A Hero Roll: Just The Right Amount of Carbs For a Super Meal!

How To

A hero roll is a type of sandwich that is usually served on a long, round roll. It typically contains various fillings such as meats, cheeses, vegetables, and condiments. While the exact ingredients and portions vary, they all contain some type of carbohydrate. On average, one hero roll contains about 40-60 grams of carbohydrates. Therefore, it is important to be aware of the carbohydrate content of a hero roll if you are looking to manage your carbohydrate intake.

The Carb Count of Common Subway Hero Rolls

Subway’s hero rolls are a popular choice for many customers, due to the wide variety of fillings available. However, those watching their carb intake may be interested to know the carb count of these rolls.

The hero roll with classic Italian bread contains 76g of carbohydrates, while the hero roll with Monterey Cheddar contains 70g of carbohydrates. The hero roll with honey oat bread contains 74g of carbohydrates, and the hero roll with sourdough contains 75g of carbohydrates.

The hero roll with 9-grain wheat bread contains 77g of carbohydrates, and the hero roll with flatbread contains 46g of carbohydrates. The hero roll with spinach wrap contains 44g of carbohydrates, while the hero roll with tomato basil wrap contains 42g of carbohydrates.

Finally, the hero roll with garlic butter wrap contains 45g of carbohydrates. As such, those counting carbs can make an informed decision when choosing which bread type to choose for their hero roll.

How Many Carbs are in a Hero Roll?

A hero roll typically contains around 59 grams of carbohydrates per serving. The exact amount of carbohydrates may vary depending on the ingredients used in the recipe. For example, a hero roll made with white bread may have more carbohydrates than a hero roll made with whole wheat bread. It is important to check the nutrition facts label of the product to determine the exact amount of carbohydrates per serving.

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Understanding the Carbohydrates in a Hero Roll

Carbohydrates are an essential part of a healthy diet, providing the body with energy and helping to regulate digestion. A hero roll is a type of sandwich typically filled with meat, cheese, and other ingredients. While the exact ingredients may vary, it is typically made up of a variety of carbohydrates, including bread, cheese, and cured meats.

Bread is the primary source of carbohydrates in a hero roll. Depending on the variety, a hero roll can contain either white bread or a wheat bread. White bread is made from refined wheat, which is milled to remove the bran and germ, resulting in a softer texture. Wheat bread is made from whole wheat, which is milled to separate the bran and germ from the endosperm, resulting in a denser texture. Both varieties contain carbohydrates in the form of starches and sugars.

Cheese is another carbohydrate source found in many hero rolls. Cheese is made by curdling milk, which separates the proteins and fats from the carbohydrates. The carbohydrates in the cheese are primarily in the form of lactose, which is a type of sugar.

Cured meats, such as salami or prosciutto, are also a common ingredient in hero rolls. These meats are typically cured using salt, which helps to draw out the moisture from the meat and preserves it. Cured meat contains carbohydrates in the form of glycogen, a stored form of sugar found in the muscle tissue.

In summary, the carbohydrates in a hero roll come primarily from the bread, cheese, and cured meats. The type of bread used can vary, but it is typically either white or wheat bread. Cheese contains the sugar lactose, while cured meats contain glycogen. By understanding the carbohydrates present in a hero roll, you can make informed decisions about your dietary choices.

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Low-Carb Alternatives to a Hero Roll

If you are looking for a low-carb alternative to a hero roll, there are several options available. One alternative is to use lettuce wraps instead of a traditional bun. Lettuce wraps are a simple, low-carb option that can be filled with your favorite ingredients for a tasty sandwich.

Another option is to use a portobello mushroom as the bun substitute. Simply remove the stem and fill the mushroom with the desired ingredients. This is a great option for those looking for a more flavorful low-carb alternative.

You can also use zucchini slices in place of a traditional bun. Simply slice a zucchini into thin rounds and use them as the bun for your sandwich. Zucchini slices are a great way to add flavor and texture to your sandwich without adding carbs.

For a slightly more filling option, try using a portobello mushroom cap or an eggplant slice as the bun. Both of these options provide a hearty, low-carb alternative to traditional buns.

Finally, you can also try using a collard green leaf or a large piece of Swiss chard as a wrap. Simply fill the leaf or chard with your desired ingredients and enjoy.

No matter which low-carb alternative you choose, you can enjoy a delicious hero roll without the added carbs.

How to Build a Low-Carb Hero Roll for a Healthier Meal

A hero roll is a tasty sandwich that can be found around the world. It typically consists of a roll filled with meat, cheese, and vegetables, drizzled with a savory sauce. However, traditional hero rolls are high in carbohydrates, which can be unhealthy for some individuals. Fortunately, it is possible to make a low-carbohydrate hero roll that is still flavorful and satisfying.

To make a low-carb hero roll, begin by choosing a low-carbohydrate roll. Popular options include lettuce wraps, portobello mushroom caps, and whole-grain wraps. Whatever type of low-carbohydrate roll you choose, it is important to make sure that it is not processed or filled with added ingredients.

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Next, select the ingredients for the filling. Lean proteins such as chicken, turkey, or fish are good options. For vegetables, choose colorful ingredients such as tomatoes, peppers, onions, or spinach. Cheese can also be added, but it is best to select a low-fat variety.

Finally, top off the roll with a delicious sauce. For a healthier option, choose one that is low in fat and sugar. Popular choices include salsa, pesto, and hummus.

Once the ingredients have been gathered, it is time to assemble the hero roll. Start by laying the wrap flat on a plate. Place the lean protein and vegetables in the center of the wrap. Top with cheese, if desired. Finally, drizzle the sauce over the entire roll. Roll the wrap up and enjoy your low-carbohydrate hero roll.

With a few simple steps, it is easy to create a healthier version of a hero roll. Not only is this low-carbohydrate option more nutritious than the traditional version, it is also delicious and flavorful. So the next time you are craving a hero roll, try making this healthier version.


How many carbohydrates are in a hero roll?

A hero roll typically contains around 50 grams of carbohydrates.

Are all hero rolls the same in terms of carbohydrate content?

No, the carbohydrate content of hero rolls can vary depending on the type of bread used and the size of the roll.

What other nutrients are present in a hero roll?

A hero roll typically contains proteins, fats, and dietary fiber in addition to carbohydrates.

Is a hero roll a good choice for people on a low carbohydrate diet?

No, a hero roll is not a good choice for people on a low carbohydrate diet.

Are there any alternatives to a hero roll that have fewer carbohydrates?

Yes, there are several alternatives such as a lettuce wrap or a low-carb wrap that have fewer carbohydrates than a hero roll.


In conclusion, a hero roll typically contains around 54 grams of carbs, making it a relatively high-carb food option. However, it can still fit into a healthy diet when consumed in moderation.