Are Hawaiian rolls low carb? Understanding the nutritional facts

November 8, 2025 •

4 min read

While often associated with fluffy texture and a hint of sweetness, a single traditional Hawaiian roll is not low in carbohydrates, containing up to 16g per serving. For those on a low-carb diet, it’s important to understand the nutritional profile of these popular rolls before deciding, “Are Hawaiian rolls low carb?”

Quick Summary

Traditional Hawaiian rolls are high in carbohydrates and sugar, making them unsuitable for low-carb diets. This article details their nutritional breakdown, explains the difference from low-carb alternatives, and explores available keto-friendly substitutions.

Key Points

Traditional Hawaiian rolls are high in carbs: Standard Hawaiian rolls, like King's Hawaiian, contain 15-16g of carbohydrates and 5g of sugar per roll, making them unsuitable for low-carb diets.
Look for low-carb specific brands: Several brands, such as Hero and Live Carb Smart, offer low-carb or keto-friendly versions of Hawaiian-style rolls with significantly reduced net carbs.
Resistant starch is key: Low-carb versions often use resistant wheat starch and high fiber to mimic the texture of traditional bread while keeping net carbs low.
DIY recipes are a good alternative: Homemade keto rolls can be made using low-carb flour alternatives like almond flour, coconut flour, and psyllium husk powder to control ingredients and macros.
Read nutritional labels carefully: The term 'net carbs' is crucial for low-carb dieting. Always check the nutritional information to ensure a product fits your specific dietary requirements.
Avoid products with high fructose corn syrup: Traditional rolls are often made with high-fructose corn syrup or other added sugars, which should be avoided on a low-carb diet.

The Truth About Traditional Hawaiian Rolls

For many, the name 'Hawaiian roll' evokes a taste of sweet, buttery comfort. Brands like King's Hawaiian have long been a pantry staple, used for everything from holiday sliders to a simple side dish. However, the ingredients that give these rolls their soft texture and signature sweetness—primarily enriched wheat flour, sugar, and liquid sugar—are precisely what make them incompatible with a low-carb or ketogenic diet.

A typical traditional Hawaiian roll, weighing around 28 grams, can contain 15-16 grams of total carbohydrates and up to 5 grams of sugar. Given that many low-carb diets restrict daily carbohydrate intake to a much lower number (often 20–50 grams), a single roll can consume a significant portion of a day's allowance.

Low-Carb Alternatives to Hawaiian Rolls

Fortunately, for those who love the taste but need a low-carb option, the market has expanded considerably. Manufacturers now produce specially formulated keto-friendly versions of sweet bread, including Hawaiian-style rolls, that drastically cut down on net carbs.

Commercially Available Low-Carb Rolls

Hero Hawaiian Rolls: These stand out by boasting 0g net carbs and 0g sugar per roll. They achieve this by using resistant wheat starch and other high-fiber ingredients to replicate the texture of traditional bread.
Live Carb Smart Hawaiian Dinner Rolls: Another good option, these rolls contain only 3g net carbs per serving. They also utilize resistant wheat starch and allulose to achieve a sweet flavor with a low-carb profile.

These specialized products are a great way to enjoy the taste of a sweet roll without derailing your dietary goals. It’s important to read the labels carefully to ensure the net carb count fits your specific plan.

Do-It-Yourself (DIY) Low-Carb Rolls

For those who prefer to bake, several recipes use low-carb ingredients to create a close approximation of Hawaiian rolls. Common ingredients in these recipes include:

Almond Flour: A popular low-carb flour substitute for its mild flavor and fine texture.
Coconut Flour: Often used in combination with almond flour, it adds fiber and a subtle sweetness.
Psyllium Husk Powder: Provides the binding and elasticity that gluten offers in traditional bread, leading to a softer, more bread-like texture.
Cream Cheese and Eggs: These ingredients are the foundation of 'fathead dough,' a popular keto dough that mimics bread.
Low-Carb Sweeteners: Options like allulose, monk fruit, or erythritol can replicate the sweetness of sugar without the carb load.

Comparison: Traditional vs. Low-Carb Hawaiian Rolls

To better understand the differences, here is a comparison table outlining the nutritional profiles of traditional and low-carb versions.


Feature	Traditional Hawaiian Roll (e.g., King's)	Low-Carb Hawaiian Roll (e.g., Hero)
Net Carbs (per roll)	~15-16g	0g
Sugar (per roll)	~5g	0g
Dietary Fiber (per roll)	<1g	11g
Primary Flour	Enriched Wheat Flour	Resistant Wheat Starch
Sweetness Source	Sugar, Liquid Sugar	Monk Fruit Extract, Allulose
Allergens	Wheat, Soy, Milk, Eggs	Often varies; check label

Navigating the Low-Carb Bread Aisle

When exploring low-carb bread products, it's essential to look beyond the packaging claims and read the nutrition label carefully. Net carbs are calculated by subtracting fiber and sometimes sugar alcohols from the total carbohydrates, but these calculations can sometimes vary. A product with high fiber, like many of the specialty low-carb rolls, will have a lower net carb count. For those following a strict keto diet, these distinctions are critical.

To find the best option for your needs, consider the following steps:

Check Net Carbs First: The most important metric is net carbs, which represents the carbohydrates that are digested and used for energy. This is the number that impacts ketosis.
Examine Ingredients: Look for ingredients like almond flour, coconut flour, psyllium husk, or resistant wheat starch, which are typically used in low-carb formulations.
Read Reviews: For specialty products, check online reviews to see if others find the taste and texture satisfactory.
Consider DIY: If you are concerned about ingredients or prefer a specific taste, consider making your own low-carb rolls at home using one of the many recipes available online, like those found on Sugar-Free Mom.

Conclusion

In summary, traditional Hawaiian rolls are definitively not low-carb due to their high content of enriched flour and added sugar. However, this does not mean that those on a low-carb diet must miss out on the sweet, fluffy experience. With the rise of keto-friendly food options, there are now commercially available Hawaiian-style rolls and easy-to-follow DIY recipes that use alternative ingredients to deliver the taste and texture with significantly fewer net carbs. By being mindful of ingredients and checking nutritional information, you can enjoy a low-carb alternative that fits your dietary goals perfectly.

Frequently Asked Questions

A single traditional Hawaiian roll typically contains around 15-16 grams of total carbohydrates and about 5 grams of sugar.

Total carbs represent all carbohydrates in a food. Net carbs are the portion of carbohydrates that your body can fully digest. It is calculated by subtracting fiber and sometimes sugar alcohols from total carbohydrates.

Yes, several brands have introduced keto-friendly Hawaiian roll versions, such as Hero Hawaiian Rolls, which contain 0g net carbs, and Live Carb Smart rolls, with 3g net carbs per roll.

Low-carb rolls often use resistant wheat starch for structure, high fiber for bulk, and alternative sweeteners like monk fruit or allulose for sweetness, rather than enriched flour and sugar.

Yes, many recipes for low-carb sweet rolls exist using alternative flours like almond or coconut flour, combined with binders like psyllium husk and eggs to replicate a bread-like texture.

No, traditional sweet breads are typically high in carbohydrates due to the use of wheat flour and high sugar content. They are not considered low-carb.

Low-carb products often achieve their sweetness by using natural or artificial sugar substitutes like allulose, stevia, or monk fruit extract, which don't contribute significantly to the net carb count.