How many calories are in a bread roll?
One bakery bread roll weighs 98 g and carries 312 calories. Per 100 g that same bread runs 318 calories, so the roll in your hand is close to a straight 100 g portion. Most of it is carbohydrate — 54.7 g, a fifth of the day's Daily Value — sitting next to a surprising 10.4 g of protein.
You'd need to walk about 62 minutes to burn the 312 calories in one roll (98 g).
How long does it take to burn off a bread roll?
One roll (98 g) is 312 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 312 kcal |
|---|---|
| Walking, brisk | 1 hr 2 min |
| Cycling, moderate | 39 min |
| Swimming, moderate | 45 min |
| Jogging | 37 min |
| Weight training, moderate | 1 hr 9 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (98 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Bread roll quick facts
- US servings from one ounce to two rolls
- Bolillo vs egg bread vs cheese roll
- Sodium is the row to watch
- How does a bread roll compare?
- Most popular bread roll brands
- FAQ
Bread roll quick facts
The record priced here is SR Legacy 174078, "Bread, roll, Mexican, bollilo". It is the one USDA entry for a plain, crusty, stand-alone roll that comes with a real per-piece serving attached — 1 piece, 98 g — rather than only a per-ounce figure. That matters, because nobody eats a bread roll by the ounce. You pick one up whole, and this row prices the whole thing.
There are other roll records in the database, and they are covered further down. None of them describe the roll most Americans reach for at a taqueria counter or a bread bin: a hand-sized loaf with a hard crust and a soft white crumb.
| Nutrient | Per 100 g | Per 1 roll (98 g) | % Daily Value |
|---|---|---|---|
| Calories | 318 | 312 | — |
| Total fat | 5.8 g | 5.7 g | 7% |
| Saturated fat | 1.4 g | 1.4 g | 7% |
| Carbohydrate | 55.77 g | 54.7 g | 20% |
| Dietary fiber | 2.2 g | 2.2 g | 8% |
| Total sugars | 3.55 g | 3.5 g | — |
| Protein | 10.65 g | 10.4 g | 21% |
| Sodium | 506 mg | 496 mg | 22% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
You will not see an added sugars line above, because the SR Legacy edition of this record does not publish added sugars at all — the 3.5 g shown is total sugars, most of it native to the flour. Cholesterol is negligible at 1 mg per roll, and potassium comes in at 128 mg, about 3% of the Daily Value.
US servings from one ounce to two rolls
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 89 kcal |
| Half a roll | 49 g | 156 kcal |
| One roll, bakery size | 98 g | 312 kcal |
| Two rolls | 196 g | 623 kcal |
| Per 100 g | 100 g | 318 kcal |
Only two of those lines are USDA's own: the 98 g piece and the 100 g reference. The ounce, the half roll and the two-roll line are our own arithmetic from the USDA 100 g figure, not USDA servings.
Here is the trap. People estimate bread in ounces because that is how nutrition charts print it, and one ounce of this bread is 89 calories. A whole roll is three and a half ounces. Log the roll as "an ounce of bread" and you are more than 220 calories short before anything goes inside it. If a roll is the base of a sandwich, 312 is the number the sandwich starts at — the meat, cheese and mayo all stack on top.
Two rolls with dinner is not an outrageous amount of bread, and it is 623 calories plus 992 mg of sodium, which is 43% of the day's sodium Daily Value from the bread basket alone.
Bolillo vs egg bread vs cheese roll
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Mexican bolillo roll | 318 kcal | 1 roll (98 g) | 312 kcal |
| Egg bread roll | 287 kcal | 1 roll (28 g) | 80 kcal |
| French or Vienna bread, toasted | 319 kcal | 1 oz (28 g) | 89 kcal |
| Sara Lee bakery bread roll | 279 kcal | 1 roll (43 g) | 120 kcal |
| Onion bread roll | 259 kcal | 3 oz (85 g) | 220 kcal |
| Cheese bread roll (pandebono) | 261 kcal | 1 unit (61 g) | 159 kcal |
The egg bread roll is the lightest of the three generic USDA records per 100 g at 287 calories, and the softest — egg and fat in the dough mean less flour per gram of finished bread. It also has slightly more fiber, 2.3 g per 100 g against 2.2 g in the bolillo.
Toasting does not burn calories off bread, it concentrates them. Toasted French or Vienna bread is 319 calories per 100 g and 13 g of protein, higher than the untoasted-style bolillo on both counts, because water leaves the crumb in the toaster and everything else stays put. Weigh a slice after toasting and it is lighter; per gram it is denser. That is the single most misread number on this page.
Store-bought rolls are a different animal from bakery ones — not because of the recipe, but because of the size. A Sara Lee or Alfaro's bakery roll is labeled at 43 g and 120 calories; the Signature Select brown roll is the same 43 g at 110. Per 100 g these all sit within about 60 calories of the bolillo. The gap in your log comes almost entirely from the fact that the bolillo weighs more than twice as much. Onion rolls and Colombian-style cheese rolls (pandebono) land between the two: 220 calories for a 3 oz onion roll, 159 for a 61 g cheese roll.
Sodium is the row to watch
Run down the % Daily Value column and sodium is the tallest number on it: 496 mg, or 22%, from one roll. Fat is 7%. Saturated fat is 7%. Bread is rarely thought of as a salty food, and yet a single roll carries roughly a fifth of a teaspoon of table salt. The FDA's Daily Value reference sets the sodium benchmark at 2,300 mg, and the Dietary Guidelines for Americans name grain-based foods among the biggest contributors to intake for exactly this reason. If you are watching sodium, the roll is a more meaningful line item than the butter you put on it.
The number that goes the other way is protein. At 10.4 g per roll — 21% of the Daily Value — a bread roll delivers more protein than a large egg, purely from wheat. Fiber is the weak spot at 2.2 g, 8% of the Daily Value, which is what you expect from white flour. MyPlate counts a roll like this toward your grain servings but classes it as a refined grain, not a whole one.
How does a bread roll compare?
| Bread | Per 100 g | US serving | Calories |
|---|---|---|---|
| Bread roll, Mexican bolillo | 318 kcal | one roll, 98 g | 312 kcal |
| Roll, egg bread | 287 kcal | one roll, 28 g | 80 kcal |
| Bread, French or Vienna, toasted | 319 kcal | 1 oz, 28 g | 89 kcal |
| Biscuit, plain or buttermilk, baked | 319 kcal | 1 oz, 28 g | 89 kcal |
Our take: per gram these four are nearly interchangeable, and at one ounce three of them are identical at 89 calories. What separates them is fat and protein. The biscuit carries 9.1 g of fat per 100 g against the bolillo's 5.8 g — nearly 60% more — because biscuit dough is built on shortening, while bread dough is mostly flour and water. The toasted French bread leads on protein at 13 g. For weight control, pick by the piece rather than the bread: a 43 g supermarket roll at 120 calories beats a 98 g bolillo at 312 every time, and no recipe swap will close that gap. For staying full through the afternoon, the bolillo's 10.4 g of protein and 2.2 g of fiber in one hand-held piece is the better trade.
Most popular bread roll brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Eat The Ball Fresh Bread Rolls | 278 cal |
| Sara Lee Bakery Bread Rolls | 279 cal |
| Alfaro's The Original Bakery Bread Rolls | 279 cal |
| Signature Select Old Fashioned Brown Bread Rolls | 256 cal |
| Masada Bakery Onion Bread Rolls | 259 cal |
| El Sembrador Cheese Bread Rolls Pandebono | 261 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Bread roll FAQs
How many calories are in one bread roll?
One bread roll is 312 calories. That is a 98 g Mexican-style bolillo from USDA's SR Legacy database, priced at 318 calories per 100 g. Supermarket rolls are usually smaller: a 43 g bakery roll lands near 120 calories, so weigh yours before you assume the bigger number.
How many calories in a dinner roll?
USDA's current snapshot has no separate record for a dinner roll, so the closest priced match is a 43 g bakery bread roll at 120 calories. A larger 98 g bolillo is 312. If the roll fits comfortably in your palm, the 120 figure is the safer estimate.
How much protein is in a bread roll?
10.4 g of protein in one 98 g roll, which is 21% of the Daily Value. That is more protein than most people expect from bread, and it comes from the wheat flour rather than any added ingredient. Per 100 g the figure is 10.65 g.
How many carbs are in a bread roll?
54.7 g of carbohydrate in one roll, 20% of the Daily Value, with 2.2 g of that as fiber and 3.5 g as total sugars. Per 100 g the bread holds 55.77 g. Carbohydrate is where nearly all of the 312 calories come from.
How much sodium is in a bread roll?
496 mg of sodium in one 98 g roll, or 22% of the 2,300 mg Daily Value the FDA uses. That is roughly a fifth of a teaspoon of table salt baked into a single roll, and it is a larger share of the day than the fat or the saturated fat.
How many calories in half a bread roll?
156 calories in half a bread roll, using 49 g and the USDA figure of 318 calories per 100 g. That halving is our own arithmetic, not a USDA serving. Half a roll also carries about 248 mg of sodium and 27.3 g of carbohydrate.
Is a bread roll healthy?
One roll gives you 2.2 g of fiber, 8% of the Daily Value, and 10.4 g of protein at 21%, alongside 496 mg of sodium at 22%. MyPlate counts it as a refined grain rather than a whole grain. If you are watching sodium, that row is the one that decides it.
How many calories in a cheese bread roll?
159 calories for a 61 g cheese bread roll of the Colombian pandebono type, at 261 calories per 100 g. Per gram that is lighter than the plain bolillo's 318, and the piece itself is smaller, so one cheese roll is about half the calories of one bolillo.
Similar foods
- Bolillo — 372 cal per medium roll
- Pork Roll — 197 cal for 2 slices
- Spinach Tortilla — 132 cal per tortilla
- Corn Muffin — 345 cal per medium muffin
- Mooncake — 469 cal per large round Moon Cake
- Garlic Bread — 143 cal per slice
Count it without the math
Point the camera at the bread basket and BodyPal counts the rolls for you, crust and all.
