Rolls, hamburger or hot dog, wheat/cracked wheat
Whole food · Baked Products
Photo: Wikipedia
This is a hearty, whole-grain roll, typically used for hamburgers or hot dogs, with a satisfying, slightly chewy texture and a mild, nutty wheat flavor. Its primary nutritional highlight is its high fiber content from the cracked wheat, which supports digestive health and provides sustained energy. With a moderate calorie count and good protein, it's a more wholesome alternative to standard white-flour buns.
Calorie split: 17% protein · 70% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, nutty flavor and sturdy texture that holds up to juicy burger patties and loaded hot dogs without getting soggy. It's a beloved staple in American cookouts and casual dining, offering a more nutritious and flavorful vessel for classic comfort foods.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can cause blood-sugar spikes, especially for those with diabetes or insulin resistance. The wheat is a common allergen (gluten), and the bran in whole wheat contains phytates that can slightly reduce mineral absorption. To counteract, pair with protein-rich toppings (like a lean turkey burger or beans) and healthy fats (avocado, olive oil-based sauces) to slow digestion and improve nutrient uptake.
Key benefits
- High in dietary fiber (4.2g per 100g)
- Good source of plant-based protein (11.69g per 100g)
- Provides complex carbohydrates for steady energy
- Lower in fat compared to many enriched breads
- Whole grains are linked to improved heart health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hamburger bun as we know it is often credited to a 1916 innovation by a cook at a Los Angeles lunch counter, who sliced a roll in half to make it easier to eat a patty on the go.
Full nutrition (USDA data · scales with serving)
| Water | 35.2 g |
| Energy | 269 kcal |
| Energy | 1123 kj |
| Protein | 11.7 g |
| Total lipid (fat) | 3.6 g |
| Ash | 2.2 g |
| Carbohydrate, by difference | 47.3 g |
| Fiber, total dietary | 4.2 g |
| Total Sugars | 6.9 g |
| Sucrose | 0.00 g |
| Glucose | 2.3 g |
| Fructose | 3.0 g |
| Lactose | 0.00 g |
| Maltose | 1.6 g |
| Galactose | 0.00 g |
| Starch | 31.4 g |
| Calcium, Ca | 196 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 47.0 mg |
| Phosphorus, P | 154 mg |
| Potassium, K | 181 mg |
| Sodium, Na | 463 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.17 mg |
| Manganese, Mn | 1.2 mg |
| Selenium, Se | 26.7 ug |
| Vitamin C, total ascorbic acid | 1.3 mg |
| Thiamin | 0.53 mg |
| Riboflavin | 0.29 mg |
| Niacin | 4.8 mg |
| Pantothenic acid | 0.66 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 84.0 ug |
| Folic acid | 53.0 ug |
| Folate, food | 31.0 ug |
| Folate, DFE | 121 ug |
| Choline, total | 14.5 mg |
| Vitamin B-12 | 0.19 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 27.0 ug |
| Retinol | 27.0 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 99.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 6.0 ug |
| Vitamin E (alpha-tocopherol) | 0.40 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.13 mg |
| Tocopherol, gamma | 1.4 mg |
| Tocopherol, delta | 0.35 mg |
| Tocotrienol, alpha | 0.11 mg |
| Tocotrienol, beta | 0.84 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.8 ug |
| Vitamin K (Dihydrophylloquinone) | 0.10 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.75 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 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.49 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.21 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.71 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 16:1 c | 0.02 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.68 g |
| MUFA 18:1 c | 0.67 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:2 n-6 c,c | 1.6 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.18 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.02 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Rolls, dinner, wheat — USDA does not publish this profile for Rolls.
| Tryptophan | 0.12 g |
| Threonine | 0.24 g |
| Isoleucine | 0.32 g |
| Leucine | 0.59 g |
| Lysine | 0.20 g |
| Methionine | 0.14 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.42 g |
| Tyrosine | 0.25 g |
| Valine | 0.38 g |
| Arginine | 0.35 g |
| Histidine | 0.19 g |
| Alanine | 0.29 g |
| Aspartic acid | 0.40 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.32 g |
| Proline | 0.96 g |
| Serine | 0.42 g |
FAQ
How does this differ from a regular white hamburger bun?
It's made with whole wheat flour and cracked wheat, giving it a darker color, nuttier flavor, and significantly more fiber, protein, and nutrients like B vitamins and iron compared to a refined white bun.
Is it good for weight management?
It can be part of a healthy diet. Its high fiber and protein content promote fullness, which may help with portion control. However, it's still calorie-dense, so mindful serving sizes are key.
Can I freeze these rolls?
Yes, they freeze very well. Slice them first, then store in an airtight bag. They can be toasted directly from frozen for a quick meal.
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 2.69 kcal/g · 17% calories from protein · 4.2 g fiber · 6.9 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: 2.56 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.