Wholemeal rolls (w/ onions) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Wholemeal rolls (w/ onions)

Wholemeal rolls (w/ onions) consist of 2% fat, 8% protein, 41% carbs, 7% fiber and 40% water. With 227 of calories per 100g Wholemeal rolls (w/ onions) are 81% lower than other foods in Bread and rolls. In total 8% of the calories in Wholemeal rolls (w/ onions) are from fat, 14% from protein and 72% from carbohydrates.

  • Moderate Glycemic Index Glycemic Index: 60
  • High in carbs 18.5g carbohydrates per portion of 45g
  • Medium Glycemic Load Glycemic Load: 11.1
  • High in zinc Covers 0.1% of Zinc RDA per portion
  • High in iron Covers 0.1% of Iron RDA per portion
  • High in magnesium Covers 0.1% of Magnesium RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Wholemeal rolls (w/ onions) for a low carb diet?

With 18.45g of carbs and a Glycemic Load of 11.1 in a portion of 45g, Wholemeal rolls (w/ onions) should be avoided for a ketogenic or low-carb diet. Wholemeal rolls (w/ onions) contain low amounts of Fructose, are high in Gluten and have no Lactose.

Wholemeal rolls (w/ onions): nutrition facts & data

Nutrition facts
per 100g 		Wholemeal rolls (w/ onions)
avg Bread and rolls[1]
Calories (kcal) 227.0 280.2
Fat (g) 2.0 4.5
Protein (g) 8.0 8.5
Carbohydrates (g) 41.0 48.1
Mono- & Di-Saccharides (g) 1.0 48.1
Polysaccharides (g) 40.0 48.1
Fibers (g) 6.5 6.1
Sodium (mg) 520.0 513.3
Water (g) 40.0 30.8
[1] average of Bread and rolls

Breakdown in percent (%) of total calories

An average portion size (45g) of Wholemeal rolls (w/ onions) contain:

  • 102.2 Calories
  • 0.9g of Fat
  • 3.6g of Protein
  • and 18.5g of Carbs
  • 234.0mg of sodium - 0.2% of the RDA for sodium.
  • 40.5mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 1.0mg of Zinc - 0.1% of the RDA for Zinc.
  • 1.3mg of Iron - 0.1% of the RDA for Iron.
  • 117.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Wholemeal rolls (w/ onions) you get

  • 0.20 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.
  • 0.05 grams of fat (total average 0.66g, other foods in Bread and rolls 0.09g)
  • 0.16 grams of fibers (total average 0.13g, other foods in Bread and rolls 0.13g)

Nutrient distribution per gram

What vitamins are in Wholemeal rolls (w/ onions)?

Vitamins
per 100g 		Wholemeal rolls (w/ onions)
avg[1]
Vitamin C (mg) 0.0 0.1
Vitamin E (mg) 1.0 0.9
Vitamin B1 / Thiamine (mg) 0.3 0.2
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.2 0.1
Vitamin B9 / Folate (μg) 20.0 24.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 18.0
beta-Carotene (μg) 5.0
[1] average of Bread and rolls

Are Wholemeal rolls (w/ onions) rich in vitamins?

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The following chart displays the amount of vitamins per portion Size (45g) for Wholemeal rolls (w/ onions) 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 Wholemeal rolls (w/ onions)

Minerals
per 100g 		Wholemeal rolls (w/ onions)
avg[1]
Magnesium (mg) 90.0 51.2
Zinc (mg) 2.2 1.5
Sodium (mg) 520.0 513.3
Calcium (mg) 30.0 50.4
Iron (mg) 2.9 1.8
Potassium (mg) 260.0 229.1
Phosphorus (mg) 240.0 176.7
[1] average of Bread and rolls

Are Wholemeal rolls (w/ onions) high in minerals?

info

Again, for every mineral contained in Wholemeal rolls (w/ onions) 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 Wholemeal rolls (w/ onions)

41.0% of Wholemeal rolls (w/ onions) are carbs, per serving of 45g that makes 18.5g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Wholemeal rolls (w/ onions)
avg[1]
Monosaccharides (g) 1.0 2.7
Polysaccharides (g) 40.0 44.9
Total carbs (g) 41.0 48.1
[1] average of Bread and rolls

How high are the Glycemic Index and the Glycemic Load for Wholemeal rolls (w/ onions)?

The Glycemic Index of Wholemeal rolls (w/ onions) is 60, which would be considered as moderate. The Glycemic Load in a normal serving is 11.1 and can be regarded as moderate.

Allergens in Wholemeal rolls (w/ onions)

  • are high in Gluten
  • have no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Wholemeal rolls (w/ onions)

Of the 2.0g total fat per 100g in Wholemeal rolls (w/ onions), 0.2g are saturated fatty acids (SFA), 0.7g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.