Subway’s 9 grain wheat bread is one of the healthier bread options offered at the popular sandwich chain. But is it truly a nutritious choice or just marketing hype? Let’s take a closer look at the ingredients and nutrition facts.
Ingredients in Subway 9 grain wheat bread
According to Subway’s website, the ingredients in 9 grain wheat bread are:
- Whole wheat flour
- Water
- Wheat gluten
- Soybean oil
- Yeast
- Sugar
- Salt
- Cracked wheat
- Rolled oats
- Triticale flakes
- Rye
- Millet
- Barley
- Soy flour
- Ground flaxseed
- Brown rice flour
- Sesame seeds
- Malt barley flour
- Dough conditioners (datem, ascorbic acid, enzymes)
- Vinegar
- Yeast nutrients (calcium sulfate, calcium carbonate, wheat starch, ammonium sulfate)
The first ingredient is whole wheat flour, which is a good sign. Whole wheat flour contains more nutrients like fiber, vitamins, and minerals compared to refined white flour. The bread also contains various grains like oats, rye, millet, and barley which adds fiber and nutrients.
However, the bread contains soybean oil, sugar, and dough conditioners. These are processed ingredients added for texture and shelf life rather than nutritional value. The bread also contains wheat gluten, an additive that provides chewiness but can cause issues for those sensitive to gluten.
Nutrition facts for Subway 9 grain wheat bread
Here are the nutrition facts for a standard slice of Subway 9 grain wheat bread (61g):
| Nutrient | Amount |
|---|---|
| Calories | 140 |
| Total Fat | 1.5g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 170mg |
| Total Carbohydrates | 25g |
| Dietary Fiber | 4g |
| Sugars | 4g |
| Protein | 6g |
The 9 grain wheat bread is relatively low in fat, saturated fat, and cholesterol. It also provides 4g of fiber per slice, which is a decent amount. However, it is quite high in carbohydrates and sodium compared to other bread options.
Benefits of Subway 9 grain wheat bread
Here are some of the benefits of choosing Subway’s 9 grain wheat bread:
- Higher in fiber than white breads due to whole grains
- Contains more B vitamins like folate compared to white bread
- Provides minerals like iron, magnesium, and selenium
- No trans fats
- Lower in saturated fat than breads made with butter or oil
- Vegan and vegetarian friendly
The whole grains and seeds provide valuable fiber, vitamins, and minerals. The bread is also low in unhealthy fats and cholesterol.
Downsides of Subway 9 grain wheat bread
Here are some of the downsides of Subway’s 9 grain wheat bread:
- High glycemic index, can spike blood sugar
- Contains processed ingredients like soybean oil and dough conditioners
- High in sodium (170mg per slice)
- Can cause bloating or GI issues due to wheat gluten
- Higher carb count than some wheat breads
- May be unsuitable for gluten free or low carb diets
While the bread offers fiber and nutrients from whole grains, the high amount of refined flour still gives it a high glycemic index. The high sodium, wheat gluten, and processed ingredients also counteract some of the benefits.
Healthier bread options at Subway
If you are looking for healthier bread alternatives at Subway, here are some options that provide more nutrients and fiber without heavily processed ingredients:
- 9 grain wholemeal bread – This contains whole grain wheat along with 8 other whole grains. It has more fiber (5g per 6 inch sub) and protein than the regular 9 grain wheat bread.
- Multigrain flatbread – With 3g fiber per 6 inch flatbread, this is a lighter option. It’s made with whole wheat flour and has lower carbs and sodium than 9 grain.
- Gluten-free bread – For those avoiding gluten, Subway offers gluten-free wraps and bread made with ancient grains like quinoa and amaranth.
- Lettuce wrap – Skipping the bread entirely and making a lettuce wrap is lowest carb option.
Is Subway 9 grain wheat bread healthy: The verdict
Overall, Subway’s 9 grain wheat bread is a better choice than regular white bread, but it’s not the healthiest option out there. The whole grains provide more nutrients and fiber than refined flour, but the bread still contains processed ingredients and added sugar.
For improved nutrition and lower glycemic impact, the 9 grain wholemeal or multigrain flatbread are better picks at Subway.Going for a lettuce wrap instead of bread is the lowest carb way to enjoy a Subway sandwich.
While not the worst choice, Subway’s 9 grain wheat bread is somewhat overhyped in the health department. With so many bakeries and stores now offering whole grain breads without processed additives, there are more wholesome options available.
