SUBWAY | Nutrition Information (2024)

FAQs

What is the healthiest thing to eat at Subway? ›

Which bread is the healthiest at Subway? Generally, Subway's “Hearty Multigrain” is going to be the healthiest choice. Compared to the Artisan Italian, Italian Herbs and Cheese, Jalapeño and Cheddar, Flatbreads and Wraps, it's a lower calorie option and notably has a touch more fiber and protein.

A 6-inch Subway bread roll contains 3 to 5 grams of sugar, except for gluten-free, which has 7, according to data from the company. This isn't the only time Subway has faced pushback on how it describes its food.

Hero Bread can be selected as the bread choice for any Subway sandwich and each 6-inch serving size has 0g sugar, 1g net carb, 100 calories, and 12g protein. For more information about Hero Bread, to find Hero Bread at a Subway restaurant near you, or to purchase Hero Bread online, please visit www.hero.co.

Although the wrap may seem like the logical choice if you're trying to cut back on carbs, you'd actually get fewer carbs — as well as less fat and calories — by sticking with the traditional six-inch sub on whole-grain bread.

What is the healthiest sauce at Subway? ›

Your best choices are honey mustard sauce, yellow or deli brown mustard and sweet onion sauce, which are all fat free. The 6-inch Jared Sandwiches on 9-Grain wheat bread with lettuce, tomatoes, onions, green peppers, pickles and olives can make great sandwich selections.

Foot-long Subway buns contain at least six grams of sugar, according to the company's nutritional information. The sweetest type of “bread” on the menu, the nine-grain honey oat, has 10 grams of sugar, while the gluten-free bread contains 14 grams of sugar.

The healthiest sandwich at Subway is the Veggie Delite. This sandwich has a whopping amount of nutrition packed into each bite, making it an ideal fast food breakfast choice for people with diabetes.

"There is no dispute that the bread supplied by Subway in its heated sandwiches has a sugar content of 10 per cent of the weight of the flour included in the dough, and thus exceeds the 2 per cent specified," the judgement read.

The Subway diet is the weight-loss plan created by Jared Fogle, an obese college student who weighed 425 pounds (192.7 kilograms). The 22-year-old Fogle lost 245 pounds (111.1 kilograms) in 11 months by following a daily diet that consisted primarily of two low-fat sandwiches purchased at the Subway fast-food chain.

Veggie Delite

Skipping meat can help limit the sodium and fat in your Subway sandwich. The Veggie Delite has just 210 calories and provides 5 grams of fiber per serving, making it a filling, nutritious choice.

Although the wrap may seem like the logical choice if you're trying to cut back on carbs, you'd actually get fewer carbs — as well as less fat and calories — by sticking with the traditional six-inch sub on whole-grain bread.