Rolls, french
Whole food · Baked Products
Photo: Wikipedia
A French roll is a small, individual-sized loaf with a crisp, golden-brown crust and a soft, airy, slightly chewy interior. Its flavor is mildly wheaty and neutral, making it a perfect canvas for both savory and sweet toppings. Nutritionally, it's a concentrated source of quick energy from its high carbohydrate content, with a modest protein contribution.
Calorie split: 13% protein · 73% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying textural contrast—the audible crunch of the crust giving way to a tender crumb—and its role as a staple in French boulangeries, symbolizing simple, quality baking.
⚠️ Watch-outs & how to enjoy it better
As a refined carbohydrate, it can cause rapid blood sugar spikes, especially when eaten alone. Those monitoring blood sugar or gluten intake should be cautious. To counteract this, always pair it with a protein (like cheese or turkey) or healthy fat (like avocado or olive oil) to slow digestion and stabilize energy levels.
Key benefits
- Provides quick-release energy from complex carbohydrates
- Low in fat and contains no added sugar
- Source of dietary fiber, especially with whole-grain versions
- Versatile base for balanced meals with protein and vegetables
- Portion-controlled size helps with serving awareness
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic crispy crust of a French roll is achieved by injecting steam into the oven during the first few minutes of baking, which gelatinizes the surface starches.
Full nutrition (USDA data · scales with serving)
| Water | 34.8 g |
| Energy | 277 kcal |
| Energy | 1159 kj |
| Protein | 8.6 g |
| Total lipid (fat) | 4.3 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 50.2 g |
| Fiber, total dietary | 3.2 g |
| Total Sugars | 0.31 g |
| Calcium, Ca | 91.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 84.0 mg |
| Potassium, K | 114 mg |
| Sodium, Na | 574 mg |
| Zinc, Zn | 0.90 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.56 mg |
| Selenium, Se | 27.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.52 mg |
| Riboflavin | 0.30 mg |
| Niacin | 4.4 mg |
| Pantothenic acid | 0.45 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 113 ug |
| Folic acid | 80.0 ug |
| Folate, food | 33.0 ug |
| Folate, DFE | 169 ug |
| Choline, total | 14.8 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 |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 50.0 ug |
| Vitamin E (alpha-tocopherol) | 0.30 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.96 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 | 0.02 g |
| SFA 16:0 | 0.55 g |
| SFA 18:0 | 0.40 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.83 g |
| PUFA 18:2 | 0.80 g |
| PUFA 18:3 | 0.04 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)
| Tryptophan | 0.10 g |
| Threonine | 0.26 g |
| Isoleucine | 0.34 g |
| Leucine | 0.61 g |
| Lysine | 0.23 g |
| Methionine | 0.15 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.42 g |
| Tyrosine | 0.25 g |
| Valine | 0.38 g |
| Arginine | 0.32 g |
| Histidine | 0.19 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.41 g |
| Glutamic acid | 2.8 g |
| Glycine | 0.31 g |
| Proline | 0.93 g |
| Serine | 0.42 g |
FAQ
What's the difference between a French roll and a baguette?
A French roll is a small, individual loaf (about 4-6 inches long), while a baguette is a long, thin loaf meant to be sliced and shared. They use similar doughs and have the same crusty-chewy texture.
Can I freeze French rolls?
Yes, they freeze very well. Wrap them tightly in plastic and foil, then freeze for up to 3 months. Reheat directly from frozen in a 350°F (175°C) oven for 5-10 minutes to restore crispness.
Why is my homemade French roll not crispy?
The most common reasons are insufficient steam in the oven (use a pan of hot water on the lower rack) or not baking it hot enough. A preheated oven (425-450°F / 220-230°C) is crucial for oven spring and crust development.
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 2.77 kcal/g · 12% calories from protein · 3.2 g fiber · 0.3 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.