Subway wheat flat bread is a popular bread option for Subway sandwiches and wraps. Many health-conscious customers choose wheat bread over white bread due to its lower calorie content. But exactly how many calories are in Subway’s 9-grain wheat flatbread? Let’s take a closer look.
The Nutrition Facts for Subway Wheat Flatbread
According to the nutrition information on the Subway website, one serving of 9-grain wheat flatbread contains the following nutrition facts:
| Nutrition Facts | Amount |
|---|---|
| Calories | 180 |
| Total Fat | 1g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 430mg |
| Total Carbohydrates | 36g |
| Dietary Fiber | 4g |
| Sugars | 4g |
| Protein | 7g |
So according to Subway, one serving of 9-grain wheat flatbread contains 180 calories. This is less than the 210-280 calories found in Subway’s white Italian bread options. The wheat bread is lower in calories because it contains more fiber and whole grains.
Serving Size Details
It’s important to note that the nutrition information provided is based on one serving size of the flatbread. The serving size is stated as 1 ounce (28g).
This is approximately one-half of a 6-inch wheat flatbread, or one-quarter of a 12-inch flatbread. So if you are eating a full 6-inch or 12-inch sub, you would need to multiply the nutrition information accordingly.
For example, if you eat a full 6-inch sub on wheat flatbread, you would be consuming two servings, so 360 calories total from the bread (180 x 2). And for a 12-inch sub, which is four servings, you’d be consuming 720 calories just from the wheat flatbread (180 x 4).
Calories Can Vary By Size
It’s important to keep the serving size in mind, because the number of calories in Subway wheat flatbread can vary depending on the size you order:
- 6-inch wheat flatbread: 360 calories
- 12-inch wheat flatbread: 720 calories
The calories can also vary slightly depending on what you order on your sandwich. For example, getting double meat or extra cheese will increase the overall calorie count. But the base number of calories in the bread itself will remain constant at 180 calories per serving.
Comparing Wheat and White Flatbread Calories
To put the 180 calories per serving of wheat flatbread into context, let’s compare it to the calories in Subway’s white Italian bread options:
| Bread Type | Calories per Serving |
|---|---|
| 9-Grain Wheat Flatbread | 180 |
| Italian White Bread | 210 |
| Italian Herbs & Cheese | 280 |
| Monterey Cheddar | 260 |
As you can see, the 9-grain wheat flatbread is lower in calories than all of Subway’s white Italian bread options. The white Italian classic bread contains 210 calories per serving, making it 30 calories more than the wheat. And the specialty Italian breads contain anywhere from 80-100 more calories than Subway’s wheat flatbread.
Other Sub Options for Reducing Calories
Beyond choosing wheat bread, there are some other easy ways to reduce the calorie content of your Subway sandwich or wrap:
- Opt for a 6-inch sub instead of a 12-inch
- Load up on veggie toppings like lettuce, tomatoes, onions, peppers, and cucumbers
- Go easy on high-calorie sauces like mayo and ranch
- Choose leaner meats like turkey, ham, or chicken breast
- Skip the cheese or double meat
Making simple modifications like these can really add up in terms of calories saved. For example, getting a 6-inch turkey sub with lots of veggies on wheat bread can slash hundreds of calories compared to a footlong meatball marinara on Italian herbs & cheese bread.
Nutritional Benefits Beyond Calories
When looking at Subway bread options, calories are just one part of the equation. There are other nutritional benefits that make wheat bread a better choice than white bread:
- More fiber – Wheat bread contains 4g of fiber per serving compared to 2g in white bread.
- More protein – Wheat has 7g of protein per serving vs 6g in white.
- Lower glycemic index – Wheat bread has less of an impact on blood sugar.
- More vitamins & minerals – Wheat bread contains more B vitamins, iron, and magnesium.
The added fiber, protein, and nutrients in wheat bread can help you feel fuller longer, improve digestive health, stabilize blood sugar, and provide lasting energy. Even though the calorie difference between Subway’s wheat and white bread is modest, there are still significant nutritional advantages to choosing wheat.
Plain or Flavored Wheat Bread?
Subway also offers flavored wheat bread options in addition to the 9-grain original wheat bread. Choices include honey oat, roasted garlic, jalapeño cheese, and more. The flavored varieties tend to be a bit higher in calories:
| Bread Type | Calories per Serving |
|---|---|
| 9-Grain Wheat | 180 |
| 9-Grain Honey Oat | 210 |
| 9-Grain Roasted Garlic | 190 |
| Jalapeño Cheddar | 220 |
As you can see, the flavored wheat bread options are about 10-40 calories higher per serving compared to the original 9-grain wheat. The increase comes from small amounts of added sugars or fats used to give the breads flavor.
While the flavored varieties are a bit higher in calories, the differences are relatively minor. So don’t be afraid to spice things up if you want to try the honey oat, roasted garlic, or jalapeño cheddar wheat breads. Just be mindful that they’ll add a few extra calories to your sandwich.
Going Gluten-Free
For those avoiding gluten, Subway also offers gluten-free bread and wrap options. These are made without wheat, barley, rye, or other gluten-containing grains. Here’s how the gluten-free subs compare calorie-wise:
| Bread Type | Calories per Serving |
|---|---|
| 9-Grain Wheat | 180 |
| Gluten-Free Wrap | 210 |
| Gluten-Free Bread | 260 |
The gluten-free wrap is a little higher in calories than the wheat bread, while the gluten-free bread is significantly higher in calories and carbs. This is typical for gluten-free baked goods.
But for those who require a gluten-free diet for medical reasons, the extra calories might be worth it to be able to enjoy Subway sandwiches. As always, just try to customize your gluten-free sub to include lots of veggies and go light on condiments to help keep calories in check.
Low-Carb Option: Lettuce Wrap
For carb-conscious customers, Subway also offers the option of a lettuce wrap instead of bread. Simply having your sandwich ingredients wrapped in fresh lettuce leaves eliminates the calories and carbs that come with the bread.
Here’s how a lettuce wrap compares calorie-wise to a 6-inch sub on wheat bread:
| Bread Option | Calories |
|---|---|
| 6-inch Wheat Bread | 360 |
| Lettuce Wrap | 80-150* |
*Calorie range accounts for variations in fillings
As you can see, choosing lettuce as the “bread” can slash several hundred calories from your sandwich. The lettuce itself is very low calorie, so the calories in a lettuce wrap come mainly from the meat, cheese, and sauce inside. This makes it a great option for low-carb and Paleo diets.
Conclusion
So how many calories are in Subway wheat flatbread? A serving of the 9-grain wheat subs in at 180 calories, while white Italian bread ranges from 210-280 calories depending on the variety. Wheat bread makes a better choice than white thanks to its lower calorie content, higher fiber, more protein, and abundance of vitamins and minerals.
To keep calories low, opt for a 6-inch sub on wheat, load up on veggies, and limit high-calorie sauces and cheeses. Flavored wheat breads add only 10-40 more calories per serving compared to original wheat. And going gluten-free with Subway’s wraps and gluten-free bread will cost you an extra 30-80 calories over wheat bread. For the lowest calorie option, skip the bread entirely and order a vegetarian-style lettuce wrap.
By being mindful of your choices, you can enjoy Subway while still maintaining a healthy calorie intake. Understanding the calorie content in Subway breads and sandwiches can help you meet your nutritional and weight goals.
