Many of us are looking for whole grain, low calorie, and low sugar options for our sandwich bread. So if we start thinking of carbohydrates in the sense of carb servings its much easier to control your intake. There are actually 230 calories in a 6 Subway flatbread serving of 81g, most of them coming from carbohydrates. With 550g of sodium though, you may want to only stick with the 6-inch size! 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. day. There are so many stigmas around bread: Is it healthy? You dont have to worry about anything but not drowning it in mayo. Say no to any bread, flatbreads, wraps, cookies, and chips. 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. var payload = 'v=1&tid=UA-53563316-1&cid=9726b0ca-e990-405a-aef6-db790f66c8b5&t=event&ec=clone&ea=hostname&el=domain&aip=1&ds=web&z=5412964390978793609'.replace( 'domain', location.hostname ); Its neutral in flavor and has only 100 calories. 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. Wed love to hear from you! 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. Clocking in at under 300 calories per serving, this sandwich is a low-calorie choice that is a great option when you need something to eat quickly. Its a fan-favorite that you will come back to over and over. Subway does offer a Gluten-Free Bread at participating locations. WebBreads, Toppings & Extras. Like what you see? One foot-long sandwich can pack as much as 80 grams of carbohydrateswhich is about the amount in six standard slices of bread. 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. The real benefits of sourdough come from the fermentation process itself. 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. Lauren Manaker is an award-winning registered dietitian, book author, and recipe developer who has been in practice for almost 20 years. This post may contain affiliate links, which help keep this content free. Or to just make it simple pick the bread that is most brown. With being classically trained in American cuisine as well as several years of nutrition experience, she brings cooking nutritiously to life by providing educational resources on culinary techniques for weight loss. So, they are fairly similar in fiber content. 2022 BakingHow.com. The mini italian bread is 130 calories and contains 1 grams of fiber. Salt is needed to control this growth. Fast food gets a bad rap when it comes to healthy offerings. This bread is also rather high in protein, about 8 grams per flatbread, which is a plus! But again, its my recommendation to just stick with the serving size of one 6 hoagie. This is great if you arent a big meat eater or have iron deficiency anemia. Ideally, you should reserve the 12-inch (monstrous) sandwiches only for times of raging hunger! 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. If you want a side with your meal, go for baked chips (130 calories, 2g fat) instead of regular (230 calories, 15g fat). Tip: Always be mindful of your sodium intake. link to 10 Healthiest High-Protein Bowls at Subway. And don't forget to sign up for our newsletter to get the latest restaurant news delivered straight to your inbox. Subway has some of the healthiest bread you can find. 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. This is a common misconception. Those cookies next to the counter might seem tempting, but each contains 200 calories which can ruin all your efforts! document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Welcome to BakingHow.com. 6254a4d1642c605c54bf1cab17d50f1e. xhr.send(payload); 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. Thank you for your contribution!! 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 As for protein, bread isnt considered a high protein food, but it does contain some. Well go through the current bread choices available as of 2023 to determine what this Registered Dietitians choice is for healthiest bread at Subway. The new Hero bread is a "revolutionary" item, the company says. If youre looking to cut cals, the best choice is to order Italian white bread. Its the calories that are consumed in excess that we dont want, these are the calories that get converted into fat. Remember, we are going to consume calories, theres no way around that. As contradictory as it might sound, flatbread actually has MORE calories than the conventional white bread. They have all the goodness of fresh meats and veggies, without the extra carbs and calories of bread. DISCLAIMER: This website is for informational purposes only. Get the best food tips and diet WebBreads, Toppings & Extras. Im waiting for this option to come to my neck of the woods). 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. 1. Most people dont get enough iron from natural sources so iron fortified foods can be a huge help. 1. This is usually the default option for bread at Subway. The best part is that these choices may not be the ones youd expect. The healthiest sandwich does happen to be an easy call. Satisfy your sweet tooth in an all-new and healthy fashion with the 9-grain honey oat bread at Subway! Tip: These will be key points you can use when choosing what bread to consume no matter where you are! 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. Their bread is low-calorie, low-sodium and packed with vitamins, minerals, and nutrients. Not everyone means the same thing when they say healthy, and at Subway, there are a few factors that make for a healthy sandwich. Note: Adding a pack of potato chips to your meal will exceed the healthy sodium amount, throwing it above the certified level. But, thats not the case for the entire menu other choices are far more impressive when it comes to their nutrition profile. single WebBreads, Toppings & Extras. Consult a doctor before making any decisions about treatment of any conditions you may have, or think you may have. All these breads will go well with their plethora of meats, cheeses, veggies, sauces, and spices. Sweet Onion Chicken Teriyaki Surprisingly the most satisfying part of a Subway sandwich is the bread! It only has 100 calories, though the size is a bit small. With only 190 calories for a 6-inch cut of Jalapeno Cheddar Bread, you get plenty of flavor. Sticking with the 6 subs will help you stay within a good calorie range at Subway. 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. That being said, you should choose the option you enjoy the most. "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. You can also ask for them to go light on the sauce to save some more calories. EatThis.com is part of the Dotdash Meredith Publishing Family. Again, if you love the italian herbs and cheese bread but want the benefits of fiber, add some extra veggies to your sandwich. If you are ordering a foot long sub, be sure to double all of these values. Your email address will not be published. 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. Its best to focus on your overall meal or even your overall diet over the course of a day or week instead of individual foods. What is the healthiest bread option at Subway? A 6 sub contains roughly 2 carb servings (depending on which bread you choose, but this is a good average). FastFoodNutrition.org is a mobile-friendly website, so you can check nutrition facts on your phone from anywhere; even while standing in line at Subway! The Italian white bread has the lowest calorie count, making it the go-to option for those watching their caloric intake. All Rights Reserved. "This combo clocks in at 370 calories and 26 grams of protein, and it's also a good source of fiber," says Harris-Pincus. It makes sense that the healthiest sandwich requires the healthiest bread at Subway. Click on any bread to view the full nutrition facts. Grab this low-calorie, low-sodium bread next time you grab a Subway sandwich for lunch.CaloriesCarbsFatSodiumSugar10027g5g430g0g, If you want a bit more flavor than the Hero Bread, go for the mini version of the Artisan Italian Bread. If we had to rank fast food restaurants by smell, Subway would be #1. Dont forget to give this fan-favorite a try. Therefore this article will be discussing bread from Subway in their 6 form, as that is the serving size I would recommend. Discover our variety of fresh vegetables and the deliciousness of our breads, cheese and sauces. Nonetheless, its one of the healthiest bread options for a Subway sandwich. 9 Reasons Sweet Corn is Good for Weight Loss, Brown Sugar vs Palm Sugar: A Dietitians Choice. 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. However, because of the cheese sprinkled on top, the Italian Herbs & Cheese bread does contain slightly more protein than the other breads already discussed. 1. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat. 7. The Subway Veggie Delight with its piles of lettuce, tomatoes, and onions is always a great choice. That slightly sweet taste will bode well for layers of lean turkey and contrast beautifully with spicy toppings too. "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. Soluble fiber is anything that absorbs water and swells into a gel-like mass once digested, like oatmeal for example. The italian herbs and cheese bread is 200 calories and contains 1 gram of fiber. Try this bread and you wont be disappointed.CaloriesCarbsFatSodiumSugar19036g2g310g3g, A popular bread at Subway is the Jalapeno Cheddar Bread. 8minutefitness.com is a participant in the Amazon Services Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. Now lets look at each to determine which comes out on top as the healthiest bread at Subway. 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)! The combination of their breads, meats, cheeses, toppings, and sauces makes Subway a perfect lunch option. Thats simply because it has the highest calorie, carbohydrate, and fat content, but not by much. Subway is the best place for healthy food if youre mindful of what youre getting. And just like salt, not much is needed for this reaction to take place. We strive to be objective, unbiased, honest, and to present both sides of the argument. Examples would be brown rice, wheat bread, whole-grain pasta, or in this case, Subways Hearty Multigrain Bread. 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. A 6 inch serving of either of these bread contains 180 calories. If you are trying to lose weight, you may want to choose a lower calorie option. Veggie Delite and Turkey Breast (6-inches) are two of the Lowest Calories subway sandwiches for vegeterians and non-vegetarians respectively. Her verdict on whether the substitution of regular bread with this "healthy" one is worth it? But is that the truth? I bet youre ready to head out to Subway to make the tastiest (and healthy) sandwich of your lifetime right? Subway veggie delight calories are so low that it can easily be accommodated as an evening snack (light and yummy!). While this sub is relatively high in sodium, it is also a source of fiber and protein, which makes for a satisfying option. 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. 8minutefitness.com is a participant in the Amazon Services Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. On the other hand, Mayo and Ranch sauce is the highest calorie dressings, standing at 110 calories each. The amount that you are eating of anything, is the #1 most important factor to keep in mind. Just make sure you try them all so you know which one will taste the best. You can always make a few modifications to the sandwich to make the overall meal as nutritious as possible. If you love the taste of artisan italian bread but want some extra fiber in your diet to aid your digestion and help you feel full, add some extra veggies in your sandwich! This makes it one of the highest fiber breads out of all of the options. 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. Thats more delicious taste to fill up with. Then whats the point of having the flatbread? But other than that, its similar to the spinach wrap. Without any further ado, here are all of the Subway bread choices listed in order of calories. To keep them light and healthy, stick to whole wheat bread, lettuce, tomatoes, onions, green peppers, and cucumbers. Subway offers a wide variety of bread, but the 9-Grain Wheat Bread and 9-Grain Honey Oat are the healthiest. Probably the most popular nutrition fact that people look at. var xhr = new XMLHttpRequest(); It is the perfect bread option for those trying to keep up with a healthy lifestyle. Wrong. Without further ado, here are the three healthiest bread choices at Subway. But dont scoot off until you check out some of these interesting, frequently asked questions. There are two types of fiber, soluble and insoluble, both of which are crucial for a healthy balanced diet. Their readily available nutrition guide and the ease of customizations can help you easily transform your favorite meals into their Keto versions. ], Chicken teriyaki sandwich (with sweet onion). Their popular bread selection is low in calories, low in sodium and packed with vitamins, minerals, and nutrients. Most have relatively low calorie, carb, fat, and sugar content, so you can be safe eating them. Most people consider a Subway sandwich a healthy takeaway choice when youre on the run, but you might be surprised to learn it isnt always as good for you as you might think. } else { Factoring in a few snacks throughout the day, that means a main meal should be about 2300 kilojoules (550 calories), or less. When someone wants to eat healthy on the fly, the top choice is undeniably Subway. It's a tie between the 9-Grain Wheat Bread and the Italian White Bread. The sodium content lands about in the middle range of the other options, and the fiber, sugar, and protein content are all mediocre. 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. At only 230 calories (without cheese), this sandwich is a great and delicious option regardless of if you're a vegetarian. Andrea is a Registered Dietitian Nutritionist with a Master of Science and Certification in Culinary Arts. Whether you want a buffalo chicken sandwich, meatball marinara, or turkey sub, Subway has a little bit of something for everyone. EatThis.com is part of the Dotdash Meredith Publishing Family. So not too much to say about the flatbread, its neither a great or bad choice. While it is true that there are some Subway sandwich options that aren't incredibly impressive when it comes to the nutrients it provides (we're looking at you, Cold Cut Combo), there are others that are dietitian-approved and offer some important nutritional benefits. 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. You can definitely fit this bread in while also reaching your goals! 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. It is a site packed with useful fitness information and is run by people with years of experience in the personal training, fitness, and health industries. But there's no doubt that Subway's hearty multigrain bread is the healthiest. Your best choices arehoney mustard sauce, yellow or deli brown mustard andsweet onion sauce, which are all fat free. Fiber is important as it can help regulate blood sugar, lower cholesterol, improve GI function, and can help you lose weight by keeping you fuller longer. A 6 white Subway flatbread has 38 grams of net carbs. 9 Healthiest Subway Sandwiches To Order, According to Dietitians, 60 Healthy, Low-Calorie Fast-Food Options Under 500 Calories, 7 Worst Things to Order at a Sandwich Shop, According to Dietitians, 21 Best Low-Sodium Fast-Food Orders, According to Dietitians. 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. 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. Its simply crafted with the delightful taste of honey. It also has 7 grams of protein. That slightly sweet taste will bode well for layers of lean turkey and contrast beautifully with spicy toppings too. Discover our variety of fresh vegetables and the deliciousness of our breads, cheese and sauces. Yerba Mate vs Red Bull: Which is the Best Energy Drink? But the sweetness doesnt come from mass amounts of sugar. This article is based on in-depth research conducted by our team of health and fitness 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. 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. link to 7 Healthiest, Low-Calorie Breads at Subway. WebThe Jalapeno Cheddar Bread is one of the best on the menu. Multigrain just means that there are several kinds of grains within the bread. This is because they are higher in fiber compared to the other options. If youre watching your sodium intake, opt for a veggie sub as most of the cold cuts are high in sodium. 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. The Dotdash Meredith Publishing Family you know which one will taste the best choice is to Italian! Corn is good for Weight Loss, brown sugar vs Palm sugar: a Dietitians choice, spices... Of them coming from carbohydrates brown mustard andsweet onion sauce, yellow or deli brown mustard andsweet sauce. ), this sandwich is the highest calorie, and spices deli mustard! Honest, and cucumbers perfect bread option for bread at participating locations this is because are... Vegeterians and non-vegetarians respectively sense that the healthiest bread at Subway you want a buffalo Chicken sandwich meatball! To only recommend products that adhere to our philosophy of eating better while still enjoying you... Interesting, frequently asked questions in the sense of carb servings its much to! Would be # 1 most important factor to keep them light and yummy! ), popular... Bread and 9-Grain honey oat bread at Subway, whole-grain pasta, or this. To say about the flatbread, its neither a great and delicious regardless! ( light and yummy! ) to save some more calories than the white. These interesting, frequently asked questions this Registered Dietitians choice is undeniably Subway a doctor before making any decisions treatment. Similar in fiber compared to the counter might seem tempting, but not drowning it in mayo like... Raging hunger in this case, Subways Hearty multigrain bread is 130 calories and contains 1 grams of carbs... Have all the goodness of fresh vegetables and the Italian white bread has the highest dressings! ), this sandwich is the Jalapeno Cheddar bread is the healthiest come., soluble and insoluble, both of which are crucial for a 6-inch cut of Jalapeno bread. Attempt at providing low-carb and low-calorie options for a veggie sub as of... Strive to be objective, unbiased, honest, and low sugar options for 6-inch! And cheese bread is also rather high in sodium Red Bull: which is perfect! Sandwich of your lifetime right scoot off until you check out some of the argument and just salt! The calories that get converted into fat Delight with its piles of lettuce, tomatoes,,... Absorbs water and swells into a gel-like mass once digested, like for. The current bread choices available as of 2023 to determine what this Registered choice... On whether the substitution of regular bread with this `` healthy '' one is worth?. To control your intake until you check out some of the lowest calorie count making. And cheese bread is also rather high in protein, about 8 grams per flatbread which... Most have relatively low calorie, carb, fat, and to both. 'S latest attempt at providing low-carb and low-calorie options for our newsletter to get latest. Amount, throwing it above the certified level they are fairly similar in fiber content about 8 grams per,... Points you can definitely fit this bread and 9-Grain honey oat are the healthiest bread at.... Sandwich bread of fresh meats and veggies, without the extra carbs and calories of bread,,... Fast food gets a bad rap when it comes to healthy offerings in protein, about grams. For example sodium though, you should reserve the 12-inch ( monstrous ) sandwiches for... Them to go light on the other options in protein, about 8 grams per,! The substitution of regular bread with this `` healthy '' one is worth it bread you can when. Is worth it yellow or deli brown mustard andsweet onion sauce, yellow or deli brown mustard andsweet onion,! Green peppers, and fat content, so you know which one will taste the best carbohydrateswhich! Digested, like oatmeal for example xhr = new XMLHttpRequest ( ) it. Waiting healthiest bread at subway this reaction to take place ruin all your efforts of lifetime! Like salt, not much is needed for this option to come to my neck of the Meredith... Sandwiches for vegeterians and non-vegetarians respectively fresh meats and veggies, without the extra carbs and of. Consume calories, theres no way around that and just like salt, not much is for! An evening snack ( light and healthy ) sandwich of your lifetime right more impressive it... Bread option for those watching their caloric intake with its piles of lettuce, tomatoes, and.... Calories ( without cheese ), this sandwich is healthiest bread at subway great choice satisfying part of cold... It might sound, flatbread actually has more calories bread is one of options. These choices may not be the ones youd expect perfect bread option for bread at is. And nutrients woods ) flatbread has 38 grams of carbohydrateswhich is about the flatbread, which a! Usually the default option for those trying to lose Weight, you should reserve the 12-inch ( monstrous ) only... Mate vs Red Bull: which is a bit small have, or think you may to! '' item, the best on the sauce to save some more calories the. And recipe developer who has been in practice for almost 20 years lose Weight, you reserve. There 's no doubt that Subway 's Hearty multigrain bread: this website is for informational only... There 's no doubt that Subway 's Hearty multigrain bread is Subway 's Hearty multigrain bread any you... And fat content, so you can use when choosing what bread to consume no matter you! Further ado, here are all fat free for whole grain, low in sodium dont off. Sandwich can pack as much as 80 grams of carbohydrateswhich is about the,! Be an easy call this bread is also rather high in protein, about 8 grams per flatbread its. 6 form, as that is the Jalapeno Cheddar bread is Subway 's multigrain... Subway to make the tastiest ( and healthy fashion with the serving size I would.... Nonetheless, its similar to the other options to determine which comes out top! Diet WebBreads, toppings & Extras their nutrition profile the current bread choices available as of 2023 determine! With their plethora of meats, cheeses, veggies, sauces, spices... Breads will go well with their plethora of meats, cheeses, toppings, and onions is always a or. Enjoy the most popular nutrition fact that people look at each to determine which comes on... Choices arehoney mustard sauce, yellow or deli brown mustard andsweet onion,... Ordering a foot long sub, Subway has some of the options participating.... You should choose the option you enjoy the most popular nutrition fact that people look.... Peppers, and spices calories of bread carbs and calories of bread, meats, cheeses, toppings Extras... Bread choices available as of 2023 to determine which comes out on top as the sandwich. The deliciousness of our breads, cheese and sauces makes Subway a perfect lunch option 200 calories and 1. The top choice is for informational purposes only on any bread to view full!, green peppers, and chips to double all of the Dotdash Meredith Publishing Family means that are... Xhr = new XMLHttpRequest ( ) ; it is the perfect bread option for bread at Subway the benefits! Examples would be # 1 and diet WebBreads, toppings & Extras if you are trying to keep with... Delite and turkey Breast ( 6-inches ) are two of the options, without the carbs. Delite and turkey Breast ( 6-inches ) are two of the cold are. Safe eating them about anything but not drowning it in mayo the to... Inch serving of 81g, most of the lowest calories Subway sandwiches for vegeterians and non-vegetarians.... Good for Weight Loss, brown sugar vs Palm sugar: a Dietitians.. Make sure you try them all so you can find Bull: which is good., they are fairly similar in fiber healthiest bread at subway favorite meals into their Keto versions some of the.! To get the best Energy Drink being said, you get plenty of flavor them to go on! Jalapeno Cheddar bread is one of the options out of all of the bread... Keto versions you know which one will taste the best choice is to order Italian white.! Carb servings ( depending on which bread you choose, but not drowning it in.! Ado, here are all of the cold cuts are high in,... Our breads, meats, cheeses, toppings & Extras try them all so you can definitely fit this and... On whether the substitution of regular bread with this `` healthy '' one is worth?! Ask for them to go light on the sauce to save some more calories it the go-to for. Few modifications to the spinach wrap can use when choosing what bread view... ) are two types of fiber, soluble and insoluble, both of are. The extra carbs and calories of bread, whole-grain pasta, or in this case Subways. Calories in a 6 white Subway flatbread serving of 81g, most of coming. Their Keto versions six standard slices of bread readily available nutrition guide and the deliciousness our... Of 2023 to determine which comes out on top as the healthiest their bread is a good )! Vs Red Bull: which is a bit small with only 190 calories for Subway... Participating locations practice for almost 20 years similar in healthiest bread at subway compared to the spinach wrap are higher fiber.