Seeded roll

Bakery

Item Rating: 72/100

1 serving (70 grams) contains 200 calories, 7.0 grams of protein, 5.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (236.5g)

Calories		675.7
% Daily Value*
Total Fat		16.9 g	21%
	Saturated Fat	3.4 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1013.5 mg	44%
Total Carbohydrates		118.2 g	42%
	Dietary Fiber	10.1 g	36%
	Sugars	6.8 g
protein		23.6 g	47%
Vitamin D		0 mcg	0%
Calcium		67.6 mg	5%
Iron		5.1 mg	28%
Potassium		270.3 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 152 cal (21.1%)

Protein: 94 cal (13.1%)

Carbs: 472 cal (65.7%)

About Seeded roll

A seeded roll is a type of bread roll typically garnished with a variety of seeds such as sesame, sunflower, flax, or pumpkin seeds. It is a staple in many European cuisines, particularly in German and Austrian bakeries, where hearty bread options are popular. With its blend of seeds, the roll offers a nutty flavor and an added nutritional boost compared to plain bread. Seeded rolls are a good source of carbohydrates for energy, dietary fiber for digestive health, and healthy fats from the seeds. They may also provide small amounts of protein, B vitamins, magnesium, and iron depending on the seed varieties incorporated and the flour used. However, nutritional values can vary based on preparation methods and ingredients. They are commonly enjoyed as part of a meal or snack, often with toppings such as cheese, vegetables, or cold cuts.

Health Benefits

• High in dietary fiber from seeds and whole grains, which supports digestive health and helps regulate blood sugar levels.
• Rich in magnesium from seeds like sunflower and pumpkin, which contributes to muscle and nerve function as well as bone health.
• Contains healthy unsaturated fats from seeds, which support heart health by helping to lower bad cholesterol (LDL) levels.

Dietary Considerations

Allergens: Contains gluten, sesame seeds, tree nuts (if used), soy (if soy flour is used)

Suitable for: Vegetarian, lacto-ovo vegetarian

Not suitable for: Gluten-free, nut-free, low-carb

Selection and Storage

Store seeded rolls in a cool, dry place in an airtight container to maintain freshness. For longer storage, freeze them and thaw as needed for best taste and texture.

Common Questions About Seeded roll Nutrition

Is a seeded roll high in protein?

Seeded rolls generally contain moderate protein levels, typically around 8-10 grams per 100 grams, depending on the seeds mixed into the dough. Seeds such as sunflower or flax can slightly boost the protein content compared to plain bread.

Can I eat a seeded roll on a keto diet?

Seeded rolls are usually not suitable for a keto diet due to their high carbohydrate content. A single roll can contain 20-25 grams of carbs, which exceeds the daily limits for strict keto guidelines. Alternative low-carb recipes or products exist for keto bread.

What are the health benefits of eating a seeded roll?

Seeded rolls often contain extra fiber, healthy fats, and micronutrients from seeds like sesame or pumpkin. These nutrients can support heart health, improve digestion, and provide essential minerals like magnesium and zinc. However, they may be high in calories depending on the portion size.

How much of a seeded roll should I eat in one serving?

Typically, one seeded roll weighing around 70 grams is considered a standard portion. This serving provides approximately 180-220 calories, depending on the recipe and seed content. Pair with protein and vegetables for a balanced meal.

How does a seeded roll compare to a plain white roll?

Seeded rolls often have more fiber, protein, and fat thanks to added seeds, making them more nutrient-dense. A plain white roll may be lower in calories, but it lacks the extra health benefits from the seeds and tends to have a higher glycemic index, which can impact blood sugar levels.

Data Sources & Scientific References