What are the nutritional values of Hawaiian rolls, including calories and sugar content?
Hawaiian rolls are sweet and soft and are used for everything from sliders to dinner rolls. Knowing the nutritional facts will help you make informed decisions. Below we will break down the typical nutritional content of Hawaiian rolls by calories, sugar and other nutrients.
Hawaiian Rolls
Hawaiian rolls are made with enriched wheat flour, sugar, butter and milk, yeast and salt. The sweetness comes from the added sugar and sometimes from pineapple juice which gives them their flavor.
Nutritional Facts
While values may vary by brand and recipe a standard serving size of a Hawaiian roll is one roll which is about 28 grams (1 ounce). Here’s an approximate breakdown of the nutrition per roll:
- Calories: 70-100 kcal
- Total Fat: 2-4 grams
- Saturated Fat: 1-2 grams
- Cholesterol: 0-5 mg
- Sodium: 90-150 mg
- Total Carbohydrates: 12-15 grams
- Dietary Fiber: 0-1 gram
- Sugars: 2-5 grams
- Protein: 1-3 grams
Calories
Hawaiian rolls are relatively low in calories compared to other types of bread. The calories come from carbohydrates and fats with sugars being the sweetness. Here’s how the calories break down:
- Carbohydrates (12-15 grams): Each gram of carbohydrate is 4 calories so that’s 48-60 calories from carbohydrates alone.
- Fats (2-4 grams): Each gram of fat is 9 calories so that’s 18-36 calories.
- Protein (1-3 grams): Each gram of protein is 4 calories so that’s 4-12 calories.
Sugar
One of the best things about Hawaiian rolls is the sugar content. They typically have 2-5 grams of sugar per roll. That sugar comes from added granulated sugar and sometimes from natural sources like pineapple juice.
Sugar implications
The sugar in Hawaiian rolls isn’t excessive but it can add up if you eat multiple rolls. For those monitoring their sugar intake—like those with diabetes or trying to limit added sugars—it’s good to consider how Hawaiian rolls fit into your overall diet.
Other Nutritional Considerations
Fats
Hawaiian rolls are low in fat so they work for many diets. But they do contain some saturated fats from butter. Moderate saturated fats are okay in a balanced diet but be mindful of overall intake especially if you have heart health issues.
Sodium
Sodium content is 90-150mg per roll. That’s moderate but if you’re on a sodium restricted diet, factor this in especially if you’re going to pair with salty foods or condiments.
Fiber
Most Hawaiian rolls have minimal dietary fiber (0-1g per roll) since they’re made from refined wheat flour. If you want to increase fiber intake, pair with high fiber foods or opt for whole grain versions.
Health Benefits and Considerations
- Versatility: Hawaiian rolls are super versatile and can be used for any meal—sandwiches, sliders or as a side with soups and salads.
- Moderate Sweetness: The moderate sweetness will satisfy your sweet tooth without overwhelming your palate, good for kids and those with a sweet tooth.
- Convenience: They’re pre-packaged and ready to use so they’re convenient for quick meals.
Healthier Options
If you want to enjoy the taste of Hawaiian rolls but be mindful of nutritional content, try these:
- Whole Wheat or Whole Grain Rolls: These will have more fiber and nutrients.
- Homemade Versions: Making your own rolls allows you to control the ingredients and reduce sugar and fat as needed.
- Fruit Based Spreads: Pairing Hawaiian rolls with fruit spreads instead of butter will reduce fat and add flavor.
Conclusion
Hawaiian rolls are a great addition to many meals, they have a unique sweetness and softness. Nutritional values are low in calories but does have sugar and moderate fat and sodium. Be mindful of portion size and how it fits into your overall diet to enjoy these rolls while being balanced.
If you love the taste of Hawaiian rolls, moderation is key and healthier options can give you the same satisfaction without sacrificing nutritional goals. Whether as a side or on its own, Hawaiian rolls can be a part of a balanced diet.
