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Bread Roll Calories
Small, round bread roll
CALORIES
GI
POTASSIUM
FIBER
Bread Roll Nutrition Facts
Selected: 100 g
270
KCAL / 100G
Carbs
51g
· 76%
Protein
8.5g
· 13%
Fat
3.2g
· 11%
Fiber
2.5g
Bread Roll Vitamins & Minerals
Vitamins
B1
0.25mg · 21% DV
B3
2.2mg · 14% DV
B2
0.13mg · 10% DV
Folate
30µg · 8% DV
Minerals
Selenium
14µg · 25% DV
Sodium
480mg · 21% DV
Iron
3mg · 17% DV
Phosphorus
75mg · 11% 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
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bread Roll Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.7g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 23.3:1
Above the ideal 4:1 (23.3:1).
Foods Similar to Bread Roll
Bread Roll — Frequently Asked Questions
What is the best way to store a bread roll so it stays fresh longer?
Keep it at room temperature in a bread box or a sealed bag to slow staling. Refrigeration usually makes bread go firm faster, so it is not ideal for short-term storage.
Can a bread roll be frozen?
Yes, bread rolls freeze well, especially if sliced or wrapped individually. Thawing at room temperature or warming briefly in the oven helps restore texture.
Does toasting a bread roll change its nutrition much?
Toasting mainly reduces moisture and changes texture rather than dramatically changing the core macronutrients. What affects the overall meal more is what you add on top, such as butter, spreads, or processed fillings.
Is a bread roll a good pre-workout food?
It can be a practical pre-workout option because it provides easily digested carbohydrate. If you are sensitive before exercise, pairing it with only a small amount of fat may feel more comfortable.
Does eating a bread roll at night cause weight gain?
Eating it at night does not automatically cause weight gain; total intake over time matters more. The bigger issue is often portion size and high-calorie toppings eaten along with it.
What should you eat with a bread roll to make it more balanced?
Pairing it with protein and fibre helps make the meal more satisfying. Good examples include eggs, cheese, yogurt-based spreads, hummus, and plenty of vegetables.
Is a bread roll better than regular white bread?
Not always, because many bread rolls are made from similarly refined flour and are just shaped differently. If you want more fullness and steadier digestion, a higher-fibre wholegrain option is often the stronger choice.
Why do bread rolls make some people feel bloated?
Because they contain gluten and are often eaten quickly, some people may notice digestive discomfort afterward. Anyone with coeliac disease, diagnosed gluten sensitivity, or persistent symptoms should be especially careful.
What should you watch out for when making a sandwich with a bread roll?
Fillings can turn a simple roll into a much heavier meal very quickly. Large amounts of processed meat, creamy sauces, and cheese can add a lot more salt and energy than expected.
How can you use a bread roll if it has gone stale?
Stale bread rolls can be turned into toast, croutons, breadcrumbs, or baked snacks. If there is any mould, it should be discarded rather than trimmed and eaten.
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Nutrition data compiled from USDA FoodData Central and scientific sources.