At Subway, you can customise a healthy, nutritious sandwich, layering it with your favourite lean meats, and packing it full of fresh vegetables on your choice of bread. You might think that choosing one of the wheat bread options, including the Honey Oat roll, is far better than asking for the original Italian roll. As it turns out, most of Subway's rolls are quite similar in nutritional content. The Honey Oat roll may appear to be one of the best choices, with its golden brown colour and crunchy honey and oat topping. However, if you are concerned about your sugar intake, you may want to consider the ingredients in a Honey Oat roll first. Other breads, including the original Italian roll and the 9-Grain Wheat roll, may be better choices for you.
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A 6-inch Honey Oat sandwich roll has 260 calories, of which 25 calories come from fat and 32 calories come from sugar. A better alternative if you want your sandwich made on wheat bread might be the lower-calorie and less sweet 9-Grain Wheat, which has 210 calories, 20 calories from fat and 5 grams less sugar.
The Honey Oat sandwich roll is a sweetened wheat alternative to the original Subway Italian roll and contains 49 grams of carbohydrates, including 5 grams of dietary fibre and 8 grams of refined sugar, or 16 per cent of the recommended daily allowance. The Honey Oat recipe includes organic cane juice solids and honey solids. If sugar intake is your primary concern, yet you still want to build your sandwich on a wheat roll, Subway's 9-Grain Wheat bread will be a better alternative, providing just 3 grams of sugar per 6-inch serving.
If you are concerned about limiting your fat grams, most of Subway's bread rolls provide 3 grams or less of fat. Subway touts its sandwiches as lower-fat alternatives to the typical fast-food hamburger. The Honey Oat roll contains 3 grams of fat, including 0.5 gram of saturated fat and 0 grams of trans fat. Subway's Honey Oat recipe includes sunflower oil.
A 6-inch Honey Oat roll is a good source of protein, containing both wheat and soy ingredients, and providing 9 grams of protein in every 6-inch serving, or 18 per cent of the recommended daily intake. The Honey Oat topping includes diced soy nuts.
One 6-inch Honey Oat roll contains 430 mg of sodium, or about 18 per cent of the daily recommended allowance. If you are concerned about sodium intake, the Sourdough roll provides the least sodium, at just 210 mg per 6-inch serving.
Vitamins and Minerals
A 6-inch Honey Oat roll provides 10 per cent of the recommended daily allowance of vitamin C, 15 per cent iron, and 4 per cent calcium.
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