Skip to content
[N]extrient

Rolls Hard (includes Kaiser)

SR Legacy·Comprehensive Reference Data

Rolls, hard (includes kaiser)

Baked Products

A 100g serving covers 71% of the daily recommended Selenium, making Rolls Hard (includes Kaiser) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (9.9g), fat (4.3g), and carbohydrates (52.7g) per 100g. Rolls Hard (includes Kaiser) packs 293 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 544mg per 100g (24% DV), relevant for anyone on a low-sodium or DASH diet. Fiber content sits at 2.3g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Rolls Hard (includes Kaiser) delivers meaningful amounts of 11 different vitamins and minerals above 10% of daily value.

Calories293KCAL
Protein9.9G
Fat4.3G
Carbs52.7G
Fiber2.3G

Calorie Distribution

289kcal
  • Protein14%9.9 g
  • Fat13%4.3 g
  • Carbs73%52.7 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water31.0G
Energy293KCAL
Protein9.9G
Total lipid (fat)4.3G
Carbohydrate, by difference52.7G
Fiber, total dietary2.3G
Total Sugars1.8G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.48MG
Riboflavin0.34MG
Niacin4.2MG
Vitamin B-60.04MG
Folate, total95.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.42MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)0.60UG
Calcium, Ca95.0MG
Iron, Fe3.3MG
Magnesium, Mg27.0MG
Phosphorus, P100MG
Potassium, K108MG
Sodium, Na544MG
Zinc, Zn0.94MG
Copper, Cu0.16MG
Manganese, Mn0.46MG
Selenium, Se39.1UG
Energy1226kJ
Ash2.0G
Pantothenic acid0.41MG
Folic acid80.0UG
Folate, food15.0UG
Folate, DFE151UG
Choline, total14.6MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin58.0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.61G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00.001G
SFA 14:00.002G
SFA 16:00.48G
SFA 18:00.13G
Fatty acids, total monounsaturated1.1G
MUFA 16:10.03G
MUFA 18:11.1G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated1.7G
PUFA 18:21.6G
PUFA 18:30.10G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Tryptophan0.12G
Threonine0.28G
Isoleucine0.38G
Leucine0.69G
Lysine0.24G
Methionine0.18G
Cystine0.22G
Phenylalanine0.49G
Tyrosine0.28G
Valine0.43G
Arginine0.36G
Histidine0.21G
Alanine0.33G
Aspartic acid0.45G
Glutamic acid3.3G
Glycine0.35G
Proline1.1G
Serine0.48G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (28.35g)832.8g1.2g14.9g
roll (3-1/2" dia) (57g)1675.6g2.5g30g

Scaled from Rolls Hard (includes Kaiser)'s per-100g values using USDA portion data.

More in Baked Products

Cookies Oatmeal Dry Mix

462 kcal6.5g protein

Crackers Snack Goya Crackers

433 kcal14.3g protein

Cookies Brownies Reduced Fat with Added Fiber

345 kcal2.8g protein

Bread Stuffing Cornbread Dry Mix

389 kcal10g protein

Cookies Graham Crackers Plain or Honey Lowfat

386 kcal5.7g protein

Bread Gluten-free White Made with Rice Flour Corn Starch And/or Tapioca

248 kcal4.3g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Bread Roll Mexican Bollilo

318 kcal10.65g protein

Rolls French

277 kcal8.6g protein

Bread Naan Plain Refrigerated

291 kcal9.62g protein

Croutons Plain

407 kcal11.9g protein

Bread Egg

287 kcal9.5g protein

Bread Egg (Toasted)

315 kcal10.5g protein

Nutrient Highlights

  • Rolls Hard (includes Kaiser) is a excellent source of Sodium (24% DV) — see top foods ranked by Sodium
  • Rolls Hard (includes Kaiser) is a excellent source of Protein (20% DV) — see top foods ranked by Protein
  • Rolls Hard (includes Kaiser) is a good source of Iron (18% DV) — see top foods ranked by Iron

Dietary Considerations

  • At 544mg of sodium per 100g, Rolls Hard (includes Kaiser) should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • Rolls Hard (includes Kaiser) provides 3.3mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Rolls Hard (includes Kaiser) provides 39mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Iron: top 15% (#1,239 of 8,262)
  • Sodium: top 15% (#1,239 of 8,262)
  • Calcium: top 19% (#1,570 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories293
% Daily Value*
Total Fat 4.3G6%
Cholesterol 0MG0%
Sodium 544MG24%
Total Carbohydrate 52.7G19%
Dietary Fiber 2.3G8%
Total Sugars 1.8G
Protein 9.9G20%
Vitamin D 0UG0%
Calcium 95.0MG7%
Iron 3.3MG18%
Potassium 108MG2%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 175031.

View on USDA FoodData Central →