How many calories is Subway’s Italian Herb and Cheese bread?

Subway is one of the most popular fast food chains, known for its wide variety of submarine sandwiches and salads. A key part of any Subway sandwich is the bread, with Italian Herb and Cheese being one of their classic options. But how many calories are actually in Subway’s Italian Herb and Cheese bread?

This is an important question for calorie counters and those looking to make healthier choices at Subway. The calorie content of Subway breads can vary greatly depending on size and ingredients. Knowing the calorie count can help you make informed decisions when assembling your sandwich.

In this article, we will provide a thorough breakdown of the calories in Subway’s Italian Herb and Cheese bread. We will examine the calorie counts for different sizes of this bread, from 6-inch subs to footlongs. We will also look at how these calories stack up compared to other bread options at Subway. Read on to get the full scoop on the calorie content of Subway’s Italian Herb and Cheese bread!

Calories in a 6-inch Italian Herb and Cheese Sub

Most Subway sandwiches start with a 6-inch sub roll. Here are the calories for a standard 6-inch Italian Herb and Cheese sub:

210 calories

A plain 6-inch Italian Herb and Cheese roll contains 210 calories. This provides a substantial percentage of calories for a meal, so it’s important to be mindful of what you add on top of the bread.

Subway’s 6-inch Italian Herb and Cheese bread also contains the following nutrients:

  • Total Fat: 4g
  • Saturated Fat: 1.5g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 480mg
  • Total Carbohydrates: 36g
  • Dietary Fiber: 4g
  • Sugars: 4g
  • Protein: 10g

As you can see, the 6-inch Italian Herb and Cheese bread provides a significant amount of calories, fat, carbohydrates and sodium. It offers some fiber and protein as well.

When building your 6-inch Subway sandwich, be mindful of high-calorie add-ons like cheese, dressing and meat toppings to keep the total calorie count reasonable. For example, adding cheese and dressing can add over 200 calories to your 6-inch sub.

Calories in a Footlong Italian Herb and Cheese Sub

Now let’s look at the calorie content if you opt for a footlong version of the Italian Herb and Cheese bread:

420 calories

Double the size of the bread means double the calories. A footlong Italian Herb and Cheese sub roll packs 420 calories. Here is the full nutrition breakdown:

  • Total Fat: 8g
  • Saturated Fat: 3g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 960mg
  • Total Carbohydrates: 72g
  • Dietary Fiber: 8g
  • Sugars: 4g
  • Protein: 20g

The footlong contains nearly half of the FDA’s recommended daily sodium intake. It also provides a hefty amount of carbs and calories for a single sandwich roll.

As with the 6-inch, be cautious with high-calorie toppings on your footlong. Cheese, sauce and dressing can quickly drive up the calorie total beyond healthy limits. For example, a footlong Italian Herb and Cheese sub with meatballs, cheese and sauce contains around 1,000 calories.

Calories in Italian Herb and Cheese Bread Compared to Other Subway Breads

How does the Italian Herb and Cheese bread compare to other Subway roll options in terms of calories? Here is a quick calorie comparison:

Bread Type Calories (6-inch) Calories (Footlong)
Italian Herb & Cheese 210 420
Italian (White) 220 440
Flatbread 180 360
Wraps (Tomato Basil) 180 360
Multigrain 170 340
9-Grain Wheat 180 360
Honey Oat 220 430
Gluten Free (Lettuce Wrap) 20 40

As you can see, the Italian Herb and Cheese bread is on the higher end for Subway roll calories. Multigrain, 9-Grain Wheat and flatbread offer slightly fewer calories for a 6-inch sub.

For footlong subs, Honey Oat actually edges out Italian Herb and Cheese as the highest-calorie bread at Subway. On the very low end is the Gluten Free Lettuce Wrap, which uses lettuce leaves instead of actual bread.

So if you are looking to cut calories at Subway, opt for Multigrain or 9-Grain Wheat bread varieties. Or try getting your sandwich as a salad or wrap instead of on a roll.

Tips for Reducing Calories in Italian Herb and Cheese Subs

If you prefer the taste of Subway’s Italian Herb and Cheese bread but want to lighten up your sandwich, here are some tips:

  • Get a 6-inch sub instead of a footlong.
  • Load up on veggies instead of high-calorie meats and cheese.
  • Choose low-fat dressing options like vinegar or mustard.
  • Skip the cheese and other high-fat toppings.
  • Opt for leaner meat choices like turkey, ham or roast beef.
  • Ask for light mayo or oil & vinegar dressing.
  • Choose a sub with lots of veggie fixings like the Veggie Delite.
  • Avoid extras like chips, cookies or soda that add even more calories.

Making smart choices when customizing your Italian Herb and Cheese sub can lead to a healthy, lower-calorie sandwich. Load up the veggies, go easy on the sauces, and avoid calorie-dense extras for the best nutrition.

Nutritional Value of Italian Herb and Cheese Bread

While the calorie count of Subway’s Italian Herb and Cheese bread is certainly significant, the bread does provide some important nutrients:

  • Carbohydrates – The Italian Herb and Cheese bread is a good source of complex carbohydrates to give you energy. A 6-inch sub has 36g total carbs.
  • Dietary Fiber – Each 6-inch roll provides 4g of fiber. This aids digestion and heart health.
  • Protein – With 10g protein in a 6-inch sub, the bread provides muscle-building amino acids.
  • Vitamins and Minerals – Subway bread is enriched with nutrients like iron, calcium, folic acid and vitamin C.

The bread offers nutritional value, in addition to its calories. Making smart choices about sandwich fillings and toppings allow you to benefit from its nutrients without overdoing it on calories.

Factors Affecting Calorie Content

It’s important to note the actual calorie count of Subway’s Italian Herb and Cheese bread may vary somewhat from the numbers provided. Here are some factors that can affect the calorie content:

  • Ingredients – The exact ingredients and proportions used in the bread recipe can impact calorie content.
  • Portion size – The amount of dough used for each roll affects its size and calorie density.
  • Baking process – Differences in baking time, temperature and technique influences calories.
  • Location – Subway calorie counts can vary slightly between restaurant locations.
  • Updates – Subway may update nutrition information periodically based on new data.

While Subway strives to maintain consistency in its bread nutrition facts, slight location or batch variances in the bread are possible. However, the calorie counts provided should give a very good approximation of what to expect.

Conclusion

So how many calories are in Subway’s Italian Herb and Cheese bread? In summary:

  • A 6-inch Italian Herb & Cheese sub contains about 210 calories.
  • A footlong version packs 420 calories.
  • Compared to other Subway breads, Italian Herb and Cheese is on the higher-calorie end.
  • Making smart topping choices and avoiding extras can help reduce the calorie impact.
  • The bread does provide valuable nutrition like carbs, fiber and protein.
  • Exact counts may vary slightly based on location and other factors.

In moderation, Subway’s Italian Herb and Cheese bread can be part of an overall healthy diet. Be mindful of your serving size, load up on veggie toppings, and balance it out with low-calorie side choices. This will allow you to enjoy the signature taste of Italian Herb and Cheese without overdoing it on calories.

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