Rolls, hard (includes kaiser)
FDC 175031oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 42 · +2 vs Baked goods medianHard kaiser rolls score 42 of 100, a Fair rating that ranks 26th of 60 in the Baked goods category. The carbohydrate-led profile still carries useful protein: 100 g provides 20% of the Daily Value for protein and 18% for iron, both solid figures for a bread roll.
These dense, crusty rolls are the standard base for a deli sandwich or burger, sturdy enough to hold fillings without falling apart. An ounce (28 g) is a modest slice of what a whole roll weighs, and the main caveat is sodium: 544 mg per 100 g, so a large sandwich roll can add up quickly for anyone watching salt intake.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 293 kcal | 15% |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.61 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 544 mg | 24% |
| Carbohydrate | 53 g | 19% |
| Dietary fiber | 2.3 g | 8% |
| Sugars | 1.8 g | |
| Protein | 9.9 g | 20% |
| Potassium | 108 mg | 2% |
| Calcium | 95 mg | 7% |
| Iron | 3.3 mg | 18% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.42 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 82 kcal | 4% |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.17 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 152 mg | 7% |
| Carbohydrate | 15 g | 5% |
| Dietary fiber | 0.64 g | 2% |
| Sugars | 0.5 g | |
| Protein | 2.8 g | 6% |
| Potassium | 30 mg | 1% |
| Calcium | 27 mg | 2% |
| Iron | 0.92 mg | 5% |
| Magnesium | 7.6 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.12 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 175031Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Hush puppies, prepared from recipeDensity 43 vs 42Bagels, cinnamon-raisinDensity 43 vs 42Bagels, eggDensity 44 vs 42