Grains And Cereals • Deep Nutrition Analytics
Rolls, hard (includes kaiser)
Delivering 294 kcal per 100 grams, Rolls, hard (includes kaiser) functions as a grains and cereals with carbohydrates (52.7g) driving its core energy contribution. It serves as a rich source of Selenium, offering 71% of your recommended daily allowance (39.1 µg). A higher calorie density (2.9 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 9.9 g
- Carbohydrates
- 52.7 g
- Fat
- 4.3 g
- Fiber
- 2.3 g
Carbohydrate Quality & Sustained Energy
Rolls, hard (includes kaiser) delivers 52.7g of carbohydrates balanced with 2.3g of fiber, yielding 50.4g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 2.3 g |
| Energy | 1230 kJ |
| Total Sugars | 1.8 g |
| Total lipid (fat) | 4.3 g |
| Carbohydrate, by difference | 52.7 g |
| Energy | 293 kcal |
| Protein | 9.9 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 39.1 µg |
| Sodium | 544 mg |
| Manganese | 0.5 mg |
| Iron | 3.3 mg |
| Copper | 0.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.4 mg |
| Vitamin K (phylloquinone) | 0.6 µg |
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 95 mg |
| Potassium, K | 108 mg |
| Zinc, Zn | 0.9 mg |
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 27 mg |
| Phosphorus, P | 100 mg |
| Sodium, Na | 544 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.5 mg |
| Selenium, Se | 39.1 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, total | 95 µg |
| Lutein + zeaxanthin | 58 µg |
| Choline, total | 14.6 mg |
| Folic acid | 80 µg |
| Folate, DFE | 151 µg |
| Water | 31 g |
| Niacin | 4.2 mg |
| Isoleucine | 0.4 g |
| Leucine | 0.7 g |
| Lysine | 0.2 g |
| Cystine | 0.2 g |
| Valine | 0.4 g |
| Arginine | 0.4 g |
| Histidine | 0.2 g |
| Aspartic acid | 0.4 g |
| Serine | 0.5 g |
| Fatty acids, total monounsaturated | 1.1 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| SFA 16:0 | 0.5 g |
| SFA 18:0 | 0.1 g |
| MUFA 18:1 | 1.1 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.1 g |
| Ash | 2 g |
| Folate, food | 15 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.3 g |
| Alanine | 0.3 g |
| Glutamic acid | 3.3 g |
| Glycine | 0.3 g |
| Proline | 1.1 g |
| Thiamin | 0.5 mg |
| Riboflavin | 0.3 mg |
| Fatty acids, total saturated | 0.6 g |
| MUFA 16:1 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| Pantothenic acid | 0.4 mg |
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- roll (3-1/2" dia)57 g
- oz28 g
Compare Rolls, hard (includes kaiser) with Category Peers
Bread, white, commercially prepared, toasted, low sodium no salt vs Rolls, hard (includes kaiser)
Compared to Bread, white, commercially prepared, toasted, low sodium no salt, Rolls, hard (includes kaiser) has 3% less carbohydrates and 0% higher calories per 100g.
Bread, oatmeal, toasted vs Rolls, hard (includes kaiser)
Compared to Bread, oatmeal, toasted, Rolls, hard (includes kaiser) has 47% less fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Rolls, hard (includes kaiser)?
A standard 100-gram serving of Rolls, hard (includes kaiser) contains 294 calories (1230 kJ), alongside 9.9g of protein, 52.7g of carbohydrates, and 4.3g of fat.
In common serving sizes:- 57g (roll (3-1/2" dia)): ~168 kcal
- 28g (oz): ~83 kcal
Is Rolls, hard (includes kaiser) suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 50.4g of net carbs per 100g (52.7g total carbs minus 2.3g fiber), consuming Rolls, hard (includes kaiser) will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Rolls, hard (includes kaiser)?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Rolls, hard (includes kaiser) are:
- Selenium: 39.1 µg (71% of your daily value)
- Sodium: 544 mg (24% of your daily value)
- Manganese: 0.46 mg (20% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 175031).