Roll, whole wheat, 100%, made from home recipe or purchased at bakery
✓
Pan Or Small Roll (2\" Square, 2\" High)28 g
✓
Medium (2-1/2\" Dia)36 g
✓
Hamburger, Hot Dog Bun, Or Large Roll43 g
✓
Small Submarine, Hoagie Roll65 g
✓
Medium Submarine, Hoagie Roll94 g
✓
Large Submarine, Hoagie Roll135 g

Calories in 1 small submarine, hoagie roll (65 g)
185.3 calories, 46.8 from fat
 
Carbs
30.2 g
 
Proteins
6.7 g
 
Fat
5.2 g
 
Sat. Fat
0.8 g

KEY FACTS

(learn about health benefits or risks)
  • Roll, whole wheat, 100%, made from home recipe or purchased at bakery has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.1 cal/oz).
  • Rich in vitamins and minerals (15.1%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (a vital part of the body growth process), Magnesium (relaxes the nervous system), Vitamin B6 (reduces the risk of heart attack), Iron (plays a key role in providing strength to the immune system), Copper (reduces the symptoms of arthritis), Potassium (instrumental for the metabolic processing of various nutrients), Zinc (keeps brain function strong) and Calcium (helps you keep slim and trim).
  • Roll, whole wheat, 100%, made from home recipe or purchased at bakery contains a moderate amount of risky components that may include saturated fat, cholesterol, sodium and sugars (0.02%/oz).
  • Good source of proteins (21% of DV/100g) and fiber (23% of DV/100g)!
Calories Nutrition Risky Content
Calorie Density
Medium
Density
(2.9 cal/g)
Nutrition Density
High
Density
(15.1 %/cal)
High Risk Components Density
Medium
Density
(0.7 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
13%
Protein
10%
Carbs
15%
Fiber
8%
Fat
4%
Saturated Fat
6%
Cholesterol
15%
Sodium
17%
Added Sugar

BURN THOSE CALORIES

Burn calories with Yoga
Burn calories with Jogging
Burn calories with Cleaning
Burn calories with Child Care
Yoga
Jog
Cleaning
Child Care
62 min
25 min
46 min
74 min

VITAMINS

(% of daily value based on 2000 calories per day)
Roll, whole wheat, 100%, made from home recipe or purchased at bakery Vitamins Chart

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Stimulates the creation of antioxidants; Important for the stimulation of antibodies.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Roll, whole wheat, 100%, made from home recipe or purchased at bakery

Serving Size: small submarine, hoagie roll (65g)

* Amount Per Serving
Calories 185.3 cal
Calories from Fat 46.8 cal
% Daily Value
Total Fat 5.2 g 8%
Saturated Fat 0.8 g 4.1%
Cholesterol 18.2 mg 6.1%
Sodium 358.2 mg 14.9%
Total Carbohydrate 30.2 g 10.1%
Dietary Fiber 3.8 g 15.1%
Sugars (Added) 5.2 g 17.3%
Protein 6.7 g 13.4%
 
Vitamins
Vitamin A 26 IU 0.5%
Vitamin B6 0.2 mg 9%
Vitamin B12 0.1 mcg 1.3%
Vitamin C 0.1 mg 0.2%
Vitamin D 0.1 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 4.9 mcg 6.2%
 
Minerals
Calcium (Ca) 72.2 mg 7.2%
Copper (Cu) 0.2 mg 8.6%
Iron (Fe) 1.6 mg 8.7%
Magnesium (Mg) 63.1 mg 15.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 273.7 mg 7.8%
Phosphorus (P) 172.3 mg 17.2%
Selenium (Se) 24.3 mcg 34.7%
Zinc (Zn) 1.2 mg 7.8%