Rolls Calories & Nutritional Facts Calculator
Calculate precise calories and comprehensive nutritional information for different types of bread rolls. Get detailed insights into protein, carbohydrates, fiber, vitamins, and minerals to make informed dietary choices.
About Bread Rolls & Nutrition
Bread rolls are versatile baked goods that serve as staples in cuisines worldwide. From dinner rolls to hamburger buns, these small portions of bread provide essential carbohydrates, protein, and various nutrients. The nutritional content varies significantly based on ingredients, size, and preparation methods.
Nutritional Highlights:
- Carbohydrates: Primary energy source, typically 15-35g per roll depending on size
- Protein: Moderate source with 2.7-8.1g per roll, supporting muscle health
- Fiber: Varies by type, with whole wheat rolls providing 2.0-4.8g per roll
- B Vitamins: Good source of thiamin, riboflavin, and niacin for energy metabolism
- Iron: Provides 0.8-2.8mg per roll for oxygen transport
- Folate: Essential for cell division, varies by fortification (13-88mcg per roll)
Health Considerations:
- Whole wheat rolls provide more fiber and nutrients than white rolls
- Watch portion sizes and toppings for calorie control
- Choose enriched rolls for additional vitamins and minerals
- Consider sodium content, especially in commercial rolls
For more comprehensive nutrition information and healthy eating tips, visit our nutrition guides or explore our complete collection of food calculators.
Complete Guide to Bread Roll Nutrition
Types of Bread Rolls and Their Nutritional Benefits
Understanding different roll types helps you make informed dietary choices. Dinner rolls typically contain 84-195 calories per roll (30-70g), while hamburger buns range from 147-206 calories. Whole wheat rolls provide significantly more fiber (6.8g vs 2.3g per 100g) and nutrients compared to white rolls. Brioche rolls are higher in calories (365 cal/100g) due to butter and eggs, while pretzel rolls are notably high in sodium (1285mg/100g).
White vs. Whole Wheat Rolls: Which is Healthier?
Whole wheat rolls are generally healthier, containing significantly more fiber (6.8g vs 2.3g per 100g), protein (11.2g vs 8.9g), and essential minerals like magnesium and zinc. They also have a lower glycemic index, helping maintain stable blood sugar levels. However, white rolls are often enriched with B vitamins and iron, making them nutritionally valuable when whole grain options aren’t available.
Roll Nutrition Facts and Health Benefits
Bread rolls provide essential carbohydrates for energy, along with important nutrients like folate, iron, and B vitamins. A medium dinner roll (50g) typically provides 140 calories, 4.5g protein, and 25.4g carbohydrates. When choosing rolls, look for whole grain options that provide more fiber and nutrients. Visit our macro calculator to plan balanced meals with rolls.
How to Make Rolls Part of a Healthy Diet
Rolls can be part of a balanced diet when consumed in moderation and paired with nutritious foods. Choose whole grain varieties when possible, watch portion sizes, and be mindful of high-calorie toppings like butter or cream cheese. For weight management tips, check our calorie burn calculator.
Roll Nutrition Comparison Table
| Roll Type | Calories (per 100g) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| Dinner Roll | 279 | 8.9 | 50.8 | 2.3 | 4.6 | 426 |
| Hamburger Bun | 294 | 9.4 | 51.4 | 2.1 | 5.2 | 518 |
| Whole Wheat Roll | 268 | 11.2 | 48.8 | 6.8 | 4.2 | 385 |
| Kaiser Roll | 285 | 9.2 | 51.2 | 2.5 | 4.8 | 465 |
| Brioche Roll | 365 | 8.8 | 48.5 | 1.8 | 15.2 | 385 |
Glycemic Index and Blood Sugar Impact
Different roll types have varying glycemic index values. White rolls typically have a moderate to high GI (65-85), while whole wheat rolls have a moderate GI (55-70) due to higher fiber content. The enrichment process and added sugars can also affect blood sugar response. Research from the Journal of Food and Nutrition Research shows that multi-grain breads have improved nutritional profiles.
Roll Storage and Preparation Tips
Store rolls in a cool, dry place and consume within the expiration date. For best texture, warm rolls in a 350°F oven for 3-5 minutes rather than microwaving. Fresh rolls have better nutritional value and taste compared to processed alternatives. Toasting can slightly reduce moisture content but doesn’t significantly affect nutritional value.
Healthy Roll Recipe Ideas
Create nutritious meals with rolls: breakfast sandwiches with eggs and vegetables, turkey and avocado on whole wheat rolls, or veggie burgers on sesame buns. For more healthy recipe ideas and nutritional guidance, explore our protein calculator and carb calculator.
Commercial vs. Homemade Rolls
Homemade rolls often contain fewer preservatives and additives compared to commercial varieties. However, commercial rolls are typically fortified with vitamins and minerals. Studies on roll bread development show that ingredient substitutions can improve nutritional value while maintaining quality.
Frequently Asked Questions About Roll Nutrition
Q: How many calories are in a typical dinner roll?
A: A medium dinner roll (50g) contains approximately 140 calories, while a small roll (30g) has
about 84 calories. Large rolls (70g) contain around 195 calories. Size and ingredients
significantly affect calorie content.
Q: Are whole wheat rolls significantly healthier than white rolls?
A: Yes, whole wheat rolls provide more fiber (6.8g vs 2.3g per 100g), protein, and essential
minerals. They also have a lower glycemic index for better blood sugar control.
Q: Can rolls be part of a weight loss diet?
A: Yes, when consumed in moderation as part of a balanced diet. Choose whole grain varieties and
be mindful of high-calorie toppings and fillings.
Q: Which roll type has the lowest sodium content?
A: Whole wheat rolls typically have moderate sodium (385mg/100g), while pretzel rolls are
highest (1285mg/100g). Brioche and sourdough rolls fall in the middle range.
Q: How do toppings affect roll nutrition?
A: Toppings can significantly increase calories and fat. Butter adds 34 calories per teaspoon,
while peanut butter adds 94 calories per tablespoon. Choose toppings wisely for balanced
nutrition.
Disclaimer: Nutritional values are based on USDA FoodData Central and may vary by brand, recipe, and preparation method. This calculator provides estimates for educational purposes. Actual values may differ by ±10-15% depending on specific ingredients and manufacturing processes.
For personalized nutrition planning and more health calculators, visit Fit Health Regimen for comprehensive fitness and nutrition tools.
References
- Almoumen, A., Mohamed, H., Sobti, B., Ayyash, M., Kamleh, R., Al-Marzouqi, A. H., & Kamal-Eldin, A. (2025). Quality of bread rolls fortified with date fruit pomace: Structure, proximate composition, staling, and sensory evaluation. NFS Journal, 38, 100214.
- de Figueiredo, Maria & Vilela, Anderson & Ribeiro, Celene & Maria Feitosa de Figueirêdo, Rossana & Grisi, Cristiani & Viana, Arianne & Vieira, Érica. (2020). Development and characterization of roll bread with partial replacement of wheat flour by malt bagasse. Research, Society and Development. 9. e70291110468. 10.33448/rsd-v9i11.10468.
- Alkurd, Refat & Takruri, Hamed & Muwalla, Marwan & Arafat, Tawfeeq. (2020). The Nutritional Value, Energy and Nutrient Contents and Claims of Marketed Multi-grain Breads. Journal of food and nutrition research. 8. 600-605. 10.12691/jfnr-8-10-9.
