Rolls

Q: How many calories in medium of rolls?

About 103 calories, with roughly 3.7g of protein. medium weighs about 36g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

286

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 1.3 oz

Calories

103

Protein

3.7g

Carbs

19.1g

Fat

1.2g

Protein 14% Carbs 75% Fat 11%

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Rolls: 286 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 286 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Dry → Cooked

Grains absorb water when they cook. 1 cup of dry rolls becomes about 3 cups cooked — the calories do not change, they just spread over more volume. Every number on this page is for cooked weight, the way you actually eat it. If your recipe reads dry, multiply by about 3.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber4.9 g18%

Sugar1.17 g—

Saturated fat0.605 g3%

Cholesterol0 mg0%

Sodium650 mg28%

Potassium180 mg4%

Calcium30 mg2%

Iron2.7 mg15%

Magnesium54 mg13%

Zinc0.97 mg9%

Vitamin C0 mg0%

Vitamin E0.34 mg2%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.062 mg4%

Vitamin B120 mcg0%

Folate99 mcg25%

Niacin3.9 mg24%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Bread

Almost identical calories.

Cal287 Protein9.5 g Fat6 g

Bagel

Almost identical calories.

Cal278 Protein10.6 g Fat2.1 g

Bagel

12 fewer calories per 100g.

Cal274 Protein9.8 g Fat1.7 g

Common questions

The stuff people actually ask.

How many calories in medium of rolls?

About 103 calories, with roughly 3.7g of protein. medium weighs about 36g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry rolls is roughly 3× as calorie-dense per gram as cooked; cooked is what is on this page. If you weigh at the pot use cooked; if you portion dry before cooking, use dry. Do not mix.

Is rolls actually healthy, or is that marketing?

By the numbers on this page: "healthy" is doing work here — it is clean fuel, not a nutrient powerhouse. Fine as the base of a meal, not the meal itself.

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