Rolls, hard (includes kaiser)
FDC 175031oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 42 · +2 vs Baked goods medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Rolls, hard (includes kaiser) is middling for nutrient density at 42 of 100. Within baked goods it ranks 26 of 60. Per 100 grams it is an excellent source of protein (20% DV), a good source of iron (18% DV). Most of its 293 calories per 100 grams come from carbohydrate. Worth noting: it is high in sodium (544 mg per 100 g).
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 293 kcal | 15% |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.61 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 544 mg | 24% |
| Carbohydrate | 53 g | 19% |
| Dietary fiber | 2.3 g | 8% |
| Sugars | 1.8 g | |
| Protein | 9.9 g | 20% |
| Potassium | 108 mg | 2% |
| Calcium | 95 mg | 7% |
| Iron | 3.3 mg | 18% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.42 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 82 kcal | 4% |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.17 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 152 mg | 7% |
| Carbohydrate | 15 g | 5% |
| Dietary fiber | 0.64 g | 2% |
| Sugars | 0.5 g | |
| Protein | 2.8 g | 6% |
| Potassium | 30 mg | 1% |
| Calcium | 27 mg | 2% |
| Iron | 0.92 mg | 5% |
| Magnesium | 7.6 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.12 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 175031Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Hush puppies, prepared from recipeDensity 43 vs 42Bagels, cinnamon-raisinDensity 43 vs 42Bagels, eggDensity 44 vs 42