How many calories are in a potato hamburger roll?

Quick Answer

The number of calories in a potato hamburger roll can vary depending on the exact recipe, size, and ingredients used. However, on average, a single potato hamburger roll contains around 130-160 calories.

Calories in Different Potato Hamburger Rolls

The number of calories in potato hamburger rolls can vary greatly depending on the specific recipe and ingredients used. Here is the calorie count for some common potato hamburger rolls:

Potato Hamburger Roll Calories (kcal)
Martin’s Potato Rolls 130
King’s Hawaiian Original Hawaiian Sweet Rolls 140
Trader Joe’s Potato Rolls 110
Pepperidge Farm Potato Rolls 150
Aldi’s L’oven Fresh Potato Rolls 160

As you can see, calorie counts range from 110-160 calories per roll, with most around 130-150 calories. The variation comes from differences in portion size, dough ingredients, and cooking methods.

What Ingredients Impact the Calories in Potato Rolls?

The main ingredients that affect the calorie content in potato hamburger rolls include:


The type of potato used in the dough makes a significant difference. Mashed russet potatoes add more calories and carbs than drier potatoes like Yukon Golds. Using potato flakes reconstituted in water adds fewer calories than cooked whole potatoes.

Oils and Fats

Most potato roll recipes call for some type of fat like butter, oil, or eggs. More fat means more calories. Using oil instead of butter reduces calories.


Many recipes include sugar for enhanced browning, sweetness, and moisture retention. Sugar adds 15-20 calories per teaspoon used. Skipping sugar reduces calories.

Cheese and Herbs

Some potato rolls include cheese, garlic, herbs, or other flavorings mixed into the dough or sprinkled on top. This increases calories and fat. Plain rolls have fewer calories.

Portion Size

The calories vary based on the weight of the roll. A 2 oz roll has about 130 calories while a 3.5 oz roll has 220 calories. Larger rolls mean more calories.

Nutrition Facts for Potato Hamburger Rolls

Here are the basic nutrition facts for a standard 2 oz potato hamburger roll:

Nutrition Facts Per Roll (2 oz)
Calories 130
Total Fat 2g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 15mg
Sodium 330mg
Total Carbohydrates 24g
Dietary Fiber 1g
Sugars 3g
Protein 4g

As you can see, a 2 oz potato hamburger roll provides around 130 calories, 24g carbs, 4g protein, 2g fat, and 1g fiber. The calories come mainly from the refined carbohydrates and a small amount of fat.

How the Ingredients Impact the Nutrition Facts

The nutrition facts directly relate to the ingredients used in the potato hamburger rolls. Here is how the main ingredients influence the nutrition profile:


The potatoes add complex carbohydrates and a small amount of protein and nutrients like vitamin C, vitamin B6, and potassium. Russet potatoes have more carbs and calories than drier potato varieties.

Oils and Fats

Oils and fats provide calories and increase the overall fat content. Butter provides saturated fat, while oils add polyunsaturated and monounsaturated fats.


Table sugar, honey, high fructose corn syrup and other added sugars contribute extra carbohydrates, calories, and sugars to the nutrition facts.


Salt is added for flavor and dough conditioning, contributing to the sodium content. Herbs, garlic, and cheese also boost sodium levels.


Whole grain flours like wheat or rye add dietary fiber. White flours and potatoes have minimal fiber. Extra fiber makes the rolls more filling.

Healthiest Ways to Make Potato Rolls

You can modify potato roll recipes to create a healthier nutrition profile with fewer calories, carbs, fat, and sodium. Here are some tips:

– Use potato flakes instead of whole potatoes. This reduces the carbs and calories.

– Choose yogurt, oil, or eggs instead of butter to cut down on saturated fat.

– Avoid adding sugar to the dough.

– Use part whole wheat flour to increase the fiber content.

– Skip the salt and herbs to reduce sodium levels.

– Make smaller 2 oz rolls instead of 3-4 oz rolls to cut calories and carbs.

– Opt for olive oil instead of vegetable oil or butter.

– Brush rolls with egg whites instead of whole eggs before baking.

Benefits and Drawbacks of Potato Rolls

Here is an overview of some of the benefits and downsides of using potato rolls:


– Softer, lighter, and fluffier texture

– Moist and tender crumb

– Mildly sweet flavor

– Potato flavor complements burgers and sandwiches

– Shelf-stable and freezes well


– Higher in carbohydrates and calories than whole grain rolls

– Lower in protein and fiber compared to whole wheat rolls

– Contains refined flour

– Can be high in fat and sodium if not carefully prepared

– Not suitable for low-carb or carb-conscious diets

Healthier Alternatives to Potato Rolls

If you are looking for a lower carb, lower calorie alternative to potato rolls, here are some healthier options:

– Lettuce wrap bun or burger salad instead of a roll

– Portobello mushroom bun

– Whole wheat hamburger bun

– Sprouted grain bun or roll

– Rye or pumpernickel bun

– Protein bun made with eggs and cottage cheese

– Lettuce or cabbage “bun”

– Beefsteak tomato slices

– Bell pepper rings

Tips for Enjoying Potato Rolls in a Healthy Way

Here are some tips to enjoy potato hamburger rolls as part of a healthy diet:

– Choose portion-controlled rolls around 2 oz in size

– Load your burger or sandwich with vegetables to increase fiber and nutrients

– Opt for lean proteins like chicken, turkey, or veggie burgers

– Use mustard instead of mayo or creamy dressings to limit calories

– Pair your sandwich with a side salad instead of fries for balance

– Share a single roll between two people by splitting it

– Enjoy rolls only occasionally as a special treat

– Select low-sodium varieties to reduce your sodium intake

Recipes for Homemade Potato Hamburger Rolls

Making homemade potato rolls allows you to control the ingredients for a healthier nutrition profile. Here are some tasty homemade recipes to try:

Simple Mashed Potato Rolls

– 2 cups mashed russet potatoes
– 1 cup whole wheat flour
– 1 cup all-purpose flour
– 2 tablespoons olive oil
– 1 packet instant yeast
– 1 teaspoon salt
– 1 egg
– 2 tablespoons milk

1. Whisk flours, yeast, and salt in a large bowl. Make a well and add mashed potatoes, oil, egg, and milk. Mix until a shaggy dough forms.
2. Knead dough on a floured surface for 5 mins until smooth. Place in greased bowl, cover, and let rise 1 hour.
3. Punch down dough and shape into 8 rolls. Place on parchment lined baking sheet.
4. Cover and let rise 30 mins until puffy. Brush with milk.
5. Bake at 400F for 18-20 mins until golden brown.

Lower Carb Cauliflower Potato Rolls

– 1 head cauliflower, riced (2 cups)
– 1/4 cup potato starch
– 1/4 cup Greek yogurt
– 1 large egg
– 1/2 cup shredded cheddar cheese
– 1/2 teaspoon garlic powder
– 1/2 cup almond flour
– 1 teaspoon baking powder
– 1/4 teaspoon salt

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a microwavable bowl, microwave riced cauliflower for 5 minutes until very soft. Drain excess liquid.
3. Transfer cauliflower to a clean kitchen towel and wring tightly to remove moisture. Return to bowl.
4. Add potato starch, yogurt, egg, cheese and garlic powder. Mix thoroughly.
5. Add almond flour, baking powder and salt. Mix until a sticky dough forms.
6. Using wet hands, shape dough into 4 equal balls and place on prepared baking sheet.
7. Bake for 20-25 minutes until lightly browned. Remove from oven and let cool 5 minutes before serving.

frequently asked questions

Here are answers to some common questions about potato hamburger rolls:

Are potato hamburger rolls healthier than regular hamburger buns?

No, potato rolls are not necessarily healthier than regular buns. They are higher in carbohydrates and calories but lower in protein and fiber. Choosing whole grain buns is a healthier option.

Can you freeze potato hamburger rolls?

Yes, potato rolls freeze very well. Let them cool completely after baking then place in a freezer bag or airtight container. They will keep frozen for 2-3 months. Thaw at room temperature before using.

Do potato rolls have gluten?

Most potato rolls contain gluten because they are made with wheat flour. Gluten-free potato rolls made with alternate flours are available for people with celiac disease or gluten intolerance.

Are potato rolls keto-friendly?

No, potato rolls are too high in carbohydrates to fit a keto diet. A keto-friendly alternative would be cloud bread or rolls made with almond flour instead of wheat flour.

What is the best way to reheat leftover potato rolls?

The best way is to wrap them in foil and place in a 300 ̊F oven for 5-10 minutes until warmed through. Microwaving makes the rolls rubbery and soggy. Toasting restores the crispness.

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