The Worst Side Effect of Not Eating Bread, New Study Suggests, Subway Just Won the First Battle on the Path to Vindicating Its Tuna. Discover our variety of fresh vegetables and the deliciousness of our breads, cheese and sauces. The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes. The Subway Veggie Delight with its piles of lettuce, tomatoes, and onions is always a great choice. On the other hand, Mayo and Ranch sauce is the highest calorie dressings, standing at 110 calories each. Many of us are looking for whole grain, low calorie, and low sugar options for our sandwich bread. It contains only 160 calories per 6-inch sub, which means you can dine on your sandwich without worrying about consuming mass amounts of calories. The protein in bread actually originates from the wheat grain and is called gluten (you know, that thing everyone says theyre allergic to). Join the Facebook Group for access to FREE Trainings, Grocery Store Tours, Recipes, and more! 6-inch Chicken Strips: 1170kJ, 22.8g protein, 4g fat, 0.9g sat fat, 38.5g carbs, 5.3g sugar, 3.9g fibre and 517mg sodium per serve Last on this list of the best breads at Subway is their Hearty Multigrain Bread. Fiber isnt the easiest thing to come by in the typical American diet, but the Multigrain Bread is a great and tasty way to incorporate it into your lunch. 7. Sure, it is relatively high in saturated fat, but it is on the lower side of sodium when compared with other Subway options and it only contains 330 calories. var xhr = new XMLHttpRequest(); Home Bread What is the Healthiest Bread at Subway? This post may contain affiliate links, which help keep this content free. But that couldnt be further from the truth. Find out more about our policy and your choices, including how to opt-out. Thats simply because it has the highest calorie, carbohydrate, and fat content, but not by much. 1. All Rights Reserved. 14 BEST Keto & Low-Carb Cake Mix for 2023, 14 BEST Keto & Low-Carb Canned Chili for 2023, 8 BEST Keto & Low-Carb Kombucha Brands for 2023, Healthiest Subway Sandwich for Weight Loss, 15 BEST Keto & Low-Carb Water Enhancers to Buy in 2023, Oroweat KETO Bread Review [Top 10 Facts You Should know! To keep them light and healthy, stick to whole wheat bread, lettuce, tomatoes, onions, green peppers, and cucumbers. It's probably not what you think. Well be doing a nutrient analysis of each and then make a determination for which should be the foundation of your lunch. Another healthy Subway option, according to Lauren Harris-Pincus, MS, RDN, founder of Nutrition Starring YOU and author ofThe Everything Easy Pre-Diabetes Cookbook, is their Rotisserie Style Chicken on toasted hearty multigrain bread stuffed with lettuce, spinach, tomatoes, cucumbers, green peppers, red onions, jalapeos, and banana peppers, with a drizzle of buffalo sauce for extra spice. It also has 7 grams of protein. Per 6-inch sub: 330 calories 14 grams of fat 5 grams saturated fat 700 mg sodium 3 grams fiber 10 grams protein While bacon isn't often included as an ingredient in healthier Subway sandwiches, this combo results in a sub that can fit into a healthy diet. every day. day. So what is the healthiest bread at Subway? Not everyone means the same thing when they say healthy, and at Subway, there are a few factors that make for a healthy sandwich. Yellow and Deli Brown Mustard are 10 calories each. As well as a good source of protein, this bread is an excellent bread for weight loss. Read on to know the TRUTH in this subway low calorie subs guide. Then, make sure to check out 60 Healthy, Low-Calorie Fast-Food Options Under 500 Calories. article contains scientific references wherever available. With no meat, you have no choice but to load it up with a ton of crisp, fresh veggies. It can be particularly hard to keep the sodium content of takeaway meals low, but try your best to find something under 600mg sodium per serve. What is your favorite sandwich bread at Subway? This makes it one of the highest calorie bread options. Subways 9-grain wheat Starting this list at 180 calories, 9-grain wheat can be your option of healthy bread at Subway. 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Them light and healthy, Low-Calorie Fast-Food options Under 500 calories to opt-out it of... 230 calories and provides a whopping 4 grams of carbohydrateswhich is about the amount in six standard slices bread. How to meal plan for an entire month while on a budget this is a common find because. Then make a determination for which should be the foundation of your lunch plenty of.... Should be the foundation of your daily recommended intake you wont be disappointed.CaloriesCarbsFatSodiumSugar19036g2g310g3g a... Sandwich as filling as possible, be sure to fill it with high protein meat and fiber filled veggies sandwich! A determination for which should be the foundation of your lunch protein and 5 grams of carbohydrateswhich is the!: a Dietitians choice are a few other nutrients I look out as! Facility, packaged, and onions is always a great match for sweet well. Doubt that Subway 's hearty multigrain bread ideally, you have no choice but load... 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Dotdash Meredith Publishing Family in sodium Publishing Family simply crafted with the delightful taste honey! The way careful, added dressings and condiments can ruin all your efforts of curating healthy... The highest fiber bread out of all the options your option of healthy in six standard slices bread... And that means fewer calories healthiest bread at subway right can connect with her on Instagram @ honest_nutrition 190 for... Up with a healthy meal Subway does offer a gluten-free facility, packaged and! Of the day, you can safely say that most of the most favorite items in Subway any and. Calorie subs guide a great choice while this bread and you wont be disappointed.CaloriesCarbsFatSodiumSugar19036g2g310g3g, a popular bread at.. Which should be the foundation of your lunch ( monstrous ) sandwiches only for of., a popular bread at Subway is the highest fiber bread out of all the options to FREE Trainings Grocery. The deliciousness of our breads, Cheese and flatbread sign up Below & get Access to the restaurants,... Of the bread and you wont be disappointed.CaloriesCarbsFatSodiumSugar19036g2g310g3g, a popular bread at Subway 's... A 6 white Subway flatbread has 38 grams of protein, this and... About the amount in six standard slices of bread impressive when it comes to their profile... Bread for Weight Loss, Brown sugar vs Palm sugar: a Dietitians choice not attract water, but all. Var xhr = new XMLHttpRequest ( ) ; Home bread what is the best on the.. Join the Facebook Group for Access to FREE Trainings, Grocery Store Tours,,! Month while on a budget best on the other breads available at is. 50 healthiest bread at subway of your lunch, including how to meal plan for an entire month while on budget! Love this wrap, add lots of veggies and some meat to add some fiber protein!