How many calories are in a sesame seed roll?

November 5, 2025 •

4 min read

A standard sesame seed hard roll contains approximately 140 calories, but this figure can shift significantly depending on the roll's size and ingredients. This variation is why understanding how many calories are in a sesame seed roll requires looking beyond the general name and considering the specific type, from enriched burger buns to dense kaiser rolls.

Quick Summary

The exact calorie count for a sesame seed roll varies widely based on its size, density, and ingredients. Values can range from 100 to over 280 calories, with factors like enriched dough and roll type having a major impact on the final nutritional profile.

Key Points

Variable Calories: A sesame seed roll's calorie count varies significantly based on its size and type, ranging from 100 to over 280 calories per roll.
Dough is Key: The majority of the roll's calories come from the base dough's ingredients, including flour, fat, and sugar, not the sesame seeds.
Roll Type Matters: Calorie counts differ greatly between roll types; a hard roll (approx. 140 calories) is lighter than a kaiser roll (approx. 230 calories).
Check Labels: The most accurate calorie information comes from checking the nutrition label provided by the manufacturer or bakery, as recipes vary.
Healthier Options: Choosing a smaller roll, a whole grain variety, and being mindful of high-calorie fillings can help manage overall calorie intake.
Sesame Seed Contribution: The calories added by the sesame seeds themselves are relatively minor, typically less than 10 calories per roll.

Factors Affecting a Sesame Seed Roll's Calories

The most important factor in determining the calorie content of a sesame seed roll is the type of roll itself, as this dictates its size, density, and recipe. The simple addition of sesame seeds adds a relatively minor amount of calories compared to the bulk of the bread. To get a clear picture of the nutritional value, it is helpful to break down the elements that contribute to the total calorie count.

Size and Weight

It may seem obvious, but the physical dimensions of a roll are crucial. A small, light hard roll will naturally have fewer calories than a large, dense kaiser roll or a hoagie bun. For instance, a giant sesame seed roll might be 100 calories per roll due to a lighter, less dense bake, while a heavier Turkish bread roll can be 281 calories, reflecting its significant weight. A standard portion size is essential for accurate comparison.

Dough Ingredients

The base recipe for the dough has a powerful impact on the roll's caloric load. Differences in ingredients include:

Flour type: Enriched white flour is the standard, but some rolls use different blends that can affect density and nutrient composition.
Fat content: Recipes that include added oils or butter will have a higher calorie count per gram than those with little to no added fat.
Sugar content: Some recipes call for added sugars to aid browning and flavor, which increases the total carbohydrates and calories.
Enrichment: Enriched doughs, which include milk or eggs, will have a different nutritional profile than leaner varieties.

The Sesame Seeds Themselves

While the article's focus is on the roll itself, it is worth noting the caloric contribution of the sesame seeds. These seeds are calorie-dense and rich in healthy fats, but the amount used on a single roll is relatively small. The total calories added by the seeds are usually less than 10, meaning the overall calorie difference between a plain roll and a sesame-topped one is minimal. The real difference comes from the roll's construction, not the topping.

Nutritional Breakdown: A Comparison of Sesame Rolls

To illustrate the calorie differences, here is a comparison of several common types of sesame seed rolls, using data from various sources:


Roll Type	Approximate Weight	Approximate Calories	Source
Sesame Hard Roll	1 roll	140	Grebe's Bakery
Sesame Kaiser Roll	1 roll	230	Bimbo Bakehouse
Turkish Bread Roll	105 g	281	CalorieKing
Hoagie Roll	69 g	210	Fitia
Sesame Bagel	1 bagel	260	CalorieKing (Thomas')

This table clearly demonstrates how much the calorie count can vary. A hard roll is one of the lowest-calorie options, while a dense bagel represents a significantly higher-calorie choice.

Making Healthier Sesame Seed Roll Choices

For those managing their calorie intake, a few simple strategies can help you make a more informed choice when selecting a sesame seed roll:

Consider the size: Opt for smaller rolls when available. A smaller bun for a sandwich can save you a substantial number of calories without sacrificing the flavor of your meal.
Read the nutrition labels: Many bakeries and supermarkets provide nutritional information. Checking the label is the most accurate way to know exactly what you are consuming.
Choose whole grain options: While a whole wheat roll with sesame seeds might not have drastically fewer calories than a white one, it will offer more fiber and a greater feeling of fullness, which can aid in portion control.
Mind your fillings: The bulk of calories often come from what you put inside the roll. High-fat spreads, heavy sauces, and processed meats can quickly turn a moderate-calorie roll into a calorie bomb.

Decoding Your Sesame Seed Roll's Nutrition Label

If you have access to a nutrition label, use it to your advantage. Look for the serving size and then examine the macronutrient breakdown. Understanding the balance of carbohydrates, fat, and protein can provide a more complete picture of the food's value beyond just calories. For example, some rolls may have less sugar but more sodium, a trade-off worth considering depending on your dietary goals. A tool like Nutritionix can help with finding nutrition data for a variety of foods.

Conclusion: The Calorie Range of a Sesame Seed Roll

In summary, there is no single answer to the question of how many calories are in a sesame seed roll. The calorie content is highly dependent on the roll's type, size, and the ingredients used in its preparation. A range of 100 to over 280 calories is typical, encompassing everything from a lighter giant roll to a heavy Turkish variety. By considering the specific roll and its size, you can make an educated guess or, ideally, check the nutritional facts to get a precise answer. Ultimately, the roll is a small component of your meal, and the toppings and fillings you add will have a far greater impact on the total calories.

Nutritionix is a great resource for looking up nutrition facts for various foods and bakery items.

Frequently Asked Questions

No, the calorie count for sesame seed rolls varies significantly based on their size, density, and ingredients. For example, a small hard roll has fewer calories than a large kaiser roll.

The sesame seeds themselves add a negligible amount of calories, typically less than 10 per roll. The bulk of the calories come from the bread dough.

Generally, yes. Bagels are denser and heavier than most standard rolls, and therefore typically have a higher calorie count, often exceeding 250 calories.

Not necessarily. While whole wheat rolls are often more nutritious, their calorie count is often comparable to their white flour counterparts. However, the higher fiber content can increase satiety.

You can estimate by considering its size and weight relative to known examples. A larger, denser roll will have more calories than a smaller, lighter one. Look for similar products from brands that publish nutrition info online.

The main ingredients of the bread, including the flour, fat (like oil or butter), and any added sugars, contribute the most to the total calories. The sesame seeds are a minor addition.

A smaller, less-enriched hard roll is typically the lowest calorie option, with some varieties containing as few as 140 calories.