If you’re looking for a good lunch spot, you can’t beat Subway. However, you may want to know which bread is the healthiest so you can eat healthily.
Read on to learn how the different breads compare and how to stay healthy when ordering from Subway.
bread options
At Subway, you can choose from a variety of breads. One of the most popular options is the 9 grain wheat bread. Wheat bread and Italian bread each have the lowest number of calories per serving.
You can also choose from breads such as:
- flatbread
- Hearty Italian
- honey oats
- Italian herbs and cheese
- Jalapeño Cheese
- Monterey Cheddar
- Parmesan oregano
- Roasted Garlic
- rosemary and sea salt
Exact bread selection may vary based on location and the day and time of your visit to Subway. Sometimes in the restaurant certain items are empty, especially on the night before a truck arrives.
calories
Of course, each of the different types of bread at Subway contains calories. While other nutrients may play a role in the healthiest option, you’ll find that the 9-grain wheat and Italian white breads have the fewest calories at 180 calories in a 6-inch slice.
The honey oat and parmesan oregano breads each have 190 calories. Next are the savory Italian and toasted garlic breads, which are 210 calories each. Finally, the rest of the bread options are all 220 calories.
If you want to get a foot-long sandwich, you need to double the calorie count. That means a footlong can have between 360 and 440 calories from the bread alone.
How do you eat healthy at Subway?
Regardless of the bread, you might want to know about other healthy ways to enjoy Subway. Compared to many other fast food places, Subway is pretty good for you.
However, you should try the following tips to make your meal even healthier.
Consider a salad or wrap
Instead of ordering a traditional sandwich, get a salad. Then you can still enjoy some protein, veggies, and even a bit of cheese. However, you don’t have to worry about all those extra calories that come from the bread.
Another option is to get a wrap. You can choose from some tortillas including some characteristic flavored tortillas. This way you can add a little flavor and don’t have to use a fork.
However, the tortillas can be healthier than your standard sandwich bread. You can enjoy your favorite Subway order but ask for a wrap instead of bread.
Choose a lower calorie bread
Of course, you might want to ask for one of the lower calorie breads. The wheat and white bread can both be very tasty. Even though they don’t have much flavor, you can add flavor to your sandwich with toppings.
Some of the toppings, like the veggies, may have fewer calories than some of the breads. This means you can enjoy the flavor of your sandwich while cutting down on your calorie consumption.
If you usually get the Italian herb and cheese bread, switch to the standard white bread. It’s still Italian, but you can add some cheese to your sandwich for a similar overall flavor.
Minimize sauces and toppings
It can be tempting to overload your sandwich with all kinds of toppings and sauces. However, if you want to avoid consuming too many calories, avoid it.
Just stick to your main protein and some cheese. You can get a topping or two instead of everything Subway offers.
Another option is to ask for light sauce or light veggies or toppings. Then you’ll still enjoy a little bit of those flavors on your sandwich, without all the extra calories.
Choose lower calorie proteins and cheese
You may also want to choose lean meats like turkey or chicken. Red meat is usually high in calories. Also, many processed sausages are just plain unhealthy for you in general.
Try healthier proteins or even a simple cheese sandwich. Then you can save calories and make room for other nutrients from toppings.
If you want some of the less healthy meats, ask for a minimal amount of it. This can keep your meal relatively healthy.
Avoid side dishes and drinks
Subway has a variety of sides, from fries to desserts. It can be tempting to add a side dish to your meal. However, this can result in unnecessary calories without a ton of actual nutrition.
Likewise, adding a drink can add more calories without good nutrients. If possible, just get a sandwich and ask for a water cup for your drink.
Then you can enjoy the sandwich without a ton of excess calories. You can also use a lack of chips and a drink to justify more sandwich toppings if you want.
Get a six inch sandwich
Many people know Subway for its famous footlong sandwich. However, this sandwich size is often much larger than you need.
Consider ordering a 6-inch sub the next time you visit Subway. Then you’ll get enough food to fill you up, but you can save calories and prevent yourself from becoming too full. The smaller sandwich is also cheaper, so good for your wallet.
Well, if you take your Subway sandwich home, you might grow a foot. Instead of eating everything in that one meal, save half for later. You can save yourself having to go somewhere for dinner or lunch the next day.
