The Calorie and Macronutrient Breakdown of a Walmart Hard Roll
For those monitoring their daily intake, knowing the specifics of a favorite food item is crucial. A single, fresh-baked Walmart hard roll, often sold under the 'Freshness Guaranteed' brand, is a simple, popular choice for sandwiches or side dishes. The calorie count for one of these rolls is consistently reported as 150 calories. This calorie content is largely derived from its carbohydrate and protein content, with minimal fat.
Deeper Look at the Nutrition Facts
Beyond just the total calories, a single Walmart hard roll provides the following approximate nutritional values:
- Total Fat: 1.5g (2% of daily value)
- Sodium: 340mg (15% of daily value)
- Total Carbohydrates: 28g (10% of daily value)
- Dietary Fiber: 1g (4% of daily value)
- Total Sugars: 1g
- Protein: 5g (10% of daily value)
It is important to note that these values are based on a 2,000-calorie daily diet and may vary slightly depending on the specific batch and tracking resource used. The relatively low fat and high carb content make it a source of quick energy.
Comparing Walmart Hard Rolls to Other Rolls
To put the Walmart hard roll into perspective, it's helpful to compare its nutritional profile to other common types of rolls. Many factors, including size, ingredients, and processing, can affect the final calorie count. Here is a comparison of common hard rolls:
Comparison Table: Hard Roll Nutrition
| Roll Type | Serving Size | Approximate Calories | Approximate Carbs | Approximate Protein |
|---|---|---|---|---|
| Walmart Hard Roll | 1 Roll | 150 | 28g | 5g |
| Generic Kaiser Roll | 1 Roll (2 oz) | 167 | 30g | 5.6g |
| Generic Hard White Roll | 1 Roll (100 g) | 146 | 26g | 5g |
| Schmidt's 647 Kaiser Roll | 1 Roll | 110 | 32g | 6g |
This table illustrates that the Walmart hard roll falls within a similar calorie range as many standard bakery rolls, though slightly less than a typical Kaiser roll. Some specialty products, like the Schmidt's 647 roll, are specifically designed to have fewer calories and more fiber, making them a potentially healthier option depending on individual dietary goals.
Ingredients and Dietary Considerations
Looking at the ingredient list of a Walmart Freshness Guaranteed hard roll provides further insight into its composition:
- Enriched Flour
- Water
- Yeast
- High Fructose Corn Syrup
- Salt
- Soybean Oil
- Dough Conditioners (e.g., Sodium Stearoyl Lactylate, DATEM, Ascorbic Acid)
The presence of enriched flour means essential nutrients were added back after processing. However, the inclusion of high fructose corn syrup and dough conditioners indicates it is a processed bakery product rather than a whole-grain, natural food. For individuals with certain dietary restrictions, checking the ingredient list for common allergens like soy is always a good practice. The full ingredient list can be found on nutritional tracking sites such as Cooklist.
Ways to Incorporate Hard Rolls into a Balanced Diet
With 150 calories per roll, they can easily fit into a balanced meal plan when paired with the right ingredients. Here are some simple ideas:
- Mini Sandwiches: Fill a hard roll with lean protein like grilled chicken breast, turkey, or a veggie patty. Add plenty of lettuce, tomatoes, and other vegetables to boost fiber and nutrients without adding many calories.
- Soup Dippers: Enjoy a half-roll alongside a hearty, broth-based vegetable soup or a salad. This adds a satisfying texture and can make the meal feel more complete.
- Deconstructed Burger: Use a hard roll for a smaller, healthier version of a burger slider. Use lean ground beef or a plant-based alternative and top with simple condiments like mustard and pickles.
- Breakfast Companion: Split and toast the roll, then top it with a poached or scrambled egg for a simple breakfast sandwich.
Optimizing Your Hard Roll Experience
- Watch the Add-ons: Be mindful of high-calorie fillings and condiments like excessive cheese, butter, mayonnaise, and cured meats. These can quickly double or triple the calorie count of your meal.
- Increase Fiber: Pair your roll with high-fiber foods to increase satiety. Options include a side salad, vegetable soup, or a serving of hummus for dipping.
- Use Half a Roll: If you're particularly focused on calorie reduction, consider simply using half of a hard roll for a smaller, lower-calorie portion.
Conclusion
To sum up, a standard Walmart hard roll contains 150 calories and a predictable set of macronutrients dominated by carbohydrates. While it is not a whole-grain product, it is a moderate-calorie option that can be enjoyed in a balanced diet. By paying attention to serving sizes and accompanying ingredients, you can easily incorporate these rolls into your meals without derailing your nutritional goals. As with any packaged food, always consult the most current nutritional information directly on the product's packaging for the highest degree of accuracy.
