Cinnabon roll calories come to 358 for one 99 g roll with icing, or 362 per 100 g. What stands out is how little protein rides along: 3.7 g per roll, only 4 percent of the energy, while sugar reaches 20.5 g and sodium 526 mg, about 23 percent of the daily value.
358kcal
1 roll with icing · 99 g, packaged, per label
4%protein
3.7 gProtein
49 gCarbs
16.4 gFat
How to burn off 358 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Packaged, per label · per 99 g
Calories
358 kcal
Protein
3.7 g
Carbohydrate
49 g
Fat
16.4 g
Saturated fat
7.4 g
Cholesterol
0 mg
Sodium
526 mg
Potassium
214 mg
Source: USDA FoodData Central
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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 →
Cinnabon roll: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 roll with icing (99 g)
358
3.7 g
48.7 g
16.4 g
526 mg
18%
100 g
362
3.8 g
49.2 g
16.6 g
531 mg
18%
3 oz portion (85 g)
308
3.2 g
41.9 g
14.1 g
451 mg
15%
3 × 1 roll with icing (99 g)
1,075
11.2 g
1,577 mg
5 × 1 roll with icing (99 g)
1,792
18.7 g
2,628 mg
Two rolls make a 717-calorie snack
These figures come from the USDA entry for Pillsbury Grands! Flaky Cinnamon Roll Dough with Cinnabon Original Icing, packaged and measured per label. One baked roll with icing weighs 99 g and lands at 358 calories, which is 18 percent of a 2000-calorie daily value. That is a light meal's worth of energy in something most people treat as a side to their coffee.
The total climbs fast because the rolls are easy to stack. Two rolls weigh 198 g and come to 717 calories with 1,051 mg of sodium. Three rolls reach 1,075 calories and 1,577 mg of sodium, and the full 5 count tube adds up to 1,792 calories and 2,628 mg of sodium, more sodium than a whole day's daily value of 2300 mg.
Smaller portions help, but only so much. A 3 oz portion (85 g) still carries 308 calories, 14.1 g of fat and 17.6 g of sugar. If you want the taste without the full hit, cutting a roll and saving the rest is the simplest lever, since there is no lighter version of the same recipe on this label.
Carbs and fat carry almost all the energy
The calorie split is lopsided: 54 percent of the energy comes from carbs, 41 percent from fat and just 4 percent from protein. Per 100 g that works out to 49.2 g of carbs, 16.6 g of fat and 3.8 g of protein. This is a dessert built on refined dough, butter-style fat and icing, and the numbers read exactly like one.
Sugar makes up a big share of those carbs. One roll has 20.5 g of sugar out of 48.7 g of carbs, while fiber stays at 1.1 g, about as low as baked goods go. With so little fiber and protein to slow things down, the roll is quick energy rather than lasting fuel.
Protein is the weak spot. At 3.7 g per roll, it covers only 7 percent of the 50 g daily value. Compare that with the 358 calories it costs and the trade is poor if you are counting on breakfast to keep you full until lunch.
Sodium and saturated fat are the rows to watch
Sweet foods hide salt well, and this one carries 526 mg of sodium per roll, 23 percent of the daily value. Per 100 g it sits at 531 mg, higher than the steak fries on this site at 373 mg. If you watch sodium, a single roll uses up nearly a quarter of the day before anything savory shows up on your plate.
Saturated fat is the other number to notice. Per 100 g the roll has 7.4 g of saturated fat, set against a daily value of 20 g. Since a roll weighs 99 g, one serving lands close to that per-100 g figure, so a single roll takes a large bite out of the daily limit on its own.
There is some good news on the label. Cholesterol is listed at 0 mg, and potassium shows 216 mg per 100 g, a modest amount next to the 4700 mg daily value. Neither changes the overall picture, but they round out what the roll does and does not bring.
Plan the roll as a treat, then build around it
A roll fits into most days if you treat it as the dessert it is and let the rest of the day carry the protein and fiber. Because it offers only 3.7 g of protein and 1.1 g of fiber, pairing it with foods rich in both makes the whole meal more balanced. Eggs, Greek yogurt or a piece of fruit on the side do more for fullness than a second roll ever will.
Drinks matter too. A sweet coffee drink next to a roll stacks sugar on sugar, while black coffee or unsweetened tea keeps the total where the label puts it. If you are tracking sodium, keep the next meal lighter on salty foods to make room for the 526 mg already spent.
Sharing is the easiest move of all. Splitting a roll keeps the flavor and trims the calories, sugar and sodium together. BodyPal can log the roll from a photo, which makes it simple to see how one treat sits next to the rest of your day.
How does Cinnabon roll compare?
Here is how the Cinnabon roll stacks up against a Subway footlong, steak fries and a cabbage roll, per 100 g and per usual serving.
Verdict: For weight loss, the cabbage roll wins at 114 calories per 100 g with 8.3 g of protein, against 362 for the Cinnabon roll. For staying full on a real meal, the Subway footlong gives 9.1 g of protein per 100 g at 147 calories, so save the roll for when you want a treat.
Cinnabon roll FAQs
How many calories are in one Cinnabon roll?
One roll with icing (99 g) is 358 calories, which works out to 362 calories per 100 g.
Is a Cinnabon roll good for weight loss?
One roll carries 358 calories, 16.4 g of fat and 20.5 g of sugar. Half a roll (50 g) comes to 181 calories.
Cinnabon roll vs Subway footlong: which has more calories?
Per 100 g the Cinnabon roll has 362 calories against 147 for a Subway footlong sub, so the roll is more than twice as concentrated.
How much sugar is in a Cinnabon roll?
A 99 g roll has 20.5 g of sugar inside 48.7 g of total carbs. Per 100 g that is 20.7 g of sugar and 49.2 g of carbs.
How many calories are in two Cinnabon rolls?
Two rolls with icing (198 g) come to 717 calories. They also bring 1,051 mg of sodium and only 7.5 g of protein, so the pair adds up quickly without much staying power.
How much protein is in a Cinnabon roll?
One roll with icing has 3.7 g of protein, which is 7 percent of the daily value. Protein supplies just 4 percent of the roll's calories, with carbs and fat making up nearly all the rest.
How much sodium does a Cinnabon roll have?
One roll has 526 mg of sodium, about 23 percent of the 2300 mg daily value. Per 100 g the figure is 531 mg, which is more than steak fries at 373 mg.
How much fat is in a Cinnabon roll?
A roll with icing contains 16.4 g of fat. Per 100 g there is 16.6 g of fat, of which 7.4 g is saturated, set against a saturated fat daily value of 20 g.
How many calories are in a 3 oz piece of Cinnabon roll?
A 3 oz portion (85 g) has 308 calories, 15 percent of the daily value. It also carries 17.6 g of sugar and 451 mg of sodium.
