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Whole Wheat Roll

Whole Wheat Roll

EverydayCooked

A whole wheat roll is a baked bread product made primarily with whole grain flour that retains the nutrient-rich bran and germ. This gives it a denser texture and nuttier flavor compared to white rolls, along with significantly higher fiber content for improved satiety and slower carbohydrate digestion. The rolls are commonly served as sandwich carriers or meal accompaniments, providing sustained energy release while delivering essential minerals like magnesium and selenium.

Macro Impact

A 1 roll serving contains 133 calories, 4g protein, 26g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 133 calories?
Walking3.5 mph, moderate pace
31 min
YogaModerate effort, gentle pace
23 min
SwimmingModerate effort, freestyle
17 min
Biking12-14 mph, moderate effort
14 min
StairsStair climbing, moderate pace
15 min
Running5 mph (12 min/mile)
11 min

Nutrition Facts

Serving size1 roll (50 g)
Amount per serving
Calories133
% Daily Value*
Total Fat2g
3%
Saturated Fat0.4g
2%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat0.7g
Cholesterol0mg
0%
Sodium261mg
11%
Total Carbohydrate26g
9%
Dietary Fiber4g
13%
Total Sugars4g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0mcg
0%
Calcium53mg
4%
Iron1mg
7%
Potassium136mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
26 / 275 g
9%
Fiber
4 / 28 g
13%
Sugars
4 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
2 / 78 g
3%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
1 / 23 g
5%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
1 / 19 g
6%
Omega 9
0 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
10%
Leucine
0 / 3 g
10%
Lysine
0 / 2 g
6%
Methionine
0 / 1 g
6%
Phenylalanine
0 / 2 g
10%
Threonine
0 / 1 g
11%
Tryptophan
0 / 0 g
21%
Valine
0 / 2 g
10%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
11%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
2 / 15 mg
12%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
8%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
15 / 400 mcg
4%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
3%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
53 / 1k mg
5%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
9%
Magnesium
43 / 370 mg
11%
Manganese
1 / 2 mg
56%
Phosphorous
112 / 700 mg
16%
Potassium
136 / 3k mg
5%
Selenium
25 / 55 mcg
45%
Sodium
261 / 2.3k mg
11%
Zinc
1 / 10 mg
11%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
17 g
Caffeine
0 mg
Choline
13 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Rolls, dinner, whole-wheat. USDA Standard Reference, Legacy. Food ID 172794.
  2. 2.Roll, dinner, whole wheat. Canadian Nutrient File. Food ID 3983.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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