Subway Bread: Types, Calories & Nutrition (2026)

Subway has 6 breads on the menu right now. Compare every one with October 2026 calories, protein, fiber and sodium, and see which is healthiest.

Updated October 2026

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Different types of Subway breads, including Italian, multigrain, herbs and cheese, and flatbread.

Subway Bread Types

Here are all the bread choices at Subway, with what each roll or bun is and who it suits. Not every location carries every bread, since nearly all US Subway stores are independently franchised. If you are going for one specific bread, check the Subway app first.

Artisan Italian Bread (White)

The standard white Subway sandwich bread. Soft, plain, lightly golden crust. It works with everything and is the default bread for most builds. 210 calories and 8g of protein per 6 inch. If a menu board just says Italian or white, this is the bread.

Artisan Italian Bread (White)

The standard white Subway sandwich bread. Soft, plain, lightly golden crust. It works with everything and is the default bread for most builds. 210 calories and 8g of protein per 6 inch. If a menu board just says Italian or white, this is the bread.

Hearty Multigrain Bread

The seeded whole grain roll, darker and denser than the white bread, with sunflower seeds, millet, flax, cracked wheat, and rye you can see on the crust. This is Subway’s whole wheat bread and the healthiest bread choice at Subway: 200 calories, 9g of protein, and 3g of fiber per 6 inch, the most fiber of any Subway bread. It is also the default bread for Subway’s Fresh Fit subs.

Italian Herbs and Cheese Bread

A white roll topped with melted cheese and an Italian herb and parmesan topping, usually served toasted. The richest tasting bread on the menu and the highest in calories at 250 per 6 inch, with 10g of protein and 580mg of sodium. Best for Italian style sandwiches.

Jalapeno Cheddar Bread

A white roll topped with melted cheddar and sliced jalapenos. Spicy, and only at participating locations. It comes and goes as a limited offer, so do not count on it being there. 240 calories and 9g of protein per 6 inch.

Artisan Flatbread

The flat oval bread, thinner and lighter feeling than a roll. Do not mistake light feeling for low calorie: it has 220 calories per 6 inch, more than Artisan Italian and Hearty Multigrain. Contains oat bran and oat fiber. 6g of protein per 6 inch.

Honey Oat Bread (Limited Time)

The sweet topped oat bread, back for a limited time as of October 2026 after a four year absence. It was removed around 2020, briefly returned in April 2024, and is back again now. Not every store carries it. Last official values: 230 calories, 8g of protein, and 4g of fiber per 6 inch.

Subway Bread Nutrition Compared

Every bread side by side, per 6 inch, from Subway’s US nutrition chart dated October 2026. A footlong doubles these numbers.

Bread	Calories	Protein	Fiber	Sodium
Artisan Italian	210	8g	1g	380mg
Hearty Multigrain	200	9g	3g	350mg
Italian Herbs and Cheese	250	10g	2g	580mg
Jalapeno Cheddar	240	9g	2g	500mg
Artisan Flatbread	220	6g	1g	380mg
Honey Oat	230	8g	4g	280mg
Mini Artisan Italian	160	6g	1g	310mg
Mini Hearty Multigrain	130	6g	2g	230mg

Mini breads are kids menu sizes, not adult 6 inch options. Honey Oat values are from its last official chart listing.

What Is the Healthiest Bread at Subway?

Hearty Multigrain, and it is not close on the numbers. Fewest calories of the full size breads at 200. Most fiber at 3g. Most protein tied at 9g. Least sodium at 350mg. It is the bread Subway itself uses for Fresh Fit subs, and the one dietitians point to.

The honest margin: bread is a small part of your total. Cheese, bacon, and creamy sauces like ranch and chipotle southwest change your calorie count far more than switching breads does. Pick multigrain, then watch the sauces.

Which Subway bread has the lowest calories?

Hearty Multigrain at 200 calories per 6 inch. Artisan Italian is next at 210. The mini breads run 130 to 160 but are kids sizes only.

Which Subway bread has the most fiber and most protein?

Most fiber: Hearty Multigrain with 3g. Most protein: Italian Herbs and Cheese with 10g, though it is also the highest calorie bread at 250.

Is Subway Flatbread Healthier Than Regular Bread?

No. This is the most common bread myth at Subway, and many websites feed it with wrong numbers. Artisan Flatbread has 220 calories per 6 inch. That is more than Artisan Italian (210) and Hearty Multigrain (200), with less protein and fiber than multigrain. Some sites list flatbread at 140 calories. That number belongs to a discontinued 45g flatbread product, not the 6 inch Artisan Flatbread on the menu today. Do not trust the 140 figure.

The same goes for wraps. The 12 inch wrap alone is 300 calories, the highest of all the options, and Subway builds wraps with a footlong meat portion. A wrap version of your sandwich is usually higher calorie than the 6 inch sub version, not lower.

Which Bread Should You Get for Your Sandwich?

It depends on your sandwich. These are popular picks based on what regulars order, not official Subway pairings:

Italian B.M.T. and meatball subs: Italian Herbs and Cheese, toasted. The melted cheese matches the Italian meats.
Turkey, ham, and Veggie Delite: Hearty Multigrain. The nutty flavor fits lighter cold cuts.
Spicy chicken and steak subs: Jalapeno Cheddar, if your store has it.
Tuna: Artisan Italian or Hearty Multigrain, toasted.
Watching calories: Hearty Multigrain or Artisan Italian.

The most popular breads by in store and social signals are Italian Herbs and Cheese and Honey Oat.

Subway Whole Wheat Bread: Is 9-Grain Wheat Actually Whole Grain?

If you searched for Subway whole wheat bread, Hearty Multigrain is the answer. It is the only bread on the menu that leads with whole wheat flour and whole grains you can see, which makes it Subway’s true whole wheat and whole grain option.

9-Grain Wheat sounds like whole grain, but the first ingredient on its label was enriched wheat flour, not whole wheat. That means it was never 100 percent whole grain. It has also been removed from the national menu. Last official value was 210 calories per 6 inch.

Vegan, Dairy and Gluten Free Subway Bread

Bread	Vegan	Contains dairy
Artisan Italian	Yes	No
Hearty Multigrain	Yes	No
Italian Herbs and Cheese	No	Yes
Jalapeno Cheddar	No	Yes
Artisan Flatbread	Mostly, may contain milk	Possible
Honey Oat	No, contains honey	No

Subway does not label any bread vegan, recipes can change, and everything is prepared on shared equipment. The parmesan in the Italian Herbs and Cheese topping is where that bread’s dairy comes from.

Does Subway have gluten free bread?

As of October 2026, the fresher sources say no US locations carry a gluten free bread. This conflicts with older pages that claim select locations still have it, and with Subway’s own FAQ which still mentions select restaurants. Treat the older claims as unverified. If you need gluten free, order a protein bowl or a chopped salad instead. Know that shared toasters and flour in the air make cross contact likely, so it is not safe for celiac disease.

Low carb sandwiches at Subway: is there a keto bread?

Uncertain. Some keto press claims a 1g net carb Hero Bread is at 1,600 plus locations, but other 2026 sources say Subway has no low carb bread. This is unresolved, so check the Subway app for your store before going. The reliable fallback is a protein bowl or

Discontinued and Returning Subway Breads

Honey Oat: removed around 2020, briefly back in April 2024, and back again as a limited time offer in October 2026.
Jalapeno Cheddar: a recurring limited offer since 2003. Currently at participating locations.
Ghost Pepper Bread: limited time only in 2019. Gone.
Artisan Flatbread: never left the US menu. It returned in Canada in July 2026, which caused the confusion online.
9-Grain Wheat: removed from the national menu.
Hero Bread (1g net carb): tested in 2021, pulled around 2024. Status uncertain, see above.

Should You Get Your Subway Bread Toasted?

Toasting changes texture, not nutrition. Get Italian Herbs and Cheese and Jalapeno Cheddar toasted, since the cheese melts into the bread. Multigrain and Artisan Italian are fine either way. It comes down to taste.

Subway Bread FAQ

Subway USA does not sell a garlic bread or cheesy garlic bread as a bread type. Searchers usually mean one of two things: the Cheesy Garlic Steak sandwich, which is steak with cheese sauce and roasted garlic aioli, or the UK Cheesy Garlic Slice, which is a toasted cheese and garlic side sold in Britain, not the US. If you want garlic flavor in the US, ask for roasted garlic aioli as your sauce.

The V-cut was Subway’s old way of cutting the roll: a V shaped trench sliced out of the top, years ago. Subway switched to the hinge cut, sliced along the side, and the V-cut is long gone. No current bread uses it.

Only one bread: Italian Herbs and Cheese, whose topping includes a parmesan and oregano blend. None of the other breads contain parmesan.

Bread is step one. After that come cheese, vegetables, and sauces, each with its own calories. See our full toppings guide for the complete list with calorie counts.

Some stores will sell you baked bread on its own, reportedly around $1.25 for a 6 inch or $2 for a footlong. It is up to each store and not an official menu item.

No. Bread choice is step one of the build and carries no upcharge at standard stores.

Yes, as a limited time offer starting October 2026, after a four year absence. Check the app, since not every store carries it.

Not in the US. Sourdough is on Subway’s UK menu, which is why some websites wrongly recommend it for American stores.

No. Subway does not sell pita bread in the US. What some people mean by this is the small pocket wrap used for Protein Pockets, which is a tortilla folded into a pocket shape, not a pita.

In 2020 an Irish court ruled Subway’s bread had too much sugar to legally count as bread for tax purposes. It changed nothing about the US menu.

No. Subway removed azodicarbonamide from its bread in 2014.

Why You Can Trust This Page

We used Subway’s official US nutrition chart dated October 2026. Every number on this page carries its chart date. Most bread pages online still show older chart numbers with no date at all, which is why you will see different calories elsewhere.

Where sources conflict, we say so instead of picking a side. That applies to gluten free availability and the keto bread above. This page is rechecked whenever Subway publishes a new chart. It is an independent guide, not affiliated with Subway, and bread availability varies by franchise since nearly all US stores are independently owned.