🧪 Nutrition Facts
- Calories 220.2
- Total Fat 3.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 419.9 mg
- Potassium 0.0 mg
- Total Carbohydrate 41.0 g
- Dietary Fiber 1.0 g
- Sugars 1.0 g
- Protein 7.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 20.4 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 220.2 calories per serving (1 Serving (85.0g)), Portuguese Rolls is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 41.0g per serving (74.9% of calories). It contains 2.7mg of iron (15% DV), which plays a key role in oxygen transport and energy metabolism.
📝 Ingredients
Enriched Wheat Flour*, Water, Canola Oil, Extra Virgin Olive Oil, Malt, Salt, Dextrose, Yeast, Dough Conditioner (corn Flour, Enzymes, Ascorbic Acid).
🔬 Ingredient Analysis
Fortification / Enrichment Agents: Ascorbic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Portuguese Rolls — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Portuguese Rolls contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 220.2 kcal | 11% |
| Total Fat | 3.0 g | 4% |
| Sodium | 419.9 mg | 18% |
| Total Carbohydrate | 41.0 g | 15% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 1.0 g | 2% |
| Protein | 7.0 g | 14% |
| Calcium | 20.4 mg | 2% |
| Iron | 2.7 mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Portuguese Rolls accounts for 11% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 74.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 220.2 calories in Portuguese Rolls? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 16.6 min |
| Walking: 17 minutes per mile | 38.0 min |
| Cycling (Low Intensity) | 24.1 min |
| HIIT | 20.4 min |
| Swimming (Low Intensity) | 28.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Portuguese Rolls
Is Portuguese Rolls good for weight loss?
Portuguese rolls can fit into a weight loss plan if portion-controlled, since one roll at 220 calories isn't excessive. However, with only 7g of protein and 1g of fiber, they won't keep you feeling full for long, making it easy to overeat.
Is Portuguese Rolls good fuel for endurance activities?
Portuguese rolls work reasonably well for endurance activities since they provide 41g of carbs in a portable form. The low fat and moderate sodium make them gentle on the stomach during activity, though the minimal protein means you'd want to pair them with a protein source for sustained energy.
How might Portuguese Rolls affect blood sugar?
These rolls will likely cause a noticeable blood sugar spike due to their high carb content and minimal fiber—just 1g won't slow down digestion much. If you have blood sugar concerns, enjoying them alongside protein or fat would help moderate the glucose response.
Is Portuguese Rolls heart-healthy?
The heart-friendly aspect here is the relatively low saturated fat and the use of olive oil in the ingredients. That said, the 420mg of sodium per roll is a consideration if you're watching your salt intake for blood pressure management.
What should I watch out for with Portuguese Rolls?
The sodium content is fairly high at 420mg per roll, which adds up quickly if you eat more than one. These rolls are also quite carb-heavy relative to their protein content, so they'll cause a relatively quick rise in blood sugar.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
