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 (stimulates the creation of antioxidants), Phosphorus (helps provide effective digestion), Magnesium (helps you sleep better), Vitamin B6 (helps prevent formation of kidney stones), Iron (plays a key role in providing strength to the immune system), Copper (helps balance blood cholesterol levels), Potassium (it plays an important role for normal muscle contraction), Zinc (plays a leading role in weight loss) and Calcium (helps prevent cancer).
  • 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
Medium
Density
(2.9 cal/g)
High
Density
(15.1 %/cal)
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

Yoga
Jog
Cleaning
Child Care
62 min
25 min
46 min
74 min

VITAMINS

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

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%