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Fiber-rich multigrain German-style bread roll
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Cornelius roll (65 g) has 161 calories. That works out to 247 calories per 100 g. It contains 28.3 g of carbs, 5.8 g of protein, 2.7 g of fat and 4.4 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 65 g
161
KCAL / 65G
Carbs
28.3g
· 10% DV
Protein
5.8g
· 12% DV
Fat
2.7g
· 3% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 14% · Fat 16%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 161 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 306 mg | 13% |
| Total carbohydrate | 28.3 g | 10% |
| Fiber | 4.4 g | 16% |
| Protein | 5.8 g | 12% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 65 g | 161 kcal |
| ½ piece (half) | 33 g | 82 kcal |
| 1 piece (small) | 45 g | 111 kcal |
| 1 serving (whole) | 65 g | 161 kcal |
| 1 piece (large) | 85 g | 210 kcal |
| 100 g | 100 g | 247 kcal |
| 2 piece (double) | 130 g | 321 kcal |
| 1 pack (mini) | 260 g | 642 kcal |
Calculated from 247 calories per 100 g.
A Cornelius roll is a processed, multigrain German-style bread roll. It is generally more substantial in texture than a plain white roll, but the exact flour and grain mixture can vary by producer.
Not necessarily: multigrain does not automatically mean whole grain. Check whether whole-grain flour is named in the ingredients; the roll’s darker colour or visible grains alone do not establish how much whole grain it contains.
The name Cornelius roll does not specify one fixed grain recipe. It describes a multigrain-style roll, while the particular grains and seeds can vary between products, so the ingredients list is the way to identify the blend in a specific roll.
Serve a Cornelius roll split and topped with cheese, eggs, or vegetables, or alongside soup or salad. Its hearty texture works well for a simple breakfast or lunch, and it can also be eaten plain or toasted.
Yes, Cornelius rolls freeze well. Freeze them in an airtight bag, whole or sliced, and take out only what you need. Thaw at room temperature or toast slices straight from frozen for a crisp finish.
Keep a Cornelius roll at room temperature in a bread box or paper bag. Refrigeration can make bread stale faster; store a cut roll with the cut side down and use it before it dries out.
Yes, a Cornelius roll can be toasted. Slice it and toast until crisp, or use it for a grilled sandwich; its grains and denser crumb make it a heartier alternative to a plain white roll.
Yes, Cornelius rolls make sturdy sandwiches. Their substantial texture can hold fillings such as cheese, egg, and vegetables without the bread collapsing easily; add wet ingredients just before eating to keep the roll from becoming soggy.
Use a stale Cornelius roll toasted, or cut it into cubes for soup and salad toppings. Discard the whole roll if you see mould rather than cutting away the affected spot, since mould can spread beyond what is visible.
A Cornelius roll may feel more satisfying than a light, refined roll because it is a multigrain bread with fibre. Pairing it with a protein-rich filling, such as egg or cheese, can make a more substantial meal.
Vitamins
B1
0.18mg · 15% DV
B3
2.21mg · 14% DV
Biotin
2.6µg · 9% DV
Folate
24.7µg · 6% DV
Minerals
Manganese
0.72mg · 31% DV
Selenium
16µg · 29% DV
Phosphorus
107mg · 15% DV
Sodium
306mg · 13% DV
Potassium ⭐
137mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 161 calories in 1 piece (medium) (65 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
A Cornelius roll is a German-style multigrain bread roll, made as a compact, individual portion rather than a loaf. Its grain-rich crumb is heartier and more textured than plain white bread, making it a useful base for either simple toppings or a small sandwich. In Germany, rolls are commonly part of breakfast, served with cheese, cold cuts, or spreads; they also work well alongside soup or a light lunch.
It stands out for its fibre, with 6.8 g per 100 g, and brings more substance to a meal than a plain roll. Pair it with vegetables and a protein-rich topping for a balanced sandwich, or choose lighter toppings if you want to keep the meal less heavy.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.36g
MONOUNSATURATED
0.59g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.