Nutrition Diet: How many calories are in one Tiger bread roll?

November 5, 2025 •

4 min read

According to nutritional data from major UK supermarkets like Tesco and Waitrose, the calorie count for a single Tiger bread roll can vary, typically falling between 200 and 260 kcal depending on the size and specific recipe. Knowing precisely how many calories are in one Tiger bread roll is crucial for anyone monitoring their intake as part of a nutritional diet plan.

Quick Summary

The calorie content of a Tiger bread roll is not fixed, varying by brand and weight, with an average often landing between 200 and 260 kcal, alongside its fat, carbohydrate, and protein levels.

Key Points

Calorie Range: A typical Tiger bread roll contains between 200 and 260 kcal, but figures vary by brand and size.
Carbohydrate Source: The majority of a Tiger roll's calories come from refined carbohydrates, providing a quick energy release.
Low Fibre Content: Standard Tiger bread rolls are made from white flour and contain minimal dietary fibre, unlike wholemeal alternatives.
Mindful Consumption: To include Tiger bread in a healthy diet, pair it with lean, protein-rich fillings and consume it in moderation.
Healthy Swaps: Healthier alternatives like wholemeal, seeded, or sourdough rolls offer increased fibre and a lower glycaemic index.
Check Labels: Always check the nutritional information on the packaging, as calorie counts can vary between retailers.
Overall Balance: The role of a Tiger roll in your diet depends on your overall eating habits; an occasional roll is fine within a balanced lifestyle.

Tiger bread, also known as Dutch crunch, is a popular choice for its distinctive mottled crust and soft interior. While delicious, its place in a balanced diet often depends on its calorie and macronutrient composition. For those watching their weight or managing their energy intake, understanding the nutritional details of a Tiger bread roll is the first step toward making informed dietary decisions.

The Calorie Breakdown of a Tiger Bread Roll

The exact calorie count of a single Tiger bread roll can vary considerably, influenced by its size, weight, and the specific recipe used by the bakery or supermarket. A standard, average-sized roll will typically contain between 200 and 260 kcal. For example, search results show a Tesco Tiger Roll with 212 kcal per roll, while a Waitrose Tiger Roll comes in slightly higher at 257 kcal. These variations highlight the importance of checking the nutritional information on the packaging, as it can differ significantly from one product to another. The majority of a Tiger bread roll's calories come from carbohydrates, with a smaller contribution from protein and fat.

Comparing Supermarket Tiger Rolls

Here is a comparison of the approximate nutritional content for different Tiger bread rolls available from various retailers, based on the search results:


Retailer	Calories (kcal) per roll	Weight (approx.)	Fat (g) per roll	Carbs (g) per roll	Protein (g) per roll
Tesco	212 kcal	73g	1.3g	41.2g	7.9g
Waitrose	257 kcal	85g	4.1g	45.0g	8.4g
M&S Food	213 kcal	80g	N/A	N/A	N/A
Brumby's Bakery (AU)	204 kcal	85.5g	1.8g	39.4g	6.3g
Coles Bakery (AU)	192 kcal	68g	1.8g	36.4g	5.9g

*Note: 'N/A' indicates data not specified in the search result.

Understanding the Nutritional Profile

The nutritional profile of a Tiger bread roll offers more than just calorie information. A deeper look at its macronutrients helps place it within a balanced diet.

Macronutrients and Your Diet

Carbohydrates: As a bread product, Tiger rolls are primarily a source of carbohydrates, which the body uses for energy. The total carbohydrate content is high, so those on a low-carb diet should moderate their intake. The type of carbohydrates is also important; as a white bread, it is made from refined flour, meaning it provides a quicker energy boost than wholemeal options.
Protein: While not a significant source, Tiger bread rolls do contain some protein. Pairing a roll with protein-rich fillings like chicken, eggs, or lentils is an effective way to create a more balanced and satisfying meal.
Fat: The fat content is relatively low in most standard Tiger rolls. For example, the Tesco roll has only 1.3g of fat per serving. However, adding high-fat toppings or fillings can drastically increase the overall fat and calorie count.
Fibre: Standard Tiger bread rolls are not a good source of dietary fibre. This is due to the use of white flour. Increasing fibre intake is important for digestive health and can be achieved by choosing higher-fibre bread alternatives or incorporating more fruits, vegetables, and whole grains into your diet.

Tiger Bread Rolls in a Balanced Diet

Incorporating Tiger bread rolls into a healthy diet is possible with a few mindful strategies:

Be Aware of Portions: If you are tracking your calories, a single roll can fit into your daily allowance, but it's important to be mindful of its size and overall intake.
Choose Lean Fillings: To keep your meal balanced, opt for lean protein sources and plenty of vegetables. Fillings like grilled chicken, tuna, or hummus with salad can turn a simple roll into a nutritious meal.
Consider the Occasional Treat: The enjoyment of a Tiger roll can be part of a healthy lifestyle. As long as it is balanced by nutritious meals and exercise throughout the day, it can be a satisfying occasional treat rather than a daily staple.

Healthy Alternatives and Swaps

If you consume bread regularly, considering alternatives can offer more nutritional benefits:

Wholemeal Bread: Opting for wholemeal rolls provides significantly more dietary fibre, which aids digestion and helps you feel fuller for longer. This can be beneficial for weight management.
Seeded Rolls: Rolls with added seeds (like linseed, sesame, or poppy) offer extra fibre and healthy fats.
Sourdough Bread: Made from fermented dough, sourdough bread often has a lower glycaemic index, meaning it releases energy more slowly.
High-Protein Breads: Some rolls are specifically formulated with added protein, which can help increase satiety.

Conclusion: Making Informed Choices

In conclusion, the calorie count of a single Tiger bread roll is approximately between 200 and 260 kcal, depending on the specific product and size. While it provides a source of carbohydrates for energy, it is not a high-fibre option and should be considered within the context of your overall nutritional goals. By being aware of the nutritional information, making mindful choices about fillings, and exploring healthier alternatives, you can easily enjoy Tiger bread while maintaining a balanced and healthy diet. The key is moderation and balance, ensuring that high-fibre, nutrient-dense foods remain the core of your eating plan.

Frequently Asked Questions

According to Tesco's nutritional information, a standard Tiger bread roll contains approximately 212 calories (kcal) per roll.

A Waitrose Tiger Roll contains around 257 calories (kcal) per roll.

Tiger bread rolls are made from refined white flour and contain less dietary fibre than wholemeal bread. While they can be part of a balanced diet when consumed in moderation, they are not a particularly 'healthy' choice compared to higher-fibre alternatives.

To make a meal with a Tiger bread roll healthier, opt for lean, protein-rich fillings like chicken or hummus, and add plenty of salad and vegetables to increase the fibre and nutrient content.

The topping, made from rice flour paste, sugar, and yeast, contributes to the overall calorie and carbohydrate count but is not a significant source of fat or excess calories on its own. The majority of the calories come from the bread dough itself.

The protein content varies by brand and size. For instance, a Tesco Tiger Roll has 7.9g of protein, while a Waitrose roll has 8.4g.

The nutritional profiles are very similar, as they are both typically made from refined white flour. The main difference lies in the flavour and texture provided by the distinctive rice flour crust, but the fundamental nutritional value is comparable.