Bran roll - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Bran roll

Bran roll consists of 1% fat, 9% protein, 49% carbs, 6% fiber and 32% water. Bran roll has 262 calories per 100g, that is 94% lower than other foods in Bread and rolls. In total 3% of the calories in Bran roll are from fat, 14% from protein and 75% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 45
  • High in carbs 22.1g carbohydrates per portion of 45g
  • Low Glycemic Load Glycemic Load: 9.9
  • High in magnesium Covers 0.1% of Magnesium RDA per portion
On this page you will find information on:

Can you eat Bran roll for a low carb diet?

With 22.05g of carbs and a Glycemic Load of 9.9 in a portion of 45g, Bran roll should be avoided for a ketogenic diet due to the high percentage of carbs. Bran roll contains low amounts of Fructose, is high in Gluten and has no Lactose.

Bran roll: nutrition facts & data

Nutrition facts
per 100g 		Bran roll
avg Bread and rolls[1]
Calories (kcal) 262.0 280.2
Fat (g) 1.0 4.5
Protein (g) 9.0 8.5
Carbohydrates (g) 49.0 48.1
Mono- & Di-Saccharides (g) 2.0 48.1
Polysaccharides (g) 47.0 48.1
Fibers (g) 5.8 6.1
Sodium (mg) 535.0 513.3
Water (g) 32.0 30.8
[1] average of Bread and rolls

Breakdown in percent (%) of total calories

An average portion size (45g) of Bran roll contains:

  • 117.9 Calories
  • 0.5g of Fat
  • 4.1g of Protein
  • and 22.1g of Carbs
  • 240.8mg of sodium - 0.2% of the RDA for sodium.
  • 22.5mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.5mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.8mg of Iron - 0.1% of the RDA for Iron.
  • 94.5mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Bran roll you get

  • 0.18 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Bread and rolls have on average 0.18g of proteins per 1 gram of carbs.
  • 0.02 grams of fat (total average 0.66g, other foods in Bread and rolls 0.09g)
  • 0.12 grams of fibers (total average 0.13g, other foods in Bread and rolls 0.13g)

Nutrient distribution per gram

What vitamins are in Bran roll?

Vitamins
per 100g 		Bran roll
avg[1]
Vitamin C (mg) 0.0 0.1
Vitamin E (mg) 0.5 0.9
Vitamin B1 / Thiamine (mg) 0.1 0.2
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 15.0 24.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 3.0 18.0
beta-Carotene (μg) 0.0
[1] average of Bread and rolls

Is Bran roll rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (45g) for Bran roll of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Bran roll

Minerals
per 100g 		Bran roll
avg[1]
Magnesium (mg) 50.0 51.2
Zinc (mg) 1.2 1.5
Sodium (mg) 535.0 513.3
Calcium (mg) 60.0 50.4
Iron (mg) 1.7 1.8
Potassium (mg) 210.0 229.1
Phosphorus (mg) 155.0 176.7
[1] average of Bread and rolls

Is Bran roll high in minerals?

info

Again, for every mineral contained in Bran roll we looked at the portion size (45g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Bran roll

49.0% of Bran roll are carbs, per serving of 45g that makes 22.1g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Bran roll
avg[1]
Monosaccharides (g) 2.0 2.7
Polysaccharides (g) 47.0 44.9
Total carbs (g) 49.0 48.1
[1] average of Bread and rolls

How high are the Glycemic Index and the Glycemic Load for Bran roll?

The Glycemic Index of Bran roll is 45, which would be considered as low. The Glycemic Load in a normal serving is 9.9 and can be regarded as low.

Allergens in Bran roll

  • is high in Gluten
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Bran roll

Of the 1.0g total fat per 100g in Bran roll, 0.3g are saturated fatty acids (SFA), 0.4g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.