Roll, white, hard
Common food
Photo: Wikipedia
A dense, crusty white roll with a crisp exterior and a soft, chewy interior, offering a mild, wheaty flavor. It's a staple carbohydrate source, providing quick energy with a modest protein content of nearly 10g per 100g.
Calorie split: 14% protein · 73% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People adore its satisfying textural contrast—the crunch of the crust giving way to a tender crumb—and its role as the perfect, neutral canvas for everything from butter and jam to hearty sandwiches and stews.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood-sugar spikes, making it less ideal for those managing diabetes or seeking sustained energy. To mitigate this, pair it with protein (like cheese or meat) or healthy fats (like avocado or olive oil) to slow digestion, or choose a smaller portion.
Key benefits
- Provides quick, accessible energy from complex carbohydrates.
- Contains a moderate amount of plant-based protein.
- Low in fat and sugar.
- A versatile base for both sweet and savory meals.
- A source of dietary fiber, especially if whole-grain varieties are chosen.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'hard' roll is traditionally baked with steam in the oven, which creates its signature crispy crust by gelatinizing the starches on the surface before they set.
Full nutrition (USDA data · scales with serving)
| Water | 31.0 g |
| Energy | 293 kcal |
| Protein | 9.9 g |
| Total lipid (fat) | 4.3 g |
| Carbohydrate, by difference | 52.7 g |
| Fiber, total dietary | 2.3 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 95.0 mg |
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 100 mg |
| Potassium, K | 108 mg |
| Sodium, Na | 544 mg |
| Zinc, Zn | 0.94 mg |
| Copper, Cu | 0.16 mg |
| Selenium, Se | 39.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.48 mg |
| Riboflavin | 0.34 mg |
| Niacin | 4.2 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 95.0 ug |
| Folic acid | 80.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 151 ug |
| Choline, total | 14.6 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 | 58.0 ug |
| Vitamin E (alpha-tocopherol) | 0.42 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.60 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.61 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 | 0.00 g |
| SFA 16:0 | 0.48 g |
| SFA 18:0 | 0.13 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.10 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 hard roll and a soft roll?
A hard roll has a crisp, sturdy crust and a denser, chewier interior, achieved through steam baking and often a leaner dough. A soft roll has a tender, thin crust and a light, fluffy crumb, typically enriched with fat, sugar, or milk.
How can I keep a hard roll fresh longer?
Store it at room temperature in a paper bag to maintain its crust. For longer storage (a few days), freeze it. To refresh, sprinkle with water and reheat in a hot oven for 5-10 minutes.
Is a white hard roll nutritious?
It provides energy and some protein but is lower in fiber and micronutrients compared to whole-grain versions. Its nutritional value is greatly enhanced when used as part of a balanced meal with lean protein, vegetables, and healthy fats.
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 2.93 kcal/g · 14% calories from protein · 2.3 g fiber · 1.8 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: 5.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.