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.
See how this score is calculated, build a plate around rolls, or compare it with another food.
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 42Original analysis by NutriVerdict
In the kitchen and how to use it
Hard rolls like kaiser rolls have a crisp, sometimes floured or seeded crust and a chewy interior, and they're the classic choice for deli sandwiches, burgers and subs, or served alongside soup and stew for sopping up broth. Their sturdier crust holds up to juicy fillings better than a soft sandwich bun, which is why delis reach for them first for a hearty cold cut sandwich or a meatball sub. Split and toasted, they also make a good base for an open-faced sandwich, a quick garlic bread, or torn up for savory bread pudding and stuffing. The pinwheel-scored top typical of a kaiser roll helps the crust crack cleanly when the roll is cut in half.
Choose rolls with a crust that feels firm but not rock hard, and store them at room temperature in a paper bag for a day or two, or freeze for longer keeping, since they stale faster than soft breads once exposed to air. At 293 calories and 52.7g carbohydrate per 100g, a roll functions as the carbohydrate base of a sandwich; it also carries iron at 18% DV and 9.9g protein per 100g from the enriched wheat flour, with just 1.77g sugar and 2.3g fiber per 100g, while sodium runs higher at 544mg per 100g.
Frequently asked questions about rolls
How many calories are in a hard kaiser roll?
293 calories per 100g, which comes to about 82 calories per 28g ounce.
What is a kaiser roll typically used for?
It's a classic sandwich and burger bread, valued for a crust sturdy enough to hold juicy fillings.
How should hard rolls be stored?
Best kept at room temperature in a paper bag for a day or two, or frozen for longer storage, since they stale quickly once exposed to air.