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White roll vs Whole wheat bread

The breakfast classic vs the "fitness" version. Here it is per 100 g and in real servings: 1 roll vs 2 slices.

White roll

Whole wheat bread

Per 100 g

	White roll	Whole wheat bread
Calories	289 kcal	247 kcal
Protein	8 g	12 g
Carbs	58 g	43 g
Fat	2 g	3.4 g
Fiber	2.3 g	7 g

Per typical serving

Serving: White roll — 1 bread roll (1.8 oz / 50g) · Whole wheat bread — 2 slices (1.8 oz / 50g)

	White roll	Whole wheat bread
Calories	145 kcal	124 kcal
Protein	4 g	6 g
Carbs	29 g	21.5 g
Fat	1 g	1.7 g
Fiber	1.1 g	3.5 g

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Verdict

Per 100 g, whole wheat bread has fewer calories (247 vs 289 kcal), more protein (12 g vs 8 g) and about three times the fiber (7 g vs 2.3 g). Per serving, 1 white roll (145 kcal) and 2 slices of whole wheat (124 kcal) are close in calories — the whole wheat advantage is fiber and fullness. One catch: many breads labeled "wheat" or "multigrain" use refined flour as the base. Check that the first ingredient is whole wheat flour.

When to choose White roll

You want the classic taste and texture with a fixed portion (1 roll).
You're eating close to training, when fast-digesting carbs help.

When to choose Whole wheat bread

You want more fullness and fiber day to day.
You're in a deficit and want bread that keeps hunger away longer.

Values per 100 g of ready-to-eat food, from the Brazilian Food Composition Table (TACO) and USDA FoodData Central. They vary by brand, cut and preparation. Educational estimates, not individual nutrition advice.

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