How Many Calories in a Hawaiian Roll? Nutrition Facts and Healthier Alternatives

How Many Calories are in a Hawaiian Roll?

Hawaiian rolls are a popular type of sweet, fluffy dinner roll made famous by the King's Hawaiian brand. With their pillowy texture and subtly sweet flavor, it's easy to see why people love these rolls so much.

But if you're watching your calorie intake, you may be wondering just how many calories are contained in one Hawaiian roll. In this article, we'll take a close look at the calorie count, nutrition facts, and health impact of Hawaiian rolls.

Calories in Hawaiian Rolls

The number of calories in a Hawaiian roll can vary slightly depending on the specific brand and size. On average, one standard 2-inch Hawaiian roll contains:

• Calories: 130
• Carbohydrates: 24g
• Protein: 3g
• Fat: 2g
• Fiber: 1g

So in a typical serving of one roll, you're getting around 130 calories, mostly from the refined carbohydrates that give Hawaiian rolls their fluffy texture.

Nutrition Facts

While Hawaiian rolls can fit into a balanced diet in moderation, their nutrition profile leaves something to be desired. Here's a more detailed look at the nutrition facts for a typical Hawaiian roll:

• Total fat: 2g
• Saturated fat: 0.5g
• Trans fat: 0g
• Sodium: 130mg
• Total carbs: 24g
• Dietary fiber: 1g
• Sugars: 5g
• Added sugars: 0g
• Protein: 3g

As you can see, the rolls are low in protein, fiber, and healthy fats. The refined flour provides fast-digesting carbs that can spike blood sugar. There is also a moderate amount of sodium for the small serving size.

Are Hawaiian Rolls Healthy?

Compared to whole grain breads and rolls, Hawaiian rolls aren't the most nutritious choice. But in moderation, they can be incorporated into an overall healthy diet. Here are some things to consider:

• Low in fiber and protein, so they don't provide lasting fullness
• Refined carbs digest quickly, raising blood sugar
• Lack of nutrients compared to whole grain rolls
• Can fit into a balanced diet if portions are controlled
• Make a lighter choice by splitting rolls in half
• Healthier when paired with protein and healthy fats

While not the most nutritious choice, enjoying a Hawaiian roll or two along with a balanced meal likely won't sabotage your diet. Just be mindful of portion sizes, and pair them with nutritious foods to help slow digestion.

Glycemic Index and Blood Sugar Impact

The glycemic index (GI) is a scale that ranks carb-containing foods by how much and how quickly they impact blood sugar levels. Foods high on the GI scale cause faster, larger spikes in blood sugar.

Most white flour breads and rolls like Hawaiian rolls have a high GI of about 70-80. This means the refined carbs break down rapidly, leading to surges in blood sugar and insulin.

For people with diabetes or prediabetes, it's best to focus on low GI foods like non-starchy vegetables, fruits, nuts, legumes, and minimally processed whole grains.

If you do enjoy Hawaiian rolls, try spreading with protein sources like nut butter or pair with fat and fiber from avocado to help slow digestion and glycemic response.

Calories in Hawaiian Roll Sandwiches

Hawaiian rolls are often used to make slider-style sandwiches. Of course, the calorie content changes based on the type and amount of fillings used.

Here are the approximate calories for Hawaiian roll sandwiches made with typical ingredients:

• Ham sandwich: 250 calories
• Turkey sandwich: 200 calories
• Roast beef sandwich: 230 calories
• Chicken salad sandwich: 260 calories
• Tuna salad sandwich: 240 calories
• Egg salad sandwich: 210 calories

Fillings like deli meats, egg salad, tuna salad, and chicken salad add more calories on top of the 130 or so calories from a single roll. But the extra protein and nutrients makes these mini sandwiches a more balanced choice.

Tips for Enjoying Hawaiian Rolls

Here are some tips for enjoying Hawaiian rolls while maintaining a healthy diet:

• Stick to a single roll rather than multiple
• Fill with nutrient-dense ingredients like veggies, lean protein, etc.
• Pair with sides like salad, fruit, or yogurt for more nutrition
• Avoid drenching rolls in creamy, fatty sauces
• Split rolls in half to cut calories in sandwiches
• Save rolls for a special treat or cheat meal, not daily basis

Overall, moderation and smart pairings are key to balancing out the refined carbs and lack of fiber. Saving rolls for an occasional treat can help limit potential blood sugar spikes.

Healthier Alternatives to Hawaiian Rolls

For a more nutritious take, consider these healthier alternatives to standard Hawaiian rolls:

• Whole wheat rolls: More fiber, protein, and nutrients
• Sprouted grain rolls: Lower glycemic impact
• Pumpernickel: Made with rye flour, higher fiber
• Corn tortillas: Fewer carbs and calories
• Lettuce wraps: Replace bun with lettuce leaves
• Cloud bread: Low carb and nutrient-dense

You can also look for less processed "island bread" made with coconut flour, tapioca starch, and natural sweeteners like honey or maple syrup.

Are There Healthier Versions of Hawaiian Rolls?

There are certain versions of Hawaiian rolls that can be somewhat healthier options:

• Whole wheat: More fiber, vitamins, and minerals
• Multigrain: Contains grains like oats, millet, quinoa
• No high fructose corn syrup: Avoid controversial sweetener
• Vegan: No animal products used
• Smaller size: Mini rolls are lower calorie

That said, even these varieties still contain refined flours as the main ingredient. But they can be marginal upgrades over standard Hawaiian rolls.

Are Hawaiian Rolls Gluten Free?

Standard Hawaiian rolls are not gluten free. They are made from wheat flour, which contains gluten proteins. Gluten gives breads their chewy texture.

Some brands may offer gluten-free Hawaiian roll options made from grains like brown rice flour, tapioca starch, and potato starch. But flours like these affect blood sugar differently than wheat flour.

Those with celiac disease or gluten intolerance should avoid Hawaiian rolls unless they are certified gluten free. Always check labels carefully for wheat-free options.

Do Hawaiian Rolls Have Dairy?

Most Hawaiian roll recipes call for butter or milk, making them unsuitable for vegans or the dairy allergic. However, some commercial brands offer dairy-free Hawaiian rolls.

To ensure no dairy, milk, whey, or other animal products, check labels carefully and

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.