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

Picture of Wholemeal rolls

Wholemeal rolls consist of 2% fat, 8% protein, 42% carbs, 7% fiber and 38% water. With 233 of calories per 100g Wholemeal rolls are 83% lower than other foods in Bread and rolls. In total 8% of the calories in Wholemeal rolls are from fat, 14% from protein and 72% from carbohydrates.

  • Moderate Glycemic Index Glycemic Index: 60
  • High in carbs 18.9g carbohydrates per portion of 45g
  • Medium Glycemic Load Glycemic Load: 11.3
  • 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

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. Wholemeal rolls contain low amounts of Fructose, are high in Gluten and have no Lactose.

Wholemeal rolls: nutrition facts & data

Nutrition facts
per 100g
Wholemeal rolls
avg Bread and rolls[1]
Calories (kcal) 233.0 280.2
Fat (g) 2.0 4.5
Protein (g) 8.0 8.5
Carbohydrates (g) 42.0 48.1
Mono- & Di-Saccharides (g) 1.0 48.1
Polysaccharides (g) 41.0 48.1
Fibers (g) 6.6 6.1
Sodium (mg) 540.0 513.3
Water (g) 38.0 30.8
[1] average of Bread and rolls

Breakdown in percent (%) of total calories

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

  • 104.9 Calories
  • 0.9g of Fat
  • 3.6g of Protein
  • and 18.9g of Carbs
  • 243.0mg 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.
  • 1.1mg of Zinc - 0.1% of the RDA for Zinc.
  • 1.4mg 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 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?

Vitamins
per 100g
Wholemeal rolls
avg[1]
Vitamin C (mg) 0.0 0.1
Vitamin E (mg) 1.1 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 rich in vitamins?

info

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]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

Minerals
per 100g
Wholemeal rolls
avg[1]
Magnesium (mg) 90.0 51.2
Zinc (mg) 2.4 1.5
Sodium (mg) 540.0 513.3
Calcium (mg) 25.0 50.4
Iron (mg) 3.0 1.8
Potassium (mg) 260.0 229.1
Phosphorus (mg) 245.0 176.7
[1] average of Bread and rolls

Are Wholemeal rolls high in minerals?

info

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 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

42.0% of Wholemeal rolls are carbs, per serving of 45g that makes 18.9g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Wholemeal rolls
avg[1]
Monosaccharides (g) 1.0 2.7
Polysaccharides (g) 41.0 44.9
Total carbs (g) 42.0 48.1
[1] average of Bread and rolls

How high are 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

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

Fatty acids and cholesterol in Wholemeal rolls

Of the 2.0g total fat per 100g in Wholemeal rolls, 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.