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

Picture of Bread roll

Bread roll consists of 2% fat, 9% protein, 55% carbs, 3% fiber and 29% water. Bread roll has 278 calories per 100g, that is 99% lower than other foods in Bread and rolls. In total 6% of the calories in Bread roll are from fat, 13% from protein and 79% from carbohydrates.

  • High Glycemic Index Glycemic Index: 70
  • High in carbs 24.8g carbohydrates per portion of 45g
  • Medium Glycemic Load Glycemic Load: 17.3
On this page you will find information on:

Can you eat Bread roll for a low carb diet?

With 24.75g of carbs and a Glycemic Load of 17.3 in a portion of 45g, Bread roll should be avoided for a ketogenic or low-carb diet. Bread roll contains low amounts of Fructose, is high in Gluten and has no Lactose.

Bread roll: nutrition facts & data

Nutrition facts
per 100g 		Bread roll
avg Bread and rolls[1]
Calories (kcal) 278.0 280.2
Fat (g) 2.0 4.5
Protein (g) 9.0 8.5
Carbohydrates (g) 55.0 48.1
Mono- & Di-Saccharides (g) 3.0 48.1
Polysaccharides (g) 51.0 48.1
Fibers (g) 3.0 6.1
Sodium (mg) 530.0 513.3
Water (g) 29.0 30.8
[1] average of Bread and rolls

Breakdown in percent (%) of total calories

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

  • 125.1 Calories
  • 0.9g of Fat
  • 4.1g of Protein
  • and 24.8g of Carbs
  • 238.5mg of sodium - 0.2% of the RDA for sodium.
  • 13.5mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.5mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.5mg of Iron - 0.0% of the RDA for Iron.
  • 58.5mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Bread roll you get

  • 0.16 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.
  • 0.04 grams of fat (total average 0.66g, other foods in Bread and rolls 0.09g)
  • 0.05 grams of fibers (total average 0.13g, other foods in Bread and rolls 0.13g)

Nutrient distribution per gram

What vitamins are in Bread roll?

Vitamins
per 100g 		Bread roll
avg[1]
Vitamin C (mg) 0.0 0.1
Vitamin E (mg) 0.8 0.9
Vitamin B1 / Thiamine (mg) 0.1 0.2
Vitamin B2 (mg) 0.0 0.1
Vitamin B6 (mg) 0.0 0.1
Vitamin B9 / Folate (μg) 35.0 24.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 18.0
beta-Carotene (μg) 0.0
[1] average of Bread and rolls

Is Bread roll rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (45g) for Bread 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 Bread roll

Minerals
per 100g 		Bread roll
avg[1]
Magnesium (mg) 30.0 51.2
Zinc (mg) 1.1 1.5
Sodium (mg) 530.0 513.3
Calcium (mg) 25.0 50.4
Iron (mg) 1.2 1.8
Potassium (mg) 130.0 229.1
Phosphorus (mg) 100.0 176.7
[1] average of Bread and rolls

Is Bread roll high in minerals?

info

Again, for every mineral contained in Bread 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 Bread roll

55.0% of Bread roll are carbs, per serving of 45g that makes 24.8g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Bread roll
avg[1]
Monosaccharides (g) 3.0 2.7
Polysaccharides (g) 51.0 44.9
Total carbs (g) 55.0 48.1
[1] average of Bread and rolls

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

The Glycemic Index of Bread roll is 70, which would be considered as high. The Glycemic Load in a normal serving is 17.3 and can be regarded as moderate.

Allergens in Bread roll

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

Fatty acids and cholesterol in Bread roll

Of the 2.0g total fat per 100g in Bread roll, 0.4g are saturated fatty acids (SFA), 0.8g are monounsaturated fatty acids (MUFA) and 0.6g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.