Subway Flatbread Sandwiches Nutrition | Livestrong.com (2024)

The nutritional profile of Subway flatbread sandwiches varies with the choice of fillings and condiments.

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Subway flatbread nutrition involves fiber, because of the whole wheat flour content. However, flatbread sandwiches may be either healthy or unhealthy, depending on the selection of fillings and condiments. Try to choose those that are low in calories, fat and sodium.

Subway Flatbread Nutrition

From a nutritional perspective, Subway's 6-inch artisan flatbread contains:

The total nutrition of flatbread sandwiches varies with the sandwich fillings and condiments you choose.

Aside from offering flatbread sandwiches, Subway has flatbread breakfast sandwiches and flatbread pizza on the menu. All of these are high in calories, fat, sodium and carbohydrates.

The healthiest subway breads are the Flatbread, the 9-Grain Wheat and the 9-Grain Honey Oat, because they're all made with whole grain flour, which is rich in fiber and minerals. The other breads aren't made with a whole grain, so they would be considered refined grains, which are almost completely devoid of fiber.

Fillings and Cheeses

One of the main differences between Subway sandwiches lies in their fat content. Sandwiches that fall into the FreshFit category, such as turkey, roast beef and chicken, are considerably lower in fat than sandwiches made with meatballs or Italian meats. The VeggieDelight is another healthy option, recommends GirlsHealth.

As a general rule, the plainer sandwiches are lower in fat than those embellished with sauces and cheese. Below is nutrition information on a few fillings on the menu:

The choice of cheese is another way to cut calories and fat. Those in the least caloric category include feta cheese, which contains 35 calories and 2 grams of fat, and mozzarella cheese, which contains 40 calories and 3 grams of fat. Cheeses in the highest caloric category include cheddar, with 60 calories and 4.5 grams of fat, and Swiss, with 50 calories and 4.5 grams of fat.

Sauces and Vegetables

Be careful with sauces. Some are high in fat, while others are high in sodium or sugar. If you're watching calories, fat and carbohydrates, yellow mustard, or the Subway vinaigrette, would be good picks. Pay attention to the sugar content if you're watching carbohydrates. The following are nutrition profiles on some condiments on the menu:

All of the vegetables are low in calories and fat, but high in fiber and healthy nutrients. Since they add flavor, crunch and visual appeal, load up your sandwiches with these ingredients. The only vegetable at Subway that contains considerable calories is avocados, but their fat content is very healthy, so include them as well.

Subway has a reputation for having healthier food than other fast food chains. A small October, 2013 study published in the Journal of Adolescent Health found that despite offering an array of vegetables for dressing a sandwich, it doesn't necessarily translate into healthier food purchasing.

In the Journal of Adolescent Health study, the meals from Subway and McDonald's purchased by 97 adolescent participants on different days contained about the same number of calories. These results underscore the importance of choosing sandwich breads and fillings carefully.

Because Subway sandwiches tend to be high in salt, the American College of Healthcare Sciences ranked the franchise #2 in its list of the five restaurants most dangerous to health. The institution says that 18 of their 6-inch sandwiches made with 9-grain wheat bread contain more than 1,000 milligrams sodium — and that doesn't include salty sauces and cheeses.