How Many Calories Are in a 6-Inch Hero Bread Sub Roll?

January 14, 2026 •

3 min read

According to nutritional data, a 6-inch Hero Bread sub roll from Subway contains 100 calories. This low-calorie count, combined with its high fiber and protein content, makes it a popular choice for those on keto or other low-carb diets.

Quick Summary

A 6-inch Hero Bread sub roll from Subway has 100 calories, 1g net carbs, and 12g protein, making it an appealing option for low-carb and high-fiber diets.

Key Points

100 Calories Per 6-Inch Roll: A 6-inch Hero Bread sub roll contains just 100 calories.
1g Net Carbs: It features a low net carb count, making it ideal for keto and low-carb diets.
High in Fiber: With 26g of dietary fiber per roll, it aids in digestion and increases feelings of fullness.
High in Protein: The roll provides 12g of protein, contributing to satiety and muscle health.
Zero Sugar: There are 0g of sugar in a 6-inch Hero Bread roll, avoiding blood sugar spikes.
Ultra-Processed Food: Though nutritionally beneficial, it is considered an ultra-processed food due to its resistant starch content and additives.
Contains Gluten: The product is not gluten-free, despite its low carb profile.

Complete Nutritional Breakdown of a 6-Inch Hero Bread

When evaluating a food's place in a diet, it's essential to look beyond just the calorie count. For the 6-inch Hero Bread sub roll, the full nutritional profile offers a more complete picture of its benefits.

A 6-inch sub roll contains:

Calories: 100
Net Carbs: 1g (Total Carbs 27g - Dietary Fiber 26g)
Protein: 12g
Dietary Fiber: 26g
Total Fat: 5g
Sugar: 0g
Sodium: 430mg

What are 'Net Carbs' and Why are They Significant?

Understanding net carbs is key to appreciating the benefits of Hero Bread, especially for those managing blood sugar or following a keto diet. The term 'net carbs' refers to the carbohydrates that are fully digested and absorbed by the body. It is calculated by subtracting dietary fiber from the total carbohydrates.

Dietary fiber, which makes up a significant portion of Hero Bread's total carbohydrates, is not fully digested by the body and does not impact blood sugar levels in the same way as other carbs. This is why a 6-inch Hero Bread roll, despite having 27g of total carbs, has only 1g of net carbs.

Hero Bread vs. Traditional Bread: A Nutritional Comparison

To highlight the value of Hero Bread, it's helpful to compare it with a standard 6-inch white bread sub roll. The contrast in nutritional content is clear and demonstrates why Hero Bread is a preferred choice for many.


Nutrient	6-Inch Hero Bread Roll	Standard 6-Inch White Sub Roll (estimate)
Calories	100	~200-220
Net Carbs	1g	~40-45g
Protein	12g	~7-9g
Dietary Fiber	26g	~1-2g
Sugar	0g	~3-5g

As the table shows, Hero Bread offers a much lower calorie count, significantly fewer net carbs, and a higher amount of both protein and fiber. This nutritional profile helps promote feelings of fullness and provides steady energy, unlike the blood sugar spike that can follow consuming traditional, high-carb bread.

Benefits and Potential Concerns

While Hero Bread is celebrated for its low-carb status, it's important to consider both the benefits and potential concerns.

Benefits of Choosing Hero Bread

Low Net Carbs: Ideal for keto and low-carb lifestyles.
High Fiber: Supports digestive health and promotes a feeling of fullness.
Higher Protein: Helps with satiety and muscle maintenance.
Zero Sugar: Avoids the empty calories and blood sugar spikes associated with added sugars.
Taste and Texture: Mimics the taste and texture of regular bread, eliminating the feeling of compromise.

Potential Concerns

Ultra-Processed: Critics note that products like Hero Bread, which rely on resistant starches, are technically ultra-processed foods.
High Sodium: A 6-inch roll contains 430mg of sodium, a consideration for those managing blood pressure.
Ingredient Additives: Contains additives and emulsifiers, which might be a downside for those seeking a whole-food diet.

Ingredients in Hero Bread

The main ingredients include water, resistant wheat starch, wheat protein, olive oil, and yeast. Resistant wheat starch is a key component, classified as a dietary fiber, which explains the low net carb count. It's also important to note that Hero Bread products are not gluten-free.

Versatility and Usage

Hero Bread is not limited to just sub sandwiches. Its versatility makes it a suitable substitute for many bread-based dishes. You can use it for:

Breakfast sandwiches
Toasts
Garlic bread
Sandwiches and melts
Accompanying soups and salads

Conclusion

In conclusion, a 6-inch Hero Bread sub roll contains 100 calories, making it a significantly lower-calorie alternative to traditional sub rolls. It is particularly beneficial for those on low-carb diets due to its exceptionally low 1g net carb count and high fiber and protein content. While it offers clear nutritional advantages over standard bread, it's worth noting its status as an ultra-processed food with higher sodium content. For individuals seeking to reduce net carbs and increase fiber without sacrificing the taste and feel of real bread, Hero Bread presents a compelling and delicious option.

Frequently Asked Questions

A 6-inch Hero Bread sub roll contains only 1 gram of net carbs.

Yes, with only 1g net carb per 6-inch roll, Hero Bread is considered a suitable option for many people following a ketogenic diet.

Total carbs include all carbohydrates, while net carbs are total carbs minus dietary fiber. The high fiber content of Hero Bread is why its net carb count is so low.

No, Hero Bread is not gluten-free. It contains wheat and is made with resistant wheat starch, which includes gluten.

A single 6-inch Hero Bread roll contains 430mg of sodium, which is something to consider for those monitoring their sodium intake.

The 6-inch Hero Bread roll has a significantly higher fiber content (26g) than a traditional white sub roll, which typically has only 1-2 grams.

According to the manufacturer and some reviews, Hero Bread is formulated to taste and feel like traditional bread, avoiding the common pitfalls of other low-carb alternatives.