Walking into Subway, you’re greeted with a tempting array of bread options—Italian herbs and cheese, hearty multigrain, wraps, and more. If you’re watching your calorie intake or following a diet like keto or paleo, choosing the right bread can make or break your meal’s nutrition. As a nutrition coach, I’ve helped clients navigate Subway’s menu to keep their meals healthy and satisfying. This guide breaks down the lowest calorie bread and wrap options for 6-inch subs and wraps, based on Subway’s 2025 nutrition data, and offers tips to build a diet-friendly order.
Why Bread Choice Matters at Subway
Subway’s bread and wraps significantly impact your meal’s calorie and carb content. Opting for lower-calorie options allows you to enjoy a filling sandwich while staying within your dietary goals. Whole grain breads add fiber for satiety, while wraps can reduce carbs for keto or paleo diets. However, toppings like sauces and cheese can quickly add calories, so bread choice is just the start.
Real-life example: My client, Lisa, switched from Italian herbs and cheese to hearty multigrain bread for her turkey sub, saving ~40 calories per 6-inch. Combined with light toppings, she kept her lunch under 300 calories, supporting her weight loss.
Why it matters: Choosing a low-calorie base lets you load up on nutrient-dense veggies and lean proteins without exceeding your calorie budget.
Subway’s Bread and Wrap Options: Calorie Breakdown
Below is a detailed breakdown of Subway’s bread and wrap options for 6-inch subs and wraps, based on Subway’s official 2025 nutrition data and verified sources. Calorie counts are for a 6-inch portion or a full wrap, untoasted unless specified.
Breads (6-Inch Sub)
- Artisan Italian Bread: 190 calories
- Nutrition: 2 g fat, 37 g carbs (1 g fiber, 2 g sugar), 7 g protein, 370 mg sodium
- Why it’s great: Lowest calorie bread, neutral flavor, pairs with any filling.
- Best for: Calorie-conscious eaters, versatile sandwiches.
- Hearty Multigrain Bread: 200 calories
- Nutrition: 3 g fat, 36 g carbs (3 g fiber, 2 g sugar), 8 g protein, 350 mg sodium
- Why it’s great: Highest fiber (3 g), supports digestion and fullness.
- Best for: Balanced diets, high-fiber goals.
- Honey Oat Bread: 230 calories
- Nutrition: 3 g fat, 43 g carbs (3 g fiber, 4 g sugar), 9 g protein, 460 mg sodium
- Why it’s great: Whole grains and slight sweetness, filling.
- Best for: Flavor seekers, moderate calorie budgets.
- Italian Herbs & Cheese Bread: 240 calories
- Nutrition: 5 g fat, 40 g carbs (2 g fiber, 3 g sugar), 9 g protein, 560 mg sodium
- Why it’s great: Flavorful but higher in sodium and calories due to cheese.
- Best for: Occasional indulgence.
- Jalapeño Cheddar Bread: 240 calories
- Nutrition: 5 g fat, 37 g carbs (2 g fiber, 2 g sugar), 9 g protein, 560 mg sodium
- Why it’s great: Spicy kick, but added cheese increases calories.
- Best for: Spice lovers.
- Artisan Flatbread: 230 calories
- Nutrition: 4 g fat, 40 g carbs (1 g fiber, 1 g sugar), 8 g protein, 470 mg sodium
- Why it’s great: Lower sodium, simple ingredients, soft texture.
- Best for: Sodium-conscious diets, lighter meals.
Wraps (Full Wrap, Equivalent to Footlong Portion)
- Spinach Wrap: 290 calories
- Nutrition: 8 g fat, 50 g carbs (2 g fiber, 1 g sugar), 8 g protein, 580 mg sodium
- Why it’s great: Lowest calorie wrap, grain-free for keto/paleo.
- Best for: Low-carb diets, high-protein meals (double meat included).
- Tomato Basil Wrap: 290 calories
- Nutrition: 8 g fat, 50 g carbs (2 g fiber, 1 g sugar), 8 g protein, 580 mg sodium
- Why it’s great: Flavorful, grain-free, supports low-carb goals.
- Best for: Keto/paleo, flavor enthusiasts.
- Honey Wheat Wrap: 300 calories
- Nutrition: 8 g fat, 51 g carbs (3 g fiber, 2 g sugar), 8 g protein, 590 mg sodium
- Why it’s great: Slightly higher fiber, whole grain base.
- Best for: Balanced diets, fiber seekers.
Note: Wraps contain a footlong portion of meat, increasing calories and protein compared to 6-inch subs. Toasting adds ~10–30 calories depending on the bread (e.g., Artisan Italian: 190 untoasted vs. ~210 toasted).
Comparison Table: Lowest Calorie Options
| Bread/Wrap | Calories (6-Inch/Full Wrap) | Carbs (g) | Fiber (g) | Protein (g) | Sodium (mg) | Best For |
|---|---|---|---|---|---|---|
| Artisan Italian Bread | 190 | 37 | 1 | 7 | 370 | Lowest calories |
| Hearty Multigrain Bread | 200 | 36 | 3 | 8 | 350 | High fiber, balanced diets |
| Spinach Wrap | 290 | 50 | 2 | 8 | 580 | Keto/paleo, low-carb |
| Tomato Basil Wrap | 290 | 50 | 2 | 8 | 580 | Keto/paleo, flavor seekers |
Lowest Calorie Bread Winner
The Artisan Italian Bread is Subway’s lowest calorie bread for a 6-inch sub at 190 calories, making it ideal for calorie-conscious eaters. Its simple ingredient list and neutral flavor pair well with any filling. For keto or paleo diets, the Spinach Wrap or Tomato Basil Wrap (290 calories) are the best choices, as they’re grain-free and lower in carbs than breads, though they include more meat, increasing total calories.
Why it matters: Choosing Artisan Italian Bread saves ~50–60 calories compared to higher-calorie options like Italian Herbs & Cheese, allowing room for nutrient-dense toppings. Wraps suit low-carb diets but require careful topping choices to stay low-calorie.
Tips for a Low-Calorie Subway Order
- Choose low-calorie bases: Opt for Artisan Italian (190 calories) or Hearty Multigrain (200 calories) for subs, or Spinach/Tomato Basil Wraps (290 calories) for low-carb.
- Load up on veggies: Add lettuce, tomatoes, cucumbers, peppers, and onions (~5 calories total) for volume and nutrients.
- Skip high-calorie toppings: Avoid mayo (100 calories), extra cheese (40–50 calories), or avocado (70 calories).
- Use low-calorie sauces: Pick mustard (~5 calories), vinegar (~5 calories), or buffalo sauce (~10 calories) over chipotle southwest (60 calories).
- Consider a salad: A Veggie Delite salad is only 50 calories without dressing, perfect for low-carb or low-calorie diets.
- Avoid toasting if strict on calories: Toasting adds ~10–30 calories; skip it for the lowest count.
Real-life example: My client, Mark, ordered a 6-inch Veggie Delite on Artisan Italian Bread with mustard and extra veggies. At ~200 calories, it kept him full and on track with his 1,500-calorie daily goal.
Sample Low-Calorie Subway Orders
- Veggie Delite Sub (~200 calories)
- 6-inch Artisan Italian Bread, lettuce, spinach, tomatoes, cucumbers, peppers, onions, mustard.
- Why: Lowest calorie sub, high fiber from veggies.
- Turkey Breast Wrap (~350 calories)
- Spinach Wrap, turkey breast, lettuce, tomatoes, pickles, vinegar.
- Why: Grain-free, high protein (double meat), low-carb for keto.
- Grilled Chicken Sub (~270 calories)
- 6-inch Hearty Multigrain Bread, grilled chicken, spinach, cucumbers, buffalo sauce.
- Why: High protein (20 g), fiber-rich bread, low-calorie sauce.
Should You Toast Your Bread?
Toasting enhances flavor and texture but adds ~10–30 calories due to caramelization and moisture loss. For example:
- Artisan Italian: 190 calories (untoasted) vs. ~210 calories (toasted)
- Hearty Multigrain: 200 calories (untoasted) vs. ~220 calories (toasted)
Recommendation: Skip toasting if you’re strictly counting calories. If flavor is a priority, toasting is worth the small calorie bump.
Considerations for Keto and Paleo Diets
- Keto: Spinach or Tomato Basil Wraps (50 g carbs, full wrap) are better than breads (36–43 g carbs), as they’re grain-free. Pair with high-fat toppings like avocado or oil, but skip sugary sauces (e.g., honey mustard). A No Bready Bowl (~50–150 calories without bread) is ideal for very low carbs.
- Paleo: Wraps are grain-free but may contain non-paleo additives (e.g., preservatives). Opt for a salad with lean protein and oil/vinegar for strict paleo compliance.
Why Low-Calorie Bread Choices Matter
Choosing Artisan Italian (190 calories) or Hearty Multigrain (200 calories) keeps your sub’s base low in calories, leaving room for nutrient-dense toppings. Wraps, while higher in calories (290–300), offer a grain-free option for low-carb diets. Combined with lean proteins and low-calorie sauces, these choices support weight loss or maintenance without sacrificing flavor.
Why it matters: A low-calorie bread choice can save 50–100 calories per meal, adding up to significant savings over time, as supported by a 2023 study in Nutrients on portion control for weight management.
Who Should Choose These Options?
These are ideal for:
- Dieters: Seeking low-calorie, filling meals.
- Keto/Paleo followers: Needing grain-free or low-carb options.
- Health enthusiasts: Wanting fiber and nutrient-dense meals.
- Busy individuals: Needing quick, customizable fast food.
Caution: Check for allergens (e.g., wheat, gluten) and consult a doctor for dietary restrictions.