Pizza roll calories come to 48 for one 14 g roll and 345 per 100 g, frozen and baked. The thing to notice is how fast the count climbs. The usual 6-roll serving is 293 calories, and a cup of rolls reaches 411 calories with 751 mg sodium.
48kcal
1 roll · 14 g, frozen, baked
11%protein
1.3 gProtein
7 gCarbs
1.5 gFat
How to burn off 48 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Frozen, baked · per 14 g
Calories
48 kcal
Protein
1.3 g
Carbohydrate
7.5 g
Fat
1.5 g
Saturated fat
0.4 g
Cholesterol
1 mg
Sodium
88 mg
Potassium
44 mg
Iron
0.3 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 →
Pizza 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 (14 g)
48
1.3 g
7.5 g
1.5 g
88 mg
2%
6 rolls (85 g)
293
7.8 g
45.4 g
8.9 g
536 mg
15%
1 cup (119 g)
411
10.9 g
63.5 g
12.5 g
751 mg
21%
100 g
345
9.2 g
53.4 g
10.5 g
631 mg
17%
3 × 1 roll (14 g)
145
3.9 g
265 mg
5 × 1 roll (14 g)
242
6.4 g
442 mg
Six rolls make a 293-calorie snack
One baked roll weighs 14 g and carries 48 calories, just 2% of the daily value. Nobody stops at one, though. Two rolls come to 97 calories, three to 145, and five to 242, so every extra roll adds just under fifty calories to the plate.
The serving most boxes use is 6 rolls (85 g), which lands at 293 calories and 15% of the daily value. That is a real snack, not a nibble. Pour a cup (119 g) into a bowl and you reach 411 calories, or 21% of the day, from food that disappears in a few minutes.
Counting beats eyeballing here. The rolls are small, uniform and easy to tally, which makes them one of the simpler snacks to track honestly if you decide on a number before the tray comes out of the oven. Eating straight from the baking sheet is where a 6-roll snack quietly becomes a cup. If you log food, BodyPal can log your rolls from a photo, and the count you plated is the number that matters.
Carbs supply 62% of the calories
The calorie split is 62% carbs, 27% fat and 11% protein. Per 100 g that comes to 53.4 g carbs, 10.5 g fat and 9.2 g protein. The crust does most of the work, and the filling is a thin layer by weight.
Fat is lower than the cheese-and-pepperoni image suggests. Saturated fat is 2.6 g per 100 g, and the 6-roll serving holds 8.9 g of total fat. Sugars stay modest at 3.9 g per 100 g, and cholesterol is only 6 mg. Fiber is thin at 1.3 g per 100 g, which fits a snack built on refined dough.
Protein is the weak spot. Six rolls give 7.8 g, about 16% of the daily value, for 293 calories. A full cup raises protein to 10.9 g, but the calories climb to 411 along with it. Read pizza rolls as a carb snack with some protein, not as a protein snack, and plan the rest of the plate with that in mind.
Sodium outpaces the calories
Per 100 g, pizza rolls carry 631 mg sodium, which is 27% of the daily value, against 17% of the daily calories. That gap is the row to watch. At every portion size the salt share runs well ahead of the energy share.
One roll holds 88 mg, which looks harmless at 4% of the daily value. Five rolls already sit at 442 mg. Six rolls reach 536 mg, or 23%, and a cup reaches 751 mg, a full 33% of the day's sodium in a single bowl. A snack that covers about a fifth of your calories can cover a third of your sodium.
If you watch sodium, the portion is the lever you control. Sticking to the 6-roll serving instead of a cup trims the sodium from 751 mg to 536 mg. Dips and salty sides add to that total, so a plain drink and an unsalted side keep the rest of the day more flexible.
Pair them with fiber and protein
Six rolls bring only 1.1 g fiber and 7.8 g protein, so on their own they are not very filling for 293 calories. Adding something with bulk turns the plate into more of a meal, and it slows the pace at which a bowl of rolls disappears.
Raw vegetables, a side salad or a piece of fruit add volume and fiber without much energy. A glass of milk, a cup of Greek yogurt or a few slices of turkey lift the protein that the rolls lack. Either kind of side lets a smaller pile of rolls feel like enough.
For a party or game-day snack, count your rolls once and put them on a plate. Totino's sells cheese, pepperoni, sausage and combination versions, and Chopsie's makes hand rolled ones, so fillings vary from box to box. The figures on this page describe generic baked pizza rolls, and the label on your box is the final word for your brand.
How does pizza roll compare?
Here is how pizza rolls stack up against Ritz crackers, Tootsie Roll and shrimp summer roll, per 100 g and per usual serving.
Verdict: For the lightest plate, pick the shrimp summer roll at 126 calories per 100 g, about 0.4 times the pizza roll count, with 242 mg sodium. Ritz crackers are the denser choice at 492 calories and 882 mg sodium per 100 g, so pizza rolls at 345 are the more moderate salty snack.
Most popular pizza roll brands in the United States
6Chopsie's Hand Rolled Pizza Rolls3 oz · 85 g224 kcal
Package labels are measured on the frozen rolls before baking, so they read lower per 100 g than the baked figure above. Source: manufacturer labels / USDA FoodData Central.
Pizza roll FAQs
How many calories are in one pizza roll?
One pizza roll (14 g) is about 48 calories, so a 6-roll serving (85 g) comes to 293 calories.
Are pizza rolls good for weight loss?
They are calorie-dense for their size at 345 calories per 100 g, so a 6-roll serving (85 g) is 293 calories with 8.9 g fat and a cup (119 g) is 411 calories.
How many calories are in Totino's Pizza Rolls?
Totino's Pizza Rolls are 247 calories per 100 g on the frozen label, which is about 210 calories for the 6-roll (85 g) serving.
How much protein is in pizza rolls?
Pizza rolls have 9.2 g protein per 100 g, so a 6-roll serving (85 g) gives 7.8 g protein along with 45.4 g carbs.
How many pizza rolls are in one serving?
One serving is 6 rolls, which weigh 85 g. A single roll is 14 g, and a cup holds about 119 g, so a cup is a noticeably bigger portion than one standard serving.
How many calories are in 6 pizza rolls?
Six pizza rolls have 293 calories, 15% of the daily value, with 45.4 g carbs, 8.9 g fat and 7.8 g protein. They also carry 536 mg sodium, 23% of the daily value.
What are the macros in pizza rolls?
The calories split 62% carbs, 27% fat and 11% protein. Per 100 g that is 53.4 g carbs, 10.5 g fat and 9.2 g protein, so pizza rolls are a carb-led snack.
What are the nutrition facts for pizza rolls?
Per 100 g, pizza rolls have 345 calories, 9.2 g protein, 53.4 g carbs, 10.5 g fat, 2.6 g saturated fat, 1.3 g fiber, 3.9 g sugars, 631 mg sodium and 317 mg potassium.
How many calories are in pizza rolls by count?
Three pizza rolls have 145 calories and five have 242. A cup (119 g) comes to 411 calories, which is 21% of the daily value and more than a standard 6-roll serving.
