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Flaxseed Sandwich Roll Calories
Source of fiber and plant omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Flaxseed Sandwich Roll (75 g) has 207 calories. That works out to 276 calories per 100 g. It contains 32.8 g of carbs, 8 g of protein, 5.6 g of fat and 5.9 g of fiber. Its 0.9 mg of Manganese covers 38% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Flaxseed Sandwich Roll Nutrition Facts
Selected: 1 piece (medium) · 75 g
207
KCAL / 75G
Carbs
32.8g
· 12% DV
Protein
8g
· 16% DV
Fat
5.6g
· 7% DV
Fiber
5.9g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 15% · Fat 24%
Flaxseed Sandwich Roll nutrition facts table · 1 piece (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 207 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.62 g | 3% |
| Trans fat | 0 g | |
| Sodium | 323 mg | 14% |
| Total carbohydrate | 32.8 g | 12% |
| Fiber | 5.9 g | 21% |
| Protein | 8 g | 16% |
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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How Many Calories in 1 Medium Flaxseed Sandwich Roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 75 g | 207 kcal |
| ½ piece (half) | 38 g | 105 kcal |
| 1 piece (small) | 45 g | 124 kcal |
| 1 serving (medium) | 75 g | 207 kcal |
| 100 g | 100 g | 276 kcal |
| 1 piece (large) | 100 g | 276 kcal |
| 1 piece (jumbo) | 125 g | 345 kcal |
| 2 piece (double) | 150 g | 414 kcal |
Calculated from 276 calories per 100 g.
Frequently Asked Questions About Flaxseed Sandwich Roll
What is a flaxseed sandwich roll?
A flaxseed sandwich roll is a bread roll made with flaxseeds in the dough, on the crust, or both. It has a mildly nutty flavor and provides fiber and plant omega-3; recipes and the amount of flaxseed used vary.
Is a flaxseed sandwich roll healthy?
It can be a nutritious bread choice because it provides fiber and plant omega-3. A flaxseed sandwich roll is still a processed baked bread, though, and adding flaxseed does not make it equivalent to eating whole flaxseeds or guarantee that it is whole-grain.
How do you make a flaxseed sandwich roll?
To make a flaxseed sandwich roll, mix flaxseeds into bread dough, shape the dough into rolls, and bake until done. You can also scatter seeds on top before baking; the flour, yeast, and seed proportions vary by recipe.
What fillings go well in a flaxseed sandwich roll?
Egg, cheese, hummus, chicken, avocado, and crunchy salad vegetables all work well in a flaxseed sandwich roll. Its mild, nutty taste pairs especially well with savory fillings, while moist ingredients help keep the sandwich from tasting dry.
Can you use a flaxseed sandwich roll instead of regular sandwich bread?
Yes, you can use a flaxseed sandwich roll anywhere you would use a regular sandwich roll. Its seeds add texture and a nutty flavor, so it may suit savory fillings particularly well; check the package if you need a specific bread texture or ingredient profile.
How should you store a flaxseed sandwich roll?
Store a flaxseed sandwich roll in an airtight bag or bread container in a cool, dry place to keep it from drying out. Refrigeration can make bread stale faster; discard the whole roll if you see mold rather than cutting off the visible spot.
Can you freeze a flaxseed sandwich roll?
Yes, a flaxseed sandwich roll freezes well. Slice it first and seal the slices in a freezer-safe bag, so you can take out only what you need; toast slices straight from frozen or let them thaw before making a sandwich.
Can you toast a flaxseed sandwich roll?
Yes, a flaxseed sandwich roll can be toasted or grilled like other bread rolls. Toasting brings out the seeds’ nutty flavor, but thinner halves may brown quickly, so keep an eye on them in the toaster or pan.
Should flaxseeds in a flaxseed sandwich roll be whole or ground?
Either whole or ground flaxseeds can be used in a flaxseed sandwich roll. Whole seeds give the bread a more noticeable texture, while ground flaxseed blends into the dough more evenly; the recipe determines which form is used.
Can people with diabetes eat a flaxseed sandwich roll?
People with diabetes can include a flaxseed sandwich roll while accounting for its carbohydrates in their meal. Its fiber may affect the blood-sugar response, but it is still a bread serving; a registered dietitian can help fit it into an individual meal plan.
Flaxseed Sandwich Roll Vitamins & Minerals
Vitamins
B1
0.32mg · 27% DV
B3
3.15mg · 20% DV
Biotin
4.5µg · 15% DV
Folate
57µg · 14% DV
Minerals
Manganese
0.89mg · 39% DV
Selenium
21µg · 38% DV
Phosphorus
189mg · 27% DV
Copper
0.22mg · 24% DV
Sodium
323mg · 14% DV
Potassium ⭐
184mg · 5% DV
Flaxseed Sandwich Roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flaxseed Sandwich Roll
To burn the 207 calories in 1 piece (medium) (75 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.
What is Flaxseed Sandwich Roll?
A Flaxseed Sandwich Roll is a soft bread roll with flaxseed mixed into or scattered over the dough. It is a bakery-style variation rather than a dish tied to one particular region, made to split open and hold sandwich fillings. The seeds bring a mild, nutty flavour and a little crunch against the tender crumb.
It works for breakfast or lunch, filled with cheese, egg, vegetables, or hummus, and can also be served alongside soup. Its fibre and plant-based omega-3 make it a more seed-rich choice than a plain white roll; one medium roll is about 75 g. For a lighter sandwich, add plenty of fresh vegetables and choose a modest amount of filling.
How Nutritious Is Flaxseed Sandwich Roll?
Nutrient density
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.
Satiety score
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.
Is Flaxseed Sandwich Roll Processed?
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.
Does Flaxseed Sandwich Roll Contain Allergens?
Contains these allergens:
Which Diets Is Flaxseed Sandwich Roll Good For?
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
Flaxseed Sandwich Roll Fat Profile
SATURATED
0.62g
MONOUNSATURATED
1.11g
POLYUNSATURATED
2.57g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.