Pizza rolls calories come to 293 for 6 rolls (85 g) and 345 per 100 g, baked from frozen. Each roll adds 48 calories, so the total depends almost entirely on how many land on the plate. Sodium climbs just as fast: 536 mg in that 6-roll serving, already 23% of the daily value.
293kcal
1 serving of 6 rolls · 85 g, baked, from frozen
11%protein
7.8 gProtein
45 gCarbs
8.9 gFat
How to burn off 293 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Baked, from frozen · per 85 g
Calories
293 kcal
Protein
7.8 g
Carbohydrate
45 g
Fat
8.9 g
Saturated fat
2.2 g
Cholesterol
5 mg
Sodium
536 mg
Potassium
269 mg
Iron
1.6 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 rolls: 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
6 rolls (85 g)
293
7.8 g
45.4 g
8.9 g
536 mg
15%
1 roll (14 g)
48
1.3 g
7.5 g
1.5 g
88 mg
2%
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 × 6 rolls (85 g)
880
23.4 g
1,609 mg
5 × 6 rolls (85 g)
1,466
39.1 g
2,682 mg
Six rolls are 293 calories, a dozen are 587
The listed serving is 6 rolls, or 85 g, for 293 calories. That is 15% of the daily value for calories, a reasonable snack on paper. The trouble is that pizza rolls come out of the oven by the trayful, and few people count to six.
Double the serving and you reach 587 calories with 1,073 mg of sodium. Three servings, which is 255 g of rolls, come to 880 calories. Five servings, 425 g, hit 1,466 calories and 2,682 mg of sodium. At that point a snack has turned into the biggest meal of the day.
Measuring by the cup gives a similar warning. One cup (119 g) holds 411 calories, 21% of the daily value, because small rolls pack tightly. If you want the numbers to stay close to the label, count the rolls onto a plate instead of eating from the baking sheet. At 48 calories apiece, every extra roll is easy to track.
Carbs supply 62% of the calories
Pizza rolls are mostly dough. Carbohydrates provide 62% of the calories, fat 27% and protein only 11%. Per 100 g that works out to 53.4 g of carbs, 10.5 g of fat and 9.2 g of protein.
The filling adds flavor more than substance. A 6-roll serving gives 7.8 g of protein, about 16% of the daily value, which is modest for 293 calories. Fiber is low at 1.1 g per serving, and sugars sit at 3.3 g, so the carbs are mainly refined starch from the wrapper. Saturated fat is 2.6 g per 100 g, and cholesterol is just 6 mg.
This profile explains why pizza rolls rarely feel filling. Little protein and little fiber mean the calories go down quickly. If staying full matters to you, treat them as a side rather than the main event.
Sodium is the row to watch
Each 100 g carries 631 mg of sodium, 27% of the daily value. The 6-roll serving delivers 536 mg, or 23%, and a single roll has 88 mg. Those are high numbers for a snack that is gone in a few minutes.
The cup measure shows how quickly this escalates: 751 mg, a third of the daily value at 33%. Three servings bring 1,609 mg, and five servings reach 2,682 mg, which is more than a full day's daily value in one sitting. Sodium rises in step with calories, so a heavy hand with portions costs on both rows.
If you watch sodium, keep the rest of the meal low in salt. Skip a salty dipping sauce and avoid pairing the rolls with chips or deli meat, which would stack more sodium on an already high base.
A measured plate fits in most days
A plate of 6 rolls takes up 15% of the calorie daily value and 23% of the sodium, so it can fit into a normal day when the portion is set in advance. The issue is not the food itself but how easy it is to keep eating.
Pairing helps. Raw vegetables or a green salad add volume and fiber that the rolls lack, and a protein side such as yogurt or eggs makes up for the 7.8 g the serving provides. Water instead of soda keeps the extra calories out of your glass.
Brands differ in filling, from Totino's Pepperoni Pizza Rolls to Chopsie's Hand Rolled Pizza Rolls, so check the package if you buy a specific variety. To keep your count accurate, BodyPal can log a plate of pizza rolls from a photo.
How does pizza rolls compare?
Here is how pizza rolls compare with pizza bagels, pizza crust and chips, per 100 g and per usual serving.
Verdict: For fewer calories and more protein, pick the pizza bagel: 271 per 100 g with 10.8 g of protein, against 345 and 9.2 g for pizza rolls. Chips are the denser snack at 532 per 100 g, so a 1 oz bag at 149 calories looks light only because the portion is small.
Most popular pizza rolls brands in the United States
Package labels are per frozen, unprepared rolls, so they read lower than the baked numbers above. Source: manufacturer labels / USDA FoodData Central.
Pizza rolls FAQs
How many calories are in pizza rolls?
A serving of 6 pizza rolls (85 g) is 293 calories, and one roll is about 48. A full cup of them comes to 411 calories.
Are pizza rolls good for weight loss?
They are energy dense at 345 calories per 100 g, with 10.5 g fat and 53.4 g carbs, so a 6-roll serving takes 293 calories out of the day.
Why do Totino's pizza rolls show fewer calories?
Totino's labels list 247 to 267 calories per 100 g for the frozen, unprepared rolls, while the baked figure here is 345 calories per 100 g.
How much protein is in pizza rolls?
Pizza rolls have 9.2 g of protein per 100 g, so a 6-roll serving gives about 7.8 g. The same serving carries 536 mg of sodium.
How many calories are in one pizza roll?
One pizza roll (14 g) has 48 calories. It also carries 1.3 g of protein, 7.5 g of carbs and 88 mg of sodium, so small numbers add up quickly once you eat several.
How many calories are in a cup of pizza rolls?
A cup of pizza rolls (119 g) has 411 calories, 21% of the daily value. It also holds 751 mg of sodium, which is 33% of the daily value, and 10.9 g of protein.
How much sodium is in pizza rolls?
A 6-roll serving has 536 mg of sodium, 23% of the daily value. Per 100 g the figure is 631 mg, and a single roll contains 88 mg.
How many carbs are in pizza rolls?
Six pizza rolls contain 45.4 g of carbs, with 1.1 g of fiber and 3.3 g of sugars. Per 100 g that is 53.4 g, and carbs supply 62% of the calories.
How much fat is in pizza rolls?
A 6-roll serving has 8.9 g of fat. Per 100 g pizza rolls contain 10.5 g of fat, including 2.6 g saturated, and fat supplies 27% of the calories.
