Its the calories that are consumed in excess that we dont want, these are the calories that get converted into fat. That's a myth we've dispelled before. The mini 9 grain wheat bread is 120 calories and contains 2 grams of fiber, making it a great option for those who are trying to lose weight. Its equal competition between the 9-Grain Wheat Bread and the Italian White Bread. Heart Check Certification is only awarded to a few 6-inch sandwiches, provided that they are made with 9-grain wheat bread, topped with lettuce, tomatoes, green peppers, onions, and cucumbers. This herbaceous wrap is perfect as a shell for your toppings at lunch. Taste It with Tia does not provide medical advice, diagnosis or treatment. ALSO READ: How to Lose Weight Without Cardio. "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. What is the healthiest bread option at Subway? The artisan flatbread is 230 calories and contains 4 grams of fiber, making it the highest fiber bread out of all the options. Italian Herbs & Cheese The final choice for a healthy, low-calorie bread at Subway is the 6-inch Italian Herbs & Cheese. This led me on a self-taught baking journey starting at the age of 13. Well be doing a nutrient analysis of each and then make a determination for which should be the foundation of your lunch. every day. That's 40 fewer calories than the flatbread or the Monterey Cheddar! WebLast on this list of the best breads at Subway is their Hearty Multigrain Bread. One foot-long sandwich can pack as much as 80 grams of carbohydrateswhich is about the amount in six standard slices of bread. Calories are not bad, calories are what provide us energy. If you are ordering a foot long sub, be sure to double all of these values. link to 10 Healthiest High-Protein Bowls at Subway. Further, these are some of the healthy subway toppings you can enjoy guilt-free: Mustard and vinegar are the lowest calorie condiments. 2023 Galvanized Media. WebThe Jalapeno Cheddar Bread is one of the best on the menu. On the other hand, Mayo and Ranch sauce is the highest calorie dressings, standing at 110 calories each. Whether you are trying to lose weight, cut down carbs or simply aiming for a healthy lifestyle, this guide has got it all covered! The Jalapeno Cheddar Bread is one of the best on the menu. advice every day. 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. The multigrain is the lowest calorie Subway flatbread having 220 calories, but it is location-specific. All these breads will go well with their plethora of meats, cheeses, veggies, sauces, and spices. 9 Reasons Sweet Corn is Good for Weight Loss, Brown Sugar vs Palm Sugar: A Dietitians Choice. Subway offers a wide variety of bread, but the 9-Grain Wheat Bread and 9-Grain Honey Oat are the healthiest. Its great for cold or hot subs and is ideal for lighter appetites. You can basically think of these from worst to best in the order listed above. 2. Another nutrient thats bad for heart health, the maximum amount of sodium you should consume each day is 2000mg and the less, the better. 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 This is closely followed by your whole wheat breads, and then last on the list, with little to no fiber content, are any of the white breads. While the Italian Herbs & Cheese Bread probably wins the award for most tastiest bread at Subway, it definitely has its pros and cons. single 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. *All calorie counts are for a 6 inch serving of bread. ", RELATED: 7 Worst Things to Order at a Sandwich Shop, According to Dietitians. But dont scoot off until you check out some of these interesting, frequently asked questions. Remember that fiber helps maintain good GI function, regulate blood sugar, lower cholesterol, and help with weight loss by making you feel fuller longer, thus preventing overeating. Its simply crafted with the delightful taste of honey. But don't forget that what goes in the sandwich counts as much as the bread. Choose your condiments wisely. This is usually the default option for bread at Subway. My suggestion? Veggie Delite and Turkey Breast (6-inches) are two of the Lowest Calories subway sandwiches for vegetarians and non-vegetarians respectively. Plus, a 6-inch version contains only 300 calories, making it a great choice for people who are focused on losing weight or cutting calories. 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. Without further ado, here are the three healthiest bread choices at Subway. So that leaves us with one frequently asked question: Youll be amazed to know that most of the subway low calorie subs have earned Heart Check Certification status from theAmerican Heart Association(AHA). With 70 more calories than its mini version, the 6-inch Hearty Multigrain Bread is still a healthy and low-calorie option for your sub at Subway. Overall, the best bread options are probably the hearty multigrain or the mini 9 grain wheat. But it turns out, the chain continues to build on the Eat Fresh Refresh campaign and has just come out with a new bread that's unique across the fast-food industry. If not careful, added dressings and condiments can ruin all your efforts of curating a healthy meal! Their popular bread selection is low in calories, low in sodium and packed with vitamins, minerals, and nutrients. "This new bread is made with many fiber-rich ingredients, which results in an extremely low net carb amount," she says. Keep it light, keep it simple, and your waistline will thank you. White breads provide little to no nutrients, just calories. Get the best food tips and diet advice In this article we dive deep and compare all the bread options available for your Subway sandwich. Sodium, aka salt, is actually vital in bread as it acts as a yeast inhibitor. Skip the bacon for some serious calorie and fat savings! Here is a list of all the Subway breads ranked from best to worst in terms of calories: (Note: The bold ones are widely available while the others are location specific.). It's probably not what you think. 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. Provided in partnership with Hero Labs, a food tech company specializing in better bread and baked goods, the new loaf contains 0 grams of sugar, 1 net carb, 12 grams of protein, and 26 It also has 7 grams of protein. How many carbs are in it? Click on any bread to view the full nutrition facts. Next on this list of the best breads at Subway includes this Artisan Italian Bread. Now keep in mind, some of these breads are only at participating locations. Being one of the oldest prepared foods, bread has long been a diet staple in this worlds history. But among the many drive throughs that sling deep fried potatoes and super-sugary milkshakes, there is Subwaya quick-service restaurant that makes sandwiches packed with fresh veggies, whole grain bread, and lean meats. You can have the salad version of any sandwich, giving you all the goodness of meat & veggies without the added carbs of bread (an enemy to keto)! 1. However, its easy to be swayed away by the tempting menu, and end up gorging on tons fat and sodium! Provided in partnership with Hero Labs, a food tech company specializing in better bread and baked goods, the new loaf contains 0 grams of sugar, 1 net carb, 12 grams of protein, and 26 grams of fiber in a 6-inch sandwichand is touted as something even Tom Brady would eat in the chain's new ad campaign. You can also ask for them to go light on the sauce to save some more calories. Many of us are looking for whole grain, low calorie, and low sugar options for our sandwich bread. The moral of this story is that sometimes making healthy choices takes more than common sense. If you skip the mayo (maybe add some sweet onion), limit the cheese and opt for whole-grain bread, you can enjoy a healthy subway meal within 400 calories. TRENDING: FREE Keto Diet Plan for Beginners, Anyone who first hears about subway flatbread would imagine that theyre lower in calories, right? 1. xhr.open('POST', 'https://www.google-analytics.com/collect', true); Most have relatively low calorie, carb, fat, and sugar content, so you can be safe eating them. Artisan Flatbread Calories: 220 kcals Total Fat: 4 gms Cholesterol: 0 mgs Sodium: 360 mgs Fiber: 1 gm Sugar: 2 gms Protein: 7 gms The Artisan flatbread is on the higher end of calories compared to the other breads available at Subway. The mini italian bread is 130 calories and contains 1 grams of fiber. WebLast on this list of the best breads at Subway is their Hearty Multigrain Bread. It also has 8 grams of protein and 5 grams of sugar, creating a well-balanced loaf of bread that wont ruin your diet. But the sweetness doesnt come from mass amounts of sugar. Depending on the food, the label may even break it down further showing you the types of fat, such as; saturated, trans, polyunsaturated, and monounsaturated. Load up on the vegetable toppings and enjoy it with a calorie-free beverage for a healthy mid-day meal. Get the best food tips and diet advice Subway is the best place for healthy food if youre mindful of what youre getting. EatThis.com is part of the Dotdash Meredith Publishing Family. 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. Italian Herbs & Cheese The final choice for a healthy, low-calorie bread at Subway is the 6-inch Italian Herbs & Cheese. Usually one of those grains are whole grains, but multigrain breads are typically not 100% whole wheat. Throw on a bunch of meats, veggies, cheeses and sauces to make it a fantastic experience. The next you find yourself at Subway, branch out and try a new type of healthy bread at Subway. Subways Hearty Multigrain Bread is the healthiest bread at Subway. Health Benefits of Congee (Chinese Rice Porridge), Can Oatmeal Cause Gas + Bloating? But that couldnt be further from the truth. At only 230 calories (without cheese), this sandwich is a great and delicious option regardless of if you're a vegetarian. Its majority, which counts up to 74%, comes from a form of carbohydrate. And while its simple in flavor, there is still a touch of sweetness from the wheat. 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. You can always make a few modifications to the sandwich to make the overall meal as nutritious as possible. Its a fan-favorite that you will come back to over and over. Subway has some of the best breads you can find. 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. That being said, you should choose the option you enjoy the most. Our dietitian Melissa Meier ranks the best and worst choices. Especially if your goal is weight loss. Every bread has a unique taste and texture and makes for a delicious sandwich experience.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[728,90],'8minutefitness_com-box-3','ezslot_5',131,'0','0'])};__ez_fad_position('div-gpt-ad-8minutefitness_com-box-3-0'); A list of healthy low-calorie bread options at Subway includes their Hero Bread, Mini Artisan Italian Bread, Mini Hearty Multigrain Bread, Artisan Italian Bread, Hearty Multigrain Bread, Jalapeno Cheddar Bread, Italian Herbs & Cheese. That being said, you should choose the option you enjoy the most. Subway is one of the most popular fast-food chains in America. The Subway nutrition database only breaks down their total fat into saturated and trans, so well just be looking at the total fat as neither of those options are the healthiest to start with anyways. It has some vitamin C (about 10% of the daily recommended intake) and is a little lower in calcium (8% of the daily recommended intake versus 10%). Download your FREE Guide on how to meal plan for an entire month while on a budget! Think a Subway sandwich is a healthy takeaway meal? But importantly, what makes these two the healthiest is their relatively lower amount of sodium compared to the other loaves of bread available. A 6-inch sub can suffice on normal days. } Please note, product availability may vary depending on location. The Veggie Delite clocks in at just 200 calories and provides a whopping 4 grams of fiber per serving. What is the healthiest bread option at Subway? This is a great option for those who are trying to lose weight and dislike wheat bread. But the sweetness doesnt come from mass amounts of sugar. If youwant to go low-carb or Keto, then the flatbread is your best bet. This article is based on in-depth research conducted by our team of health and fitness Its neutral in flavor and has only 100 calories. Its a fan-favorite that you will come back to over and over. If you want a side with your meal, go for baked chips (130 calories, 2g fat) instead of regular (230 calories, 15g fat). 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. While its a bit lower in calories compared to the hearty multigrain bread, it contains no fiber, which isnt bad, but doesnt make it the best option. It's a tie between the 9-Grain Wheat Bread and the Italian White Bread. Always, take your serving size into consideration when looking at calorie content, as you may need to double or even triple the amount based on how much you are eating. This bread is full of vitamins, minerals and nutritional value.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'8minutefitness_com-medrectangle-4','ezslot_2',124,'0','0'])};__ez_fad_position('div-gpt-ad-8minutefitness_com-medrectangle-4-0');CaloriesCarbsFatSodiumSugar12024g2g210g2g. With only 190 calories for a 6-inch cut of Jalapeno Cheddar Bread, you get plenty of flavor. The one-net-carb, zero-sugar bread is Subway's latest attempt at providing low-carb and low-calorie options for health- and weight-conscious customers. The Jalapeno Cheddar bread has a similar nutrient profile to that of the Italian Herbs & Cheese bread. Dietitian Answers, How Much Protein in 8 oz Chicken Breast? Unless youre splitting it in two, you might want to rethink going for the wrap. Any purchase you make helps to keep this site afloat. This bread is full of herby flavors and a subtle touch of cheese that adds a slight crunch to the mostly soft bread. The Healthiest Bread at Subway Top 3 Picks. DISCLAIMER: This website is for informational purposes only. Then, make sure to check out 60 Healthy, Low-Calorie Fast-Food Options Under 500 Calories. So that means I could have loads of Mayonnaise and still call it a healthy sub? The healthiest sandwich does happen to be an easy call. How helpful was this article? Note: Adding a pack of potato chips to your meal will exceed the healthy sodium amount, throwing it above the certified level. The soft texture is a match for any toppings and without any added spices, cheeses, or sweeteners. Dont forget to give this healthy bread option a try.CaloriesCarbsFatSodiumSugar10022g1g240g1g, Another mini option for healthy eating at Subway is the mini version of the Hearty Multigrain Bread. WebBreads, Toppings & Extras. This bread is full of herby flavors and a subtle touch of cheese that adds a slight crunch to the mostly soft bread. This is because they are higher in fiber compared to the other options. Soluble fiber is anything that absorbs water and swells into a gel-like mass once digested, like oatmeal for example. 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! if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[580,400],'8minutefitness_com-medrectangle-3','ezslot_3',123,'0','0'])};__ez_fad_position('div-gpt-ad-8minutefitness_com-medrectangle-3-0'); For a healthy and filling experience at Subway, choose the 6-inch Hero Bread. This would be another mediocre bread to choose, such as the Artisan Italian bread. } ); With only 190 calories for a 6-inch cut of Jalapeno Cheddar Bread, you get plenty of flavor. Discover our variety of fresh vegetables and the deliciousness of our breads, cheese and sauces. Subway veggie delight calories are so low that it can easily be accommodated as an evening snack (light and yummy!). 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