Cratox AI
Reviewed by Cratox Nutrition Team · Updated January 22, 2026
roll wheat or cracked
🍞

Roll, wheat or cracked wheat

🔥 273 Calories
💪 8.6g Protein
⚡ 46g Carbohydrates
🥑 6.3g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Baked Goods
Roll, wheat or cracked wheat
Energy density
Dense
273 kcal per 100g
Macro energy profile
Carb-led
13% Protein · 67% Carbohydrates · 21% Fat
Glycemic profile
Low GI
GI 50 · GL 13.5
Notable signals
High in fiberLow in sugarUSDA data

Nutritional Information

273
kcal/100g
Protein
8.6g
Carbohydrates
46g
Fat
6.3g
Glycemic Index:
50

About Roll, wheat or cracked wheat

Rolls made from wheat or cracked wheat are a staple in many cultures, known for their versatility and nutritional value. Originating from ancient grains, these rolls have been a fundamental part of the human diet for thousands of years, providing essential nutrients and energy. Made from whole wheat or cracked wheat, they retain the bran, germ, and endosperm, making them a more nutritious alternative to refined bread products. Their nutty flavor and hearty texture make them a popular choice for various meals, from breakfast to dinner.

Nutritionally, wheat rolls are a good source of carbohydrates, protein, and healthy fats, contributing to a balanced diet. With around 273 calories per 100 grams, they provide energy and essential nutrients like fiber, which aids in digestion. In addition to being rich in vitamins and minerals, including iron and B vitamins, these rolls can be easily incorporated into various dishes. Whether enjoyed on their own, as part of a sandwich, or paired with soups and salads, wheat rolls are a wholesome addition to any meal plan.

Health Benefits

Supports digestive health due to high fiber content.
Provides sustained energy release, helping to maintain stable blood sugar levels.
Rich in essential vitamins and minerals, contributing to overall health.
Promotes heart health by being low in saturated fat and cholesterol.
May aid in weight management by promoting satiety.
Supports muscle health due to its protein content.
Contains antioxidants that help combat oxidative stress.
May improve gut health by acting as a prebiotic.
Can support bone health due to its mineral content.
Versatile ingredient that can be used in various recipes, encouraging a diverse diet.

Recommended Food Pairings

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Hummus - Offers a creamy texture and rich flavor that complements the nutty profile of wheat rolls.
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Grilled vegetables - Adds a healthy and colorful component, enhancing the nutritional value of your meal.
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Avocado spread - Provides healthy fats and a creamy consistency, perfect for a nutritious sandwich.
🥗
Turkey slices - A lean protein choice that pairs well for a hearty lunch option.
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Salad greens - Lightens the meal while adding crunch and freshness, creating a balanced dish.

How to Consume

Serving size
1 roll (approximately 100g)
Frequency
2-3 times per week
  • •Toast lightly to enhance flavor and texture.
  • •Use as a base for sandwiches or wraps.
  • •Pair with soups for a wholesome meal.
  • •Top with healthy spreads like hummus or avocado.
  • •Incorporate into salads for added texture and nutrition.

Selection & Storage

How to choose:

  • ✓Select rolls that are firm to the touch without visible mold.
  • ✓Look for a rich, golden-brown color indicating whole grains.
  • ✓Check for a pleasant, nutty aroma.
  • ✓Opt for rolls with the least ingredients for a healthier choice.
Storage
Store in a cool, dry place away from direct sunlight; ideal temperature is around 20°C (68°F).
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with gluten intolerance or celiac disease should avoid wheat rolls.
  • ⚠️Excessive consumption may lead to weight gain due to high calorie content.
  • ⚠️Overindulgence in bread products can lead to digestive discomfort.

Frequently Asked Questions

How many calories does Roll, wheat or cracked wheat have?

Rolls made from wheat or cracked wheat contain approximately 273 calories per 100 grams. This calorie content provides a good source of energy, making them a versatile option for various meals.

Is Roll, wheat or cracked wheat healthy?

Yes, wheat rolls are considered healthy due to their high fiber content, which aids digestion, and their provision of essential nutrients like protein, iron, and B vitamins. They can be a nutritious part of a balanced diet.

How should Roll, wheat or cracked wheat be stored?

Wheat rolls should be stored in a cool, dry place. For longer preservation, refrigerate them for up to a week or freeze them for up to three months to maintain freshness.

What are the benefits of eating Roll, wheat or cracked wheat?

Eating wheat rolls can provide numerous health benefits, including improved digestive health from fiber, sustained energy release, and a rich supply of vitamins and minerals that support overall wellbeing.

How much Roll, wheat or cracked wheat can I eat per day?

A recommended serving size is about 100 grams (1 roll), which can be consumed 2-3 times per week as part of a balanced diet, but individual dietary needs may vary.

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