Generic selectors
Exact matches only
Search in title
Search in content
Search in posts
Search in pages

Wholemeal rolls - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Wholemeal rolls consist of 2% fat, 8% protein, 42% carbs, 6.6% fiber and 38% water. With 233 of calories per 100g it's 83% lower than other foods in Bread and rolls. In total 7.73% of the calories in Wholemeal rolls come from fat, 13.73% from protein and 72.1% from carbohydrates.

  • moderate GI Glycemic Index: 60
  • high carb 18.9g carbohydrates per portion
  • moderate GL Glycemic Load: 11.3
  • low Fructose
  • high Gluten
  • Lactose free
  • high Zinc Covers 10.8% of Zinc RDA per portion
  • high Iron Covers 11.25% of Iron RDA per portion
  • high Magnesium Covers 12.66% of Magnesium RDA per portion
  • high Vitamin B1 Covers 11.86% of Vitamin B1 RDA per portion

Can you eat Wholemeal rolls for a low carb diet?

With 18.9g of carbs and a Glycemic Load of 11.3 in a portion of 45g, Wholemeal rolls should be avoided for a ketogenic or low-carb diet. It contains low amounts of Fructose, is high in Gluten and has no Lactose.

Wholemeal rolls nutrition facts & data

Nutrition facts
per 100g
Wholemeal rolls
avg Bread and rolls[1]
Calories (kcal) 233 280.2
Fat (g) 2 4.5
Protein (g) 8 8.5
Carbohydrates (g) 42 48.1
Mono- & Di-Saccharides (g) 1 48.1
Polysaccharides (g) 41 48.1
Fibers (g) 6.6 6.1
Sodium (mg) 540 513.3
Water (g) 38 30.8
[1] average of Bread and rolls

Breakdown in percent (%) of total calories

An average portion size (45g) of Wholemeal rolls contains

  • 104.85 Calories
  • 0.9g of Fat
  • 3.6g of Protein
  • and 18.9g of Carbs
  • 243mg of sodium - 16.2% of the RDA for sodium.
  • 40.5mg of Magnesium, that covers 12.66% of the recommended daily allowance (RDA) for Magnesium.
  • 1.08mg of Zinc - 10.8% of the RDA for Zinc.
  • 1.35mg of Iron - 11.25% of the RDA for Iron.
  • 117mg of Potassium - 2.93% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Wholemeal rolls you get

  • 0.19 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?

per 100g
Wholemeal rolls
Vitamin C (mg) 0 0.1
Vitamin E (mg) 1.1 0.9
Vitamin B1 / Thiamine (mg) 0.29 0.2
Vitamin B2 (mg) 0.12 0.1
Vitamin B6 (mg) 0.24 0.1
Vitamin B9 / Folate (μg) 20 24.8
Vitamin B12 (μg) 0 0
Retinol (μg) 0 18
beta-Carotene (μg) 5 18
[1] average of Bread and rolls

Is Wholemeal rolls rich in vitamins?


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

[1]RDA for a 20+ year old male

Minerals in Wholemeal rolls

per 100g
Wholemeal rolls
Magnesium (mg) 90 51.2
Zinc (mg) 2.4 1.5
Sodium (mg) 540 513.3
Calcium (mg) 25 50.4
Iron (mg) 3 1.8
Potassium (mg) 260 229.1
Phosphorus (mg) 245 176.7
[1] average of Bread and rolls

Is Wholemeal rolls high in minerals?


Again, for every mineral contained in Wholemeal rolls 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 20+ year old male

Carbohydrates in Wholemeal rolls

42% of Wholemeal rolls are carbs, per serving (45g) that is 18.9g of carbs.

Monosachharides and polysaccharides

per 100g
Wholemeal rolls
Monosaccharides (g) 1 2.7
Polysaccharides (g) 41 44.9
Total carbs (g) 42 48.1
[1] average of Bread and rolls

How high is the Glycemic Index and the Glycemic Load for Wholemeal rolls?

The Glycemic Index of Wholemeal rolls is 60, which would be considered as moderate. The Glycemic Load in a normal serving is 11.3 and can be regarded as moderate.

Allergens in Wholemeal rolls

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

Fatty acids and cholesterol in Wholemeal rolls

Of the 2g total fat per 100g, 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 0mg.