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Bread roll Calories
Small white bread roll
CALORIES
GI
POTASSIUM
FIBER
Bread roll Nutrition Facts
Selected: 100 g
279
KCAL / 100G
Carbs
53.4g
· 77%
Protein
8.8g
· 13%
Fat
3.2g
· 10%
Fiber
2.7g
Bread roll Vitamins & Minerals
Vitamins
B1
0.46mg · 38% DV
B3
3.8mg · 24% DV
Folate
95µg · 24% DV
B2
0.27mg · 21% DV
Minerals
Selenium
27.5µg · 50% DV
Iron
4mg · 22% DV
Sodium
491mg · 21% DV
Calcium
144mg · 14% DV
Bread roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bread 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 Bread roll Contain Allergens?
Contains these allergens:
Which Diets Is Bread 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
Bread roll Fat Profile
SATURATED
0.7g
MONOUNSATURATED
0.55g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 34:1
Above the ideal 4:1 (34:1).
Foods Similar to Bread roll
Bread roll — Frequently Asked Questions
Why does a bread roll go stale quickly, and how can I keep it fresh longer?
Bread stales as moisture redistributes and the starch structure firms up over time. Keeping it in a bread box or cloth bag usually helps; the fridge often makes it go firm faster.
Can a bread roll be frozen?
Yes. Freezing it in an airtight bag, ideally sliced first, makes it easier to thaw only what you need.
Does toasting a bread roll change its nutrition a lot?
Toasting mainly reduces moisture and changes texture and flavor, while the basic carbohydrate and protein content stays broadly similar. Very heavy browning is best avoided because it can create unwanted compounds.
Is a bread roll enough on its own for breakfast?
On its own, it is mostly an energy food rather than a balanced meal. Pairing it with protein and some fat, such as eggs, cheese, hummus, or nut butter, usually makes it more filling.
Is a bread roll better before or after a workout?
Before exercise, it can be a practical source of easy-to-digest energy, especially with simple toppings. After exercise, it is usually more useful when paired with a protein source to support recovery.
How does a bread roll compare with wholegrain bread?
Wholegrain bread is usually more filling because it tends to provide more fibre and a denser texture. A bread roll may be preferred when you want a softer texture and milder taste.
Can a bread roll upset digestion?
For some people, large portions, fast eating, or rich fillings can contribute to bloating or discomfort. Because it contains gluten, people with coeliac disease or gluten-related disorders should avoid it.
Why does a bread roll seem to raise blood sugar quickly for some people?
Refined-style breads are often digested relatively quickly, especially when eaten alone. Adding protein, fibre, or fat can slow the meal down and make it feel steadier.
What fillings make a bread roll a healthier sandwich?
A better-balanced sandwich usually includes a protein source, vegetables, and not just spreads. Good options include tuna, chicken, cheese, hummus, avocado, tomato, cucumber, and leafy greens.
Because it is processed, should a bread roll be avoided completely?
No. Being processed does not automatically make a food unsuitable; what matters more is portion, frequency, and what else is in the meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.