✦ 4.4g fibre per 100g — highest of all roll types ✦ 244 kcal per 100g ✦ 10.4g protein per 100g ✦ Good iron and B vitamin content ✦ Retains bran and germ for maximum nutrition

Wholemeal rolls are made entirely from wholemeal wheat flour, retaining the bran and germ. At 244 kcal and 4.4g fibre per 100g they are the highest-fibre roll option and provide a broader micronutrient profile than white or brown rolls.

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Preparation note

Denser texture than white rolls — excellent toasted. Best eaten fresh or frozen on day of purchase.

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Macronutrients per 100g

244
kcal
Energy
10.4
g
Protein
46.1
g
Carbs
4.40
g
Fibre
3.30
g
Fat
2.60
g
Sugars
0.80
g
Saturates
0.95
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

67
GI Score
🟡 Medium GI
10
GL / Serving
Low Load

Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Chloride 610 mg 76%
Potassium 248 mg 12%
Phosphorus 197 mg 28%
Calcium 87.0 mg 11%
Magnesium 61.0 mg 16%
Folate 57.0 µg 29%
Selenium 7.00 µg 13%
Niacin (B3) 4.10 mg 26%
Iron 2.40 mg 17%
Zinc 1.70 mg 17%
Manganese 1.54 mg 77%
Pantothenic Acid (B5) 0.600 mg 10%
Thiamin (B1) 0.300 mg 27%
Vitamin E (alpha-TE) 0.300 mg 3%
Copper 0.260 mg 26%
Vitamin B6 0.100 mg 7%
Riboflavin (B2) 0.090 mg 6%
Vitamin A (RE) 0.000 µg 0%
Vitamin K 0.000 µg 0%
Vitamin D 0.000 µg 0%
Vitamin B12 0.000 µg 0%
Iodine 6.00 µg 4%
Monounsaturated fat 0.900 g —
Omega-3 (Alpha-linolenic acid) 0.000 g —
Omega-6 (Linoleic acid) 0.000 g —

* % Daily Value is the proportion of an adult EU Nutrient Reference Value (NRV) supplied by 100g of this food. NRVs are the labelling standard — the same basis as the “%RI” figures printed on food packaging — so these percentages are directly comparable with a shop label. They are a single adult figure and do not vary by age or sex, which is why they sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg where the UK RNI is 40mg. When Nutriofia assesses your own intake in the reports and trackers, it uses the age- and sex-specific UK values instead.

Fibre is shown without a percentage. Our fibre values use the UK Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two are measured differently and a single percentage would mislead. How we source and normalise our data →

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Bread Rolls High protein 🇬🇧 CoFID 2021 · 11-986