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Slimming Down Your Subway Sandwich: The Calorie-Cutting Power of Scooping Out the Bread

Scooping out the bread from your Subway sandwich could cut calories

In recent years, Subway has earned a reputation as a healthier option in the fast-casual restaurant category. With its “Live Fresh, Eat Healthy” campaign launched in 2012, Subway introduced a “Low Fat Range” of sub-options that contain 5 grams of fat or less. The chain has also made significant menu changes, including the introduction of fresh avocado spread, rotisserie chicken and Angus roast beef in 2021. In addition to these ingredient upgrades, Subway has been attentive to popular lifestyle and dietary trends.
For those seeking vegetarian options, Subway debuted a veggie patty made with soy and vegetables in 2019 (though it does contain milk and eggs, making it unsuitable for vegans). Additionally, select Subway locations began offering gluten-free bread, which is baked off-site to prevent cross-contamination, to accommodate those on gluten-free diets.

The Calorie Saving Hack

If you want to cut the calories from your Subway sandwich without sacrificing taste, there’s a simple hack that won’t cost you a dime. According to Krazy Koupon Lady, you can ask your Subway sandwich artist to remove the inside of your bread before adding your desired toppings. This step alone can reportedly cut about 200 calories from a footlong sandwich and about 100 calories from a six-inch sub.
This calorie-cutting technique was confirmed by a Subway employee on Reddit, lending credibility to its effectiveness. By scooping out the bread, you can significantly reduce the caloric intake of your meal, making it a viable option for those watching their calorie consumption.

Low-Carb Alternatives

For people on low-carb diets, Subway has taken steps to accommodate their needs. In 2021, the chain began testing a low-carb bread called Hero Bread, which was endorsed by Tom Brady. This bread contains only 1 gram of net carbohydrates, giving customers a lower-carb option. However, it may not be available at all Subway locations.
When low-carb bread is not an option, Subway offers an alternative: No Bready Bowls. These bowls contain the inner components of a sandwich, served in salad form. By removing the bread altogether, Subway reduces the carbohydrate and calorie content, making it an appropriate choice for those looking to limit their carbohydrate intake.

A health-conscious choice

Subway’s commitment to providing healthier options demonstrates its dedication to meeting the evolving needs of its customers. Whether you choose to scoop out the bread or opt for low-carb alternatives, Subway offers a range of choices to accommodate a variety of dietary preferences.
By making simple changes to your Subway sandwich, such as removing the bread or choosing low-carb options, you can enjoy a satisfying meal while reducing your calorie and carbohydrate intake. These strategies empower individuals who are health-conscious or following specific dietary plans to make informed choices when dining at Subway.
With Subway’s ongoing efforts to improve the quality of its ingredients and address dietary trends, it remains a viable option for individuals seeking a healthier, fast-casual dining experience.


Will scooping the bread out of my Subway sandwich significantly reduce the calories?

Yes, scooping out the bread can help reduce the calories in your Subway sandwich. It has been reported that removing the inside of the bread can remove about 200 calories from a footlong sandwich and about 100 calories from a six-inch sub.

Can I still enjoy a tasty Subway sandwich without the bread?

Yes, you can! Removing the bread doesn’t mean sacrificing taste. Subway offers a variety of delicious toppings, fillings and sauces that can make your sandwich just as tasty and satisfying without the bread.

Are there alternatives to reduce the carbohydrates in my Subway sandwich?

Yes, Subway has introduced low-carb options to accommodate customers on low-carb diets. They have tested a low carb bread called Hero Bread, endorsed by Tom Brady, which has only 1 gram of net carbs. In addition, Subway offers No Bready Bowls, which serve sandwich fillings in salad form, reducing both carbohydrates and calories.

Does removing the bread affect the overall texture and structure of the sandwich?

While removing the bread may change the traditional structure of the sandwich, it won’t necessarily affect the overall texture or flavor. The fillings, condiments, and toppings will still provide a delightful combination of flavors and textures.

Can I ask for the bread to be scooped out at any Subway location?

In general, you should be able to request your bread to be scooped out at most Subway locations. However, it’s always a good idea to check with the specific location as there may be some variations in policy or availability of certain options.

Are there any benefits to scooping the bread other than calorie reduction?

Yes, in addition to reducing calories, scooping the bread can also reduce the carbohydrate content of your sandwich. This can be beneficial for people on low-carb or keto diets, as it allows them to enjoy a Subway meal while keeping their carbohydrate intake in check.

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