A King’s Hawaiian roll contains between 110-140 calories per roll, depending on the specific variety. The original King’s Hawaiian roll contains 130 calories per roll. The King’s Hawaiian rolls with added flavors or ingredients may be slightly higher or lower in calories.
An Overview of King’s Hawaiian Rolls
King’s Hawaiian rolls are a popular type of sweet, fluffy dinner roll made by the King’s Hawaiian bakery. The rolls were created by Robert R. Taira in Hilo, Hawaii in the 1950s. The unique taste and texture of the rolls comes from a sweet starter dough that includes eggs, milk, sugar, and pineapple juice. This gives the rolls their signature soft, fluffy, and slightly sweet flavor.
Some key facts about King’s Hawaiian rolls:
- They contain no preservatives, artificial flavors, or colors
- They are made with enriched wheat flour, water, sugar, eggs, vegetable oil, and yeast
- The dough takes nearly 20 hours to rise and proof before baking
- They have a distinctively soft, fluffy, and sweet taste
- They are now made in bakeries in California and Georgia
King’s Hawaiian offers several varieties of their rolls beyond the original. These include:
- Original – 130 calories per roll
- Cinnamon – 140 calories per roll
- Honey Wheat – 110 calories per roll
- Parisian with European Butter – 130 calories per roll
- Pineapple – 130 calories per roll
- Savory – 130 calories per roll
- Roast Garlic and Cheese – 140 calories per roll
- French Burger Buns – 150 calories per bun
Nutrition Facts for Original King’s Hawaiian Rolls
Here are the nutrition facts for the original King’s Hawaiian roll, according to the company:
| Nutrition Facts | Per 1 roll (28g) |
|---|---|
| Calories | 130 |
| Total Fat | 4g |
| Saturated Fat | 1g |
| Trans Fat | 0g |
| Cholesterol | 25mg |
| Sodium | 160mg |
| Total Carbohydrates | 21g |
| Dietary Fiber | 1g |
| Total Sugars | 5g |
| Protein | 3g |
As you can see, the majority of calories in a King’s Hawaiian roll comes from carbohydrates. Each roll contains 21g of total carbs and 5g of sugar. The rolls also provide 4g of fat, 3g of protein, and 1g of fiber.
How Ingredients Impact Calories
The ingredients used to make King’s Hawaiian rolls directly impact their calorie content. Here is an overview of how the main ingredients contribute to calories:
- Enriched wheat flour – Provides carbohydrates, protein, fiber, and B vitamins
- Water – Adds no calories but helps form the dough structure
- Sugar – Adds sweetness and calories (around 15 calories per teaspoon)
- Eggs – Adds protein, fat, and calories (around 80 calories per large egg)
- Vegetable oil – Adds mostly unsaturated fats and calories (120 calories per tablespoon)
- Yeast – Helps bread rise with no caloric impact
- Pineapple juice – Provides sweetness and minimal calories
- Milk – Adds protein, fat, carbs, and calories (150 calories per cup)
Any additional ingredients like fruits, vegetables, meats, or cheeses will also alter the calorie content of the rolls. Heavier ingredients like cheese, butter, and meats can significantly increase the calories per roll.
The Calorie Difference Between White and Wheat Rolls
One way to slightly reduce the calories in King’s Hawaiian rolls is to choose the honey wheat variety. Here is a comparison of the nutrition facts between King’s Hawaiian original white rolls and honey wheat rolls:
| Original White Roll | Honey Wheat Roll | |
|---|---|---|
| Calories | 130 | 110 |
| Total Fat | 4g | 2.5g |
| Carbohydrates | 21g | 18g |
| Fiber | 1g | 2g |
| Sugars | 5g | 3g |
| Protein | 3g | 4g |
As you can see, the honey wheat rolls contain 20 fewer calories than the original white rolls. They are lower in fat, carbs, and sugar. They also provide more fiber and protein.
The added whole wheat flour increases the fiber and nutrient content. Lower carb and sugar counts also contribute to the decreased calorie content in the honey wheat rolls.
Comparing Calories to Other Bread Rolls
At around 130 calories per roll, King’s Hawaiian rolls have a similar calorie count to other popular white dinner rolls. Here is how they compare:
- King’s Hawaiian Original Roll: 130 calories
- Wonder Bread Roll: 80 calories
- Sara Lee Classic Roll: 100 calories
- Pepperidge Farm Dinner Roll: 130 calories
- Martin’s Sandwich Potato Roll: 150 calories
- Hawaiian Sweet Roll: 140 calories
As you can see, most soft, fluffy white rolls range from 80 to 150 calories each, with King’s Hawaiian falling right in the middle. Rolls made with wheat or other whole grains tend to be slightly lower in calories, while yeasty rolls like Martin’s Potato Rolls tend to be slightly higher.
How Portion Size Impacts Calories
When calculating the total calories you are consuming from King’s Hawaiian rolls, portion size matters. The nutrition information listed is for one standard 1.5 oz roll. However, many people eat 2 or more rolls at a time.
Here’s how the calories add up if you eat multiple rolls:
- 1 roll = 130 calories
- 2 rolls = 260 calories
- 3 rolls = 390 calories
- 4 rolls = 520 calories
As you increase the number of rolls you eat, the calories can quickly climb. It’s important to be mindful of portion sizes to avoid overconsumption.
Tips for Enjoying King’s Hawaiian Rolls While Managing Calories
Here are some tips for enjoying King’s Hawaiian rolls as part of a balanced diet:
- Stick to 1 roll at a time and consider cutting in half
- Choose honey wheat rolls over white rolls when possible
- Load up rolls with veggies instead of high-calorie meats, cheeses, etc.
- Use rolls for mini sandwiches instead of overflowing larger buns
- Savor rolls and eat them slowly instead of scarfing down
- Pair rolls with lower calorie soups, salads, and lean proteins
- Skip sauces, butters, and spreads that add extra calories
- Watch your total carb, sugar, and calorie intake for the day
- Exercise portion control and stop eating when full
Healthiest Ways to Enjoy King’s Hawaiian Rolls
While King’s Hawaiian rolls are a tasty treat, they are best enjoyed in moderation as part of an overall balanced and healthy diet. Here are some of the healthiest ways to work them into your eating plan:
- Make a breakfast sandwich with egg, turkey, and avocado
- Use them for a chicken salad sandwich or wrap
- Make mini BLTs on rolls instead of bread
- Use them for turkey, ham, or roast beef sliders
- Make a grilled veggie sandwich with lots of low-calorie produce
- Use them for dessert sandwiches with fresh fruit and light whipped topping
- Make lunch roll-ups with sliced turkey, cheese, lettuce, and mustard
Focusing on lean proteins, veggies, and fresh ingredients can help keep calories under control while benefiting from the great taste and texture of King’s Hawaiian rolls.
Are King’s Hawaiian Rolls Healthy?
King’s Hawaiian rolls can be part of a healthy diet when eaten in moderation, but they are not the most nutritious choice. On the positive side, King’s Hawaiian rolls:
- Contain no artificial ingredients
- Provide some fiber from whole wheat flour
- Are low in fat and contain no trans fat
- Are Non-GMO Project Verified
However, there are also some downsides to consider:
- High in refined carbohydrates
- Higher in calories and sugar than whole wheat rolls
- Lower in nutrients than whole grain rolls
- Easy to overeat and consume excess calories
Overall, enjoying King’s Hawaiian rolls occasionally as part of a balanced diet that focuses on whole foods, fruits, vegetables, lean proteins, and whole grains is fine for most healthy individuals. Moderating portion sizes of the rolls and selecting healthier toppings and fillings can help manage calories and nutrition.
Conclusion
King’s Hawaiian rolls are a popular bakery treat known for their soft, fluffy, and sweet taste. While delicious, each roll packs around 130 calories depending on variety. Choosing honey wheat rolls, controlling portions, and eating rolls as part of an overall healthy diet are the best ways to enjoy King’s Hawaiian rolls while managing calories. Focus on quality nutrition from whole foods at meals and use King’s Hawaiian rolls as an occasional side, dessert, or mini sandwich for the best health results.
