Hawaiian roll calories come to 96 for one 30 g roll and 321 per 100 g. Read the label as a sweet bread, not a plain one. Carbs supply 67% of the calories, and each small roll carries 4.6 g of sugar. The real swing is how many you take: rolls this small rarely stop at one.
96kcal
1 roll · 30 g, sweet dinner roll
13%protein
3 gProtein
16 gCarbs
2.2 gFat
How to burn off 96 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Sweet dinner roll · per 30 g
Calories
96 kcal
Protein
3 g
Carbohydrate
16.1 g
Fat
2.2 g
Saturated fat
1.1 g
Cholesterol
17 mg
Sodium
76 mg
Potassium
45 mg
Iron
0.8 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 →
Hawaiian 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 (30 g)
96
3 g
16.1 g
2.2 g
76 mg
5%
2 oz portion (57 g)
183
5.7 g
30.5 g
4.2 g
144 mg
9%
100 g
321
10 g
53.6 g
7.4 g
253 mg
16%
3 × 1 roll (30 g)
289
9 g
228 mg
5 × 1 roll (30 g)
482
15.1 g
380 mg
Three rolls make a 289-calorie side
A single Hawaiian roll weighs about 30 g and lands at 96 calories, roughly 5% of a standard daily calorie value. That reads as a light side. The trouble is that these rolls come in pull-apart packs, sized so that one feels like a taste rather than a serving.
The math moves quickly. Two rolls (60 g) reach 193 calories, three rolls (90 g) reach 289, and five rolls (150 g) hit 482, which is close to a small meal on bread alone. A 2 oz portion of 57 g sits at 183 calories and 9% of the daily value, nearly the same as two rolls.
If you track intake, count rolls rather than guessing a portion. Decide the number before the basket reaches the table. Holiday dinners and slider platters are where five quietly becomes the default, and that is where the total climbs fastest.
Two thirds of every roll is carbohydrate
The calorie split is 67% carbs, 21% fat and 13% protein. Per 100 g that means 53.6 g of carbohydrate, 7.4 g of fat and 10 g of protein. This is a refined, enriched dough, so the starch and sugar do most of the work.
Fiber is modest at 3.1 g per 100 g, or 0.9 g in one roll, so the carbs digest without much to slow them down. Sugars reach 15.4 g per 100 g, which is what gives the crumb its sweetness and soft, cake-like texture.
Protein is the weak spot. One roll has 3 g, about 6% of the daily value, and even a 100 g serving only gets to 10 g. Fat stays moderate at 2.2 g per roll, with 3.5 g of saturated fat per 100 g from the butter and eggs typical of a sweet dinner roll. Treat the roll as a carb side, not a source of anything else.
Sugar is the row to watch, not sodium
Most dinner rolls are a sodium story. This one is a sugar story. A single roll holds 4.6 g of sugar, a 2 oz portion holds 8.8 g, and the 100 g figure is 15.4 g. For a bread, that is a lot of sweetness per bite.
Sodium, by contrast, is mild. One roll carries 76 mg, just 3% of the 2300 mg daily value, and 100 g carries 253 mg, or 11%. Even five rolls only total 380 mg. If you watch sodium, Hawaiian rolls are one of the easier breads to fit in.
Cholesterol sits at 55 mg per 100 g, a sign of the eggs in the dough, and potassium is low at 149 mg. Neither number changes much at the portion sizes people actually eat. The sugar line is the one that grows with every extra roll.
Pair the roll with protein and vegetables
Because a roll brings carbs and sugar but little protein or fiber, it works best next to foods that fill those gaps. Lean meat, eggs, beans or a large salad make the plate more balanced and more filling than a stack of rolls alone.
Sliders are the classic use, and they change the math. The roll is the smallest part of the calorie count once ham, cheese and butter glaze go on, so log the filling separately. Brands such as Sara Lee Sweet Hawaiian Rolls, Franz Hawaiian Rolls and Aunt Millie's Brown & Serve Hawaiian Rolls all sell versions, and labels vary, so check the package you buy.
If you want the sweetness without the drift, plan one or two rolls and stop there. BodyPal can log the rolls from a photo of your plate, which makes it harder to lose count at a buffet.
How does hawaiian roll compare?
Here is how the Hawaiian roll stacks up against Hawaiian bread, a plain bread roll and an onion roll, per 100 g and per usual serving.
Verdict: For the fewest calories per piece, a 96-calorie Hawaiian roll beats a 220-calorie onion roll and a 115-calorie slice of Hawaiian bread. For less sodium it also wins, with 253 mg per 100 g against 506 mg for a bread roll and 507 mg for an onion roll, though you trade that for more sugar.
Most popular hawaiian roll brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Sara Lee Sweet Hawaiian Rolls1 roll · 35 g286 kcal
2Nature's Grain Hawaiian Rolls1 roll · 33 g273 kcal
3Aunt Millie's Brown & Serve Hawaiian Rolls1 roll · 33 g242 kcal
4Sunnyside Farms Hawaiian Rolls1 roll · 41 g268 kcal
5Perfection Deli Hawaiian Rolls1 roll · 43 g256 kcal
6Franz Hawaiian Rolls1 roll · 38 g263 kcal
7H&F Bread Co. Hawaiian Rolls1 roll · 29 g310 kcal
The main number is for a generic sweet dinner roll, so most brand labels read a little lower per 100 g. Source: manufacturer labels / USDA FoodData Central.
Hawaiian roll FAQs
How many calories are in one Hawaiian roll?
About 96 calories in one 30 g roll, or 193 calories for two rolls.
Are Hawaiian rolls good for weight loss?
One roll is 96 calories with 3.0 g of protein and 0.9 g of fiber. Per 100 g it carries 321 calories.
Hawaiian roll vs bread roll: which has more calories?
They are close: 321 calories per 100 g for a Hawaiian roll and 318 for a bread roll.
How much sugar is in a Hawaiian roll?
About 4.6 g of sugar and 16.1 g of carbs per 30 g roll, or 15.4 g of sugar per 100 g.
How many calories are in 3 Hawaiian rolls?
Three Hawaiian rolls (90 g) contain about 289 calories. They also bring 9 g of protein and 228 mg of sodium, so the calories rise much faster than the protein as you add rolls.
How many calories are in 5 Hawaiian rolls?
Five Hawaiian rolls (150 g) come to about 482 calories, with 15.1 g of protein and 380 mg of sodium. That is close to a small meal from bread alone, before any butter or filling.
How much protein is in a Hawaiian roll?
One Hawaiian roll has 3 g of protein, about 6% of the daily value. Protein makes up only 13% of its calories, so pair the roll with meat, eggs or beans if you want a filling plate.
How many carbs are in a Hawaiian roll?
A 30 g Hawaiian roll has 16.1 g of carbohydrate, including 4.6 g of sugar and 0.9 g of fiber. Carbs supply 67% of the roll's calories.
Are Hawaiian rolls high in sodium?
No. One Hawaiian roll has 76 mg of sodium, about 3% of the daily value, and 100 g has 253 mg. That is well below a plain bread roll at 506 mg per 100 g.
