Caloric Content of Rolls. Which to Choose – Wheat or Whole Grain?
Lena Bauer
2026-03-24
3 min. read
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Rolls are the most popular type of bakery in Poland, available in large supermarkets, neighborhood shops, and bakeries. However, which ones are the most advantageous and what should we consider during selection?
Content of nutritional components
It should be noted that the content of nutritional components depends on the type of flour used to produce the bread. Bread made from wheat flour has a lower energy and mineral content than whole-grain products. It is worth mentioning that whole-grain bread has a significantly higher fiber content. Dark bread has a higher content of vitamins, mainly from group B, and elements such as calcium, magnesium, iron, or zinc. Content of nutritional components in 100 grams of the product (grain powder): – Energy: 262 kcal, – Protein: 9 grams, – Fats: 1,7 grams, – Carbohydrates: 56,1 grams, – Fiber: 6,7 grams. Macro- and micronutrients: – Sodium: 473 milligrams, – Potassium: 228 milligrams, – Calcium: 24 milligrams, – Phosphorus: 191 milligrams, – Magnesium: 65 milligrams, – Iron: 2,3 milligrams, – Zinc: 2 milligrams, – Copper: 0,22 milligrams, – Manganese: 1,48 milligrams. Vitamins: – Vitamin E: 0,87 milligrams, – Thiamin: 0,254 milligrams, – Riboflavin: 0,079 milligrams, – Niacin: 4,14 milligrams, – Vitamin B6: 0,17 milligrams, – Folates: 43,3 micrograms.
Wheat or Whole Grain? The Answer: Definitely Whole Grain!
Shelves in stores are filled with various types of bread - wheat, rye, gluten-free, with cereal grains, dried fruits, or butter. Each of them has its own specific benefits and properties. Wheat bread contains minimal amounts of dietary fiber, making it easy to digest and recommended for people with, for example, ulcers. However, this bread is not suitable for diabetics as it increases blood sugar levels. It is believed that rye bread and graham bread are the healthiest. Their consumption contributes to the improvement of skin, hair, and nail condition. Furthermore, breads with natural sourdough promote the growth of gut flora, which can speed up the passage of food in the intestines and improve immunity. Vitamins of group B in cereal products contribute to the maintenance of healthy hormonal and fat metabolism, hem synthesis, participation in amino acid and glucose metabolism. The consumption of whole-grain bread also has positive effects on memory and the nervous system. Rye bread or graham bread contains large amounts of dietary fiber, which provides a feeling of satiety and shortens the time of contact of harmful substances with human tissues. Dietary fiber can also contribute to weight loss or maintaining body weight. On the market, high-protein breads are also available, which can meet the demand for this nutrient in a vegan diet.
Gluten
Individuals affected by celiac disease or possessing an intolerance to gluten should pay attention to the type of flour used for baking bread and the location where it was produced and sold. Glue-free bread should be baked in a specialized bakery, where it has no contact with even trace amounts of glue-containing flours. It should never be placed on shelves next to wheat or rye bread. Naturally glue-free flours include cornmeal, buckwheat flour, and acorn flour. Ready-made, glue-free bread baking mixes are also available in stores.
Bread deeply frozen
In supermarkets, the scent of freshly baked goods greets customers from the entrance. This is a particular marketing strategy aimed at promoting the purchase of rolls or sweet yeast pastries. It is essential to be aware that these bakery products are frequently frozen beforehand, resulting in a loss of nutritional value, as well as reduced flexibility and a tendency to crumble more easily.
Utilization potential of bread products
Bread products such as rolls are not just ingredients for sandwiches, toasts, or grilled bread slices. They can also be utilized in a less obvious manner. For instance, in Spain, a cold soup called gazpacho is prepared, which becomes thick due to the use of stale bread. Considering that bread rolls are an easily accessible product, it is worth selecting those that have a positive impact on our body. For example, one wheat roll (60 g) contains 178 kcal, one graham roll (70g) - 176 kcal, and one corn roll with grains (80 g) - 251 kcal.
