Brötchen mit wenig Kalorien sind meist die, die einfach und ohne viel Fett oder Zucker gebacken werden. Dazu gehören zum Beispiel normale Weizenbrötchen, Vollkornbrötchen und Roggenbrötchen.
Ein klassisches Weizenbrötchen hat etwa 130 bis 150 Kalorien. Vollkornbrötchen liegen oft bei 160 Kalorien, haben aber mehr Ballaststoffe, die länger satt machen. Roggenbrötchen sind ähnlich, manchmal sogar etwas leichter. Wichtig ist: Finger weg von Käsebrötchen, Croissants oder Laugengebäck, wenn du Kalorien sparen willst. Die bringen oft 250 Kalorien oder mehr auf die Waage.
Tipp: Wenn du auf die Größe achtest, sparst du auch Kalorien. Ein kleines Brötchen ist oft völlig ausreichend. Außerdem lohnt es sich, mal selbst zu backen. So weißt du genau, was drin ist.
Wenn du dein Brötchen dann noch mit magerem Belag wie Frischkäse, Pute oder Tomaten belegst, bleibst du locker unter 300 Kalorien pro Mahlzeit. Einfach, lecker und leicht.
20 Lebensmittel mit (fast) Null Kalorien
Love bread rolls but trying to watch your calories? You’re not alone. In this guide, we’ll break down which bread rolls are lowest in calories, how to avoid hidden calorie traps, and share smart tips so you can enjoy your favorite rolls without guilt.
Fresh bread rolls are hard to resist, especially when they’re warm and golden. But if you’re trying to eat healthier or lose weight, you’ve probably asked yourself: which bread rolls actually have the fewest calories?
Turns out, not all rolls are created equal. Some are surprisingly light, while others are full of hidden extras. I went deep into the bakery world to figure out which rolls are diet-friendly and which ones are better as a rare treat. Plus, I’ll share some simple tips to help you make better choices the next time you’re standing in front of the bread counter.
Why Calories Can Vary So Much in Bread Rolls
A roll is not just a roll. Some look small and innocent but are packed with calories. Others seem big but are actually light. The difference? It depends on how the roll is made. A white wheat roll usually has fewer calories than a darker whole-grain roll loaded with seeds.
Fat is also a big factor. Rolls made with butter, oil, or cheese have way more calories. Even seeds like sunflower or flax may look healthy, but they add fat and calories fast. While rye or whole wheat may be better for blood sugar, they often have more calories than basic white rolls.
Size matters, too. A big bakery roll can have double the calories of a small one. Some rolls are full of air and look big, but they’re not that heavy. Others are dense and weigh more than they seem.
And don’t forget the toppings. A plain roll is one thing, but once you add melted cheese or a creamy filling, you’re in calorie overload. That’s why it helps to understand what’s actually in your roll.
The Lowest-Calorie Bread Rolls
If you’re trying to save on calories, you don’t have to give up rolls completely. There are several types that are pretty light and still taste great.
At the top of the list is the classic Kaiser roll. It’s usually made with simple white flour and has around 130 to 150 calories, depending on size. Not bad for a whole roll!
Basic white rolls like split rolls are another safe pick. Similar to Kaiser rolls, they’re often a little lighter than people think.
Even pretzel rolls, if they’re plain and not covered in cheese, tend to stay under 160 calories.
Rye rolls without seeds are also a solid choice. They’re a bit denser, taste richer, and usually come in smaller sizes, often staying under 180 calories.
Then there are plain spelt rolls. People think spelt always means “healthy,” but plain versions without seeds or nuts can be lower in calories than you’d expect, usually around 160 to 180.
Here’s a little tip: ask for small, seed-free rolls at the bakery. They’re often the lightest option and still fill you up.
Rolls With Lots of Calories You Should Eat Less Often
Some bread rolls might look amazing, but they’re loaded with extras that crank up the calorie count fast. Take a cheese roll, for example. It might seem harmless, but with all that baked-on cheese, it can hit 300 calories or more.
Ham-and-cheese rolls or stuffed rolls? Even worse. These can go up to 370 or 400 calories each.
Croissants aren’t technically rolls, but they’re often in the same display. Made mostly of butter and dough, one plain butter croissant can have over 350 calories.
Sweet rolls like raisin rolls or chocolate rolls are sneaky, too. All that sugar and filling pushes them close to 300 calories, even if they seem small.
And then there are seed-covered rolls. They seem healthy but can pack a punch. Seeds like pumpkin, sesame, and sunflower are high in fat. One multi-seed roll can easily reach 250 calories or more.
Some of the calorie content is hidden. Many bakers brush rolls with oil or butter to make them look shiny and taste rich. You might not notice it, but your waistline will. So, it’s totally fine to treat yourself now and then, just don’t make these your everyday choice.
Calorie Chart: Popular Bread Rolls and Their Nutrition (2025)
If you’re serious about cutting back, it helps to know what you’re eating. Here’s a rough breakdown of calorie counts for common rolls in 2025. Keep in mind, exact numbers can vary by brand and bakery, but these are solid averages:
- Kaiser roll (60g): ~140 calories
- White split roll (65g): ~150 calories
- Pretzel roll (70g): ~160 calories
- Rye roll without seeds (75g): ~170 calories
- Plain spelt roll (80g): ~180 calories
- Multi-seed roll (90g): ~250–280 calories
- Cheese roll (100g): ~330 calories
- Ham & cheese roll (110g): ~370 calories
- Raisin roll (95g): ~290 calories
- Butter croissant (80g): ~350 calories
Even the same roll can vary a lot depending on the bakery. Supermarket versions usually have nutrition labels, but fresh rolls from the bakery are harder to judge.
Also, remember: if you’re adding butter, cheese, or meat on top, the calories go up fast. One slice of cheese or salami can add 100 extra calories. So the roll alone doesn’t tell the full story.
How to Save Calories When Eating Bread Rolls
You don’t have to ditch rolls altogether to eat better. There are easy ways to enjoy them without overdoing it.
First, pick small, white rolls whenever possible. They’re usually the lowest in fat and calories.
Second, be smart with toppings. Instead of butter, go for low-fat cream cheese or even mustard. For protein, use lean cuts like turkey, ham, or cottage cheese. Add cucumber, tomato, or lettuce to bulk it up without adding calories.
Another trick: slow down when you eat. Seriously. When you take your time and really chew your food, your body has time to feel full. Most people find that one roll is enough when they eat mindfully.
Want even more control? Try baking your own rolls. That way, you know exactly what’s in them. You can find easy recipes using oats, low-fat yogurt, or spelt flour that cut way down on calories but still taste great.
Final Thoughts
You don’t have to give up your morning roll just to stay healthy. There are plenty of tasty options that won’t throw your calorie count out of balance. Plain, small rolls are usually the safest bet. Just be mindful of size, toppings, and how often you grab the heavy ones like cheese or seed-covered rolls.
With a few smart swaps, you can keep your favorite breakfast habit without the extra guilt. Got a favorite low-calorie roll or a go-to trick to keep things light? Drop it in the comments and let others in on your secret!