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Whole-Wheat Roll Calories
Fiber-rich whole-grain bread roll
CALORIES
GI
POTASSIUM
FIBER
Whole-Wheat Roll Nutrition Facts
Selected: 100 g
247
KCAL / 100G
Carbs
41.4g
· 65%
Protein
13.1g
· 20%
Fat
4.2g
· 15%
Fiber
7g
Whole-Wheat Roll Vitamins & Minerals
Vitamins
B1
0.42mg · 35% DV
B3
4.8mg · 30% DV
Biotin
6µg · 20% DV
B2
0.21mg · 16% DV
Minerals
Manganese
2mg · 87% DV
Selenium
33µg · 60% DV
Phosphorus
275mg · 39% DV
Magnesium
92mg · 22% DV
Whole-Wheat Roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole-Wheat 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 Whole-Wheat Roll Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Wheat 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
Whole-Wheat Roll Fat Profile
SATURATED
0.62g
MONOUNSATURATED
0.86g
POLYUNSATURATED
1.45g
Omega 6:3 ratio 16.9:1
Above the ideal 4:1 (16.9:1).
Foods Similar to Whole-Wheat Roll
Whole-Wheat Roll — Frequently Asked Questions
Why can a whole-wheat roll be more filling than a white bread roll?
It usually contains more fibre and a denser grain structure, which can slow digestion and help fullness last longer. Pairing it with a protein source often makes it even more satisfying.
Is a whole-wheat roll better before or after exercise?
It can work at either time depending on the meal. Before training, it can provide steady energy; after training, it pairs well with protein as part of recovery.
What foods go well with a whole-wheat roll for a more balanced meal?
Good options include eggs, yogurt-based spreads, cheese, hummus, or bean spreads. Adding vegetables helps round out the meal with extra volume and fibre.
Why does a whole-wheat roll sometimes taste drier or feel denser?
Whole-wheat flour contains bran, which absorbs more water and can make bread feel firmer than white bread. Gentle reheating or serving it with moist fillings can improve texture.
How should a whole-wheat roll be stored, and should it go in the fridge?
For short-term storage, keep it in a cool, dry place in a sealed bag or container. Refrigeration often makes bread stale faster, so freezing is usually better for longer storage.
Can you freeze a whole-wheat roll?
Yes. Freezing it in portions or pre-sliced makes it easier to thaw only what you need and helps reduce waste.
Does toasting a whole-wheat roll change its nutrition a lot?
Toasting mainly changes moisture and texture rather than the core nutrients. Very heavy browning is best avoided because it can create bitter flavors and unwanted compounds.
Who should be careful with whole-wheat rolls?
People with celiac disease, non-celiac gluten sensitivity, or wheat allergy should be cautious because the roll contains gluten. Individual tolerance and medical advice matter.
Does “whole-wheat” mean the roll is minimally processed?
No. “Whole-wheat” describes the flour used, but the product can still be a processed bread. The ingredient list and overall formulation give a better picture of processing level.
Does eating a whole-wheat roll at night automatically lead to weight gain?
No. Weight gain depends more on overall eating pattern, portion size, and total energy intake than on the clock time alone.
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Nutrition data compiled from USDA FoodData Central and scientific sources.