Subway is a well-known sandwich chain famed for its customization options. Although it is often seen as a healthier fast-food alternative, you might want to think twice before visiting. Here’s why.
Depending on the location, Subway offers up to 13 different types of bread (via Subway). Common options include 9-Grain Wheat, Multi-grain Flatbread, Italian, Italian Herbs & Cheese, and Flatbread. Some locations might also have Hearty Italian, 9-Grain Honey Oat, Jalapeño Cheese, Monterey Cheddar, Parmesan Oregano, Roasted Garlic, Rosemary & Sea Salt, Rye Bread, Gluten-Free Bread, Spinach Wrap, and/or Tomato Basil Wrap available.
While the nutritional content of each bread type varies, they all have some concerning numbers. The sodium content in many options is notably high. According to Subway’s website, a six-inch loaf of Italian Herbs & Cheese bread contains 500 mg of sodium, which is over ⅕ of the daily recommended intake of 2,300 mg (via U.S. Food and Drug Administration). The Spinach and Tomato Basil Wraps each have over 700 mg of sodium per wrap.
Fans of Subway’s bread need to watch out for added sugar
High sodium isn’t the only concern at Subway. In 2020, an Irish court judge ruled that Subway’s bread can’t be classified as bread in the country due to its high sugar content (via The Guardian). Under Ireland’s Value-Added Tax Act of 1972, sugar in a bread product “shall not exceed 2% of the weight of flour in the dough.” According to The Guardian, Subway’s 9-Grain Wheat bread contains five times the allowed amount, with 5 grams of sugar in a six-inch loaf.
Despite these issues, Subway’s 9-Grain Wheat bread is still the best choice if you’re craving a sandwich from the chain. A six-inch loaf contains 180 calories, 230 mg of sodium, eight grams of protein, and four grams of dietary fiber. According to Eat This, Not That!, the healthiest sandwich at Subway is the Oven Roasted Chicken on 9-Grain Wheat bread. A six-inch sub has 270 calories, 3.5 grams of fat, 560 mg of sodium, 40 grams of carbs, and 23 grams of protein. Alternatively, you can always choose one of Subway’s salads and skip the bread entirely.
