1 serving (70 grams) contains 190 calories, 7.0 grams of protein, 2.0 grams of fat, and 34.0 grams of carbohydrates.
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Nutrition Information
Calories |
641.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.8 g | 8% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 777.0 mg | 33% | |
| Total Carbohydrates | 114.9 g | 41% | |
| Dietary Fiber | 13.5 g | 48% | |
| Sugars | 6.8 g | ||
| protein | 23.6 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 67.6 mg | 5% | |
| Iron | 6.1 mg | 33% | |
| 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
Source of Calories
About Wholemeal roll
A wholemeal roll is a type of bread made from wholemeal flour, retaining all parts of the grain, including the bran, germ, and endosperm. Originating as a staple in European cuisine, particularly in German and Nordic regions, wholemeal rolls are now popular worldwide for their robust, nutty flavor and dense texture. Nutritionally, they are rich in dietary fiber, complex carbohydrates, and essential nutrients like magnesium, iron, and B vitamins. A typical wholemeal roll (about 60g) contains approximately 180 calories, 6g of protein, 35g of carbohydrates, and 3g of fat. Their nutrient-density makes them a healthier choice compared to refined white bread products.
Health Benefits
- High fiber content (about 4-6g per roll) supports digestive health and may reduce the risk of constipation.
- Rich in magnesium (20-25mg per roll), which supports bone health and aids enzymatic processes in the body.
- Provides B vitamins, including thiamine and niacin, essential for energy metabolism and nerve function.
Dietary Considerations
Selection and Storage
Store in an airtight container or bread bag at room temperature for up to 3 days, or freeze for up to 3 months to maintain freshness.
Common Questions About Wholemeal roll Nutrition
Is a wholemeal roll high in protein?
A wholemeal roll generally contains around 8-12 grams of protein per 100 grams, depending on the recipe and ingredients. While it is not considered a high-protein food, it can be a good source of plant-based protein when paired with other protein-rich fillings or toppings.
Can I eat a wholemeal roll on a keto diet?
Wholemeal rolls are typically not suitable for a keto diet, as they contain around 40-50 grams of carbohydrates per 100 grams. A keto diet focuses on low-carb intake, so alternative breads made with almond or coconut flour might be better suited.
What are the health benefits of eating wholemeal rolls?
Wholemeal rolls are rich in dietary fiber (around 5-8 grams per roll), which aids digestion and promotes gut health. They also contain essential nutrients like B vitamins, iron, and magnesium, making them a healthier alternative to white bread. However, they should be consumed in moderation due to their calorie and carbohydrate content.
How many wholemeal rolls should I eat per meal?
The recommended portion size is typically one roll per meal, which usually weighs around 60-80 grams and provides roughly 150-220 calories. Pairing the roll with protein-rich toppings, vegetables, and healthy fats can create a balanced meal.
How does a wholemeal roll compare to a white bread roll?
Wholemeal rolls are generally higher in fiber, vitamins, and minerals compared to white bread rolls, which are often made from refined wheat flour. They also have a lower glycemic index, making them a better choice for sustained energy levels and promoting satiety.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
