Roll, wheat or cracked wheat
Common food
Photo: Wikipedia
A hearty, whole-grain roll made from wheat or cracked wheat, offering a satisfyingly chewy texture and a nutty, slightly earthy flavor. Its robust crust and dense crumb make it a substantial base for both savory and sweet toppings. Nutritionally, it provides a solid source of complex carbohydrates and dietary fiber for sustained energy.
Calorie split: 13% protein · 67% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People love it for its versatile, hearty character that stands up to robust fillings and soups, and for its comforting, home-baked aroma that evokes a sense of tradition.
⚠️ Watch-outs & how to enjoy it better
As a wheat product, it contains gluten, which is a common allergen and must be avoided by those with celiac disease or gluten sensitivity. Its carbohydrate content can also cause blood-sugar spikes if eaten alone. To counteract this, pair it with a source of protein (like cheese or hummus) or healthy fat (like avocado) to slow digestion and stabilize blood sugar.
Key benefits
- Good source of dietary fiber for digestive health
- Provides complex carbohydrates for steady energy
- Contains plant-based protein for muscle maintenance
- Whole-grain content may support heart health
- Low in sugar, helping to avoid energy crashes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'cracked wheat' in its name refers to whole wheat berries that have been chopped into pieces, a technique used for centuries to make whole grains more digestible and quicker to cook than whole berries.
Full nutrition (USDA data · scales with serving)
| Water | 37.0 g |
| Energy | 273 kcal |
| Protein | 8.6 g |
| Total lipid (fat) | 6.3 g |
| Carbohydrate, by difference | 46.0 g |
| Fiber, total dietary | 3.8 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 176 mg |
| Iron, Fe | 3.5 mg |
| Magnesium, Mg | 36.0 mg |
| Phosphorus, P | 104 mg |
| Potassium, K | 115 mg |
| Sodium, Na | 524 mg |
| Zinc, Zn | 0.90 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 33.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.43 mg |
| Riboflavin | 0.27 mg |
| Niacin | 4.1 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 60.0 ug |
| Folic acid | 45.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 92.0 ug |
| Choline, total | 18.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 65.0 ug |
| Vitamin E (alpha-tocopherol) | 0.36 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.82 g |
| SFA 18:0 | 0.63 g |
| Fatty acids, total monounsaturated | 3.1 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 3.1 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Candies, TOOTSIE ROLL, chocolate-flavor roll — USDA does not publish this profile for Roll.
| Tryptophan | 0.19 g |
| Threonine | 0.04 g |
| Isoleucine | 0.06 g |
| Leucine | 0.11 g |
| Lysine | 0.09 g |
| Methionine | 0.01 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.05 g |
| Tyrosine | 0.02 g |
| Valine | 0.08 g |
| Arginine | 0.06 g |
| Histidine | 0.03 g |
| Alanine | 0.06 g |
| Aspartic acid | 0.20 g |
| Glutamic acid | 0.28 g |
| Glycine | 0.05 g |
| Proline | 0.03 g |
| Serine | 0.08 g |
| Hydroxyproline | 0.00 g |
FAQ
What's the difference between a wheat roll and a white roll?
A wheat roll is typically made with whole-grain flour, retaining the bran and germ for more fiber, vitamins, and minerals. A white roll uses refined flour, which has a lighter texture and milder flavor but fewer nutrients.
How should I store wheat rolls to keep them fresh?
For short-term storage (a few days), keep them in a bread box at room temperature in their original bag. For longer storage, slice and freeze them in an airtight bag for up to 3 months; toast directly from frozen.
Can I use this roll for making breadcrumbs?
Yes, it's excellent for breadcrumbs. Let the roll go stale or dry it out in a low oven, then pulse in a food processor. Its whole-grain texture makes for flavorful, coarse crumbs ideal for coating meats or topping casseroles.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.73 kcal/g · 13% calories from protein · 3.8 g fiber · 1.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 4.56 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.