100 g of kaiser roll has 293 kcal, 9.9 g of protein, 52.7 g of carbs and 4.3 g of fat. One roll is about 60 g, with 176 kcal and 5.9 g of protein.
293kcal / 100 g
Protein 14%Carbs 72%Fat 14%
Portion
kcal
Protein
Carbs
Fat
100 g
293
9.9 g
52.7 g
4.3 g
1 roll60 g
176
5.9 g
31.6 g
2.6 g
2 rolls120 g
352
11.9 g
63.2 g
5.2 g
Fibre
2.3 g
Sugars
1.8 g
Saturated fat
0.6 g
Sodium
544 mg
Potassium
108 mg
Calcium
95 mg
Iron
3.3 mg
Vitamin C
0 mg
Per 100 g. Source: USDA FoodData Central.
About the data: Listed with the USDA item “Rolls, hard (includes kaiser)”, the same lean yeast dough as the Hungarian zsemle. Rolls weigh 50 to 70 g depending on the bakery; the label is more accurate.
How it fits your diet
One roll has about 175 kcal, mostly carbohydrate, and about 6 g of protein. A breakfast roll is fine: fill it with lean ham, egg or cottage cheese, add some vegetables, and the protein carries you to lunch. On a tight budget keep it to one and add vegetables instead of a second.
