Onion roll calories come to 220 for one 71 g roll and 310 per 100 g. Carbs supply 71% of those calories, so this is bread first and a protein source a distant second. The number to notice is sodium: 360 mg per roll, which adds up quickly when rolls come in pairs.
220kcal
1 roll · 71 g, packaged, per label
13%protein
7 gProtein
40 gCarbs
4 gFat
How to burn off 220 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 71 g
Calories
220 kcal
Protein
7 g
Carbohydrate
40 g
Fat
4 g
Saturated fat
0.5 g
Cholesterol
0 mg
Sodium
360 mg
Potassium
100 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 →
Onion 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 (71 g)
220
7 g
40 g
4 g
360 mg
11%
Large roll (85 g)
264
8.4 g
47.9 g
4.8 g
431 mg
13%
100 g
310
9.9 g
56.3 g
5.6 g
507 mg
16%
3 × 1 roll (71 g)
660
21 g
1,080 mg
5 × 1 roll (71 g)
1,101
35 g
1,800 mg
One roll is 220 calories, a large one is 264
A standard packaged onion roll weighs 71 g and lands at 220 calories, about 11% of the daily value. Bakery and deli rolls often run bigger. A large 85 g roll comes to 264 calories, or 13% of the daily value, and nothing about its look tells you which one you are holding.
The total climbs fast once rolls stack up. Two rolls make 440 calories with 14 g of protein. Three reach 660, and five come to 1,101 calories. Sandwich buns rarely travel alone, and a burger night with seconds or a bread basket at a long dinner is where the count quietly runs away.
If you are tracking, weigh one roll from the bag once. The 71 g figure holds for brands like Weis Onion Rolls or Miami Onion Rolls only if their roll matches that size. Steamed and premium styles, such as Chef King Steamed Onion Rolls or Laromme Premium Onion Rolls, can differ in weight, and a kitchen scale settles the question in seconds.
Carbs supply 71% of the calories
Like most white-flour bread, the onion roll is a carbohydrate food first. Carbs supply 71% of its calories, fat 16% and protein 13%. Per 100 g that works out to 56.3 g of carbs, 5.6 g of fat and 9.9 g of protein.
One 71 g roll carries 40 g of carbs, 7 g of protein and 4 g of fat. The protein is not trivial at 14% of the daily value, but it is not enough to make the roll a protein source on its own. Sugar is modest at 5 g per roll, and fiber sits at 2 g.
The fat side is light. Saturated fat is just 0.7 g per 100 g and cholesterol is 0, so the roll itself adds little to those rows. What a sandwich adds depends almost entirely on what goes inside it. The bread is the steady part; the fillings are the variable.
Sodium is the row to watch
One onion roll holds 360 mg of sodium, 16% of the 2300 mg daily value. That is a real share for something most people think of as just the bread. A large 85 g roll pushes it to 431 mg, or 19%.
Per 100 g, the onion roll carries 507 mg, 22% of the daily value. That is close to the bread roll's 506 mg and a bit under the kaiser roll's 544 mg, so onion rolls are not unusually salty for bread. The issue is stacking. Two rolls reach 720 mg, three reach 1,080 mg, and five hit 1,800 mg before anything goes inside.
Classic sandwich fillings like deli meat, cheese and pickles tend to be salty too. If you watch sodium, treat the roll as the fixed cost and choose fresher fillings: chicken you roasted yourself, sliced tomato, lettuce, avocado. Potassium in the roll is low at 141 mg per 100 g.
Build the sandwich around the roll
At 220 calories and 7 g of protein, an onion roll works best as the frame for a meal rather than the meal itself. Paired with a lean protein filling and vegetables, it becomes a sandwich with staying power. Eaten alone or with butter, it is mostly starch.
Fiber is the weak spot at 2 g per roll against a 28 g daily value. A side salad, raw vegetables or a bowl of bean soup fills that gap better than switching rolls would. Italian-style options such as Mastroianni Brothers Bakery Italian Onion Rolls or Felix Roma Onion Rolls make good burger and sub buns, and the same logic applies: the roll is the stable number, and the filling decides the total.
If you are trimming calories, keeping to one roll per meal is the simplest lever, or pick a smaller roll when it is only side bread. BodyPal can log an onion roll from a photo, which helps when it is one item on a busy plate.
How does onion roll compare?
Here is how the onion roll stacks up against a bread roll, a kaiser roll and a dinner roll, per 100 g and per usual serving.
Verdict: For the fewest calories per piece, a dinner roll at 76 wins easily, and a kaiser roll at 167 still undercuts the onion roll's 220. Per 100 g the onion roll at 310 sits between the kaiser roll's 293 and the bread roll's 318, so the real difference is portion size, not recipe.
Most popular onion roll brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Knickerbocker Baking Company Onion Roll2.5 oz · 71 g310 kcal
2Miami Onion Rolls1 roll · 85 g176 kcal
3Weis Onion Rolls1 roll · 71 g310 kcal
4Felix Roma Onion Rolls2 oz · 57 g263 kcal
5Chef King Steamed Onion Rolls75 g307 kcal
6Laromme Premium Onion Rolls1 roll · 64 g391 kcal
7Mastroianni Brothers Bakery Italian Onion Rolls2.67 oz · 99 g202 kcal
A 71 g onion roll is about 220 calories. A larger 85 g roll comes to 264 calories.
Is an onion roll good for weight loss?
One 71 g roll is 220 calories with 40 g of carbs, 7 g of protein and 2 g of fiber. Lighter store versions exist, such as a 57 g roll at 150 calories.
Onion roll vs kaiser roll: which has more calories?
Per 100 g an onion roll is 310 calories and a kaiser roll is 293, so the onion roll is 17 calories higher.
How much protein is in an onion roll?
A 71 g onion roll has 7 g of protein, and per 100 g the figure is 9.9 g. One roll also carries 360 mg of sodium.
How many calories are in a large onion roll?
A large 85 g onion roll has 264 calories, about 13% of the daily value. It also brings 8.4 g of protein, 47.9 g of carbs and 431 mg of sodium, so size matters more than brand.
How much sodium is in an onion roll?
One 71 g onion roll contains 360 mg of sodium, 16% of the daily value. Per 100 g that rises to 507 mg, and two rolls reach 720 mg before any filling is added.
How many carbs are in an onion roll?
One onion roll has 40 g of carbs, including 5 g of sugars and 2 g of fiber. Carbs supply 71% of its calories, making it a carbohydrate food first.
How many calories are in two onion rolls?
Two standard onion rolls come to 440 calories, with 14 g of protein and 720 mg of sodium. Three rolls reach 660 calories, so a second helping adds up quickly.
Does an onion roll have cholesterol?
No. The label values show 0 mg of cholesterol per 100 g, and saturated fat is only 0.7 g per 100 g. Any cholesterol in a sandwich comes from the fillings, not the roll.
