Is it genuinely significant how many calories a whole-grain roll contains? What are its attributes?
Sophia Williams
2026-03-18
3 min. read
77
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Each whole-grain roll has a slightly varying composition. Some are made with wheat flour and adorned solely with pumpkin seeds, while others are prepared with whole-grain flour and enhanced with seeds or kernels of plants both outside and inside. Therefore, it is advisable to meticulously examine the composition of the purchased baked goods and select those with valuable ingredients. Whole-grain rolls can be a good source of potassium, phosphorus, magnesium, and zinc, as well as fiber.
Table of Contents
1. Nutritional Value 2. Perilous Sodium 3. Zinc Abundance 4. Fiber 5. Application
Nutritional content of pumpkin seed bread
In 100 g of pumpkin seed bread made from whole grain flour, there are approximately 280 kcal. It provides significant amounts of dietary fiber and valuable elements such as potassium, phosphorus, magnesium, and iron. Regrettably, it is also a source of sodium, the excess of which is harmful to health. Pumpkin seed bread also contains B vitamins (primarily niacin) and vitamin E. Nutritional content in 100 g: Calories: 282.5 kcal, Protein: 9.4 g, Fat: 3.8 g, Carbohydrates: 54.9 g, Fiber: 4.4 g. Macro- and micronutrients: – Sodium: 408 mg, – Potassium: 204.9 mg, – Calcium: 20.9 mg, – Phosphorus: 187.3 mg, – Magnesium: 74.5 mg, – Iron: 2.4 mg, – Zinc: 1,7 mg, – Copper: 0,23 mg, – Manganese: 0,94 mg, – Iodine: 1,26 µg. Vitamins: – Vitamin A: 1,9 µg, – Vitamin E: 1,9 µg, – Thiamin: 0,18 µg, – Riboflavin: 0,08 µg, – Niacin: 2,5 µg, – Vitamin B6: 0,1 µg, – Folate: 37,43 µg.
Dangerous sodium amount
Sodium is a crucial component necessary for the proper functioning of the body, however, its excess can lead to serious complications. It can negatively impact the circulatory system, potentially causing strokes, heart attacks, and hypertension. It is believed to contribute to the development of obesity. It may also increase the risk of kidney stone formation and elevate the risk of cancers such as stomach cancer. Recent studies conducted by Sharifa K. , Amital H. , Shoenfeld Y. , suggest that sodium may also be a factor contributing to the development of autoimmune diseases such as multiple sclerosis or Crohn's disease.
The plentifulness of zinc
Pumpkin seeds are an extraordinary source of zinc. This irreplaceable component is crucial for the proper recognition of tastes and scents, alcohol metabolism, and hormone production. It aids memory processes and is hence recommended for those who are learning. Additionally, its antidepressant effect has been confirmed. Zinc deficiency can lead to delayed wound healing and decreased body immunity. It can also disrupt growth and maturation processes.
Nutrient from starch
Whole grain bread contains considerable amounts of nutrient from starch (4.4 g per 100 g of product) which positively affects the digestive system and heart function. Scientific research has shown that it can be useful in decreasing LDL cholesterol levels and regulating blood pressure. Moreover, it prevents fluctuations in blood sugar levels, protects against insulin resistance and type 2 diabetes, and accelerates digestive processes, making it recommended for individuals wanting to get rid of unnecessary kilograms.
Applications of whole-grain bread rolls
Whole-grain bread rolls serve as an excellent base for nourishing sandwiches and toasts, full of nutrients. They can also be used as an addition to soups and egg dishes in various forms. Depending on preferences, bakeries offer bread rolls with different types of grains and made from different flours. In stores, gluten-free baked goods with increased protein content or made exclusively from grains are also available.
Tags
Whole Grain Nutrition
Nutritional Value Of Bread
Sodium Health Risks
Zinc Benefits
Dietary Fiber And Health
Fiber-Rich
Heart Health
Whole Foods
Insulin Sensitivity
Weight Management
Gut Health
Digestive Health
Hypertension Management
Sodium Reduction
Blood Sugar Control
Metabolic Syndrome
Micronutrients
Zinc
Hormonal Balance
Insulin Resistance
Antioxidants