Hawaiian rolls, sometimes called slider rolls or sweet yeast rolls, are a type of sweet, fluffy dinner roll popular in the United States. They get their name and distinctive flavor from the pineapple juice, coconut milk, and eggs often used in the dough. Hawaiian rolls are a versatile bread that can be served at breakfast, lunch, or dinner. But when it comes to nutrition information, many people wonder, what counts as one serving of Hawaiian rolls?
What is Considered One Serving of Bread?
According to the United States Department of Agriculture (USDA), one serving of bread is generally considered to be one slice that weighs around 28 grams (1 oz). This serving size applies to most types of breads and rolls, including Hawaiian rolls.
So for the purposes of nutrition labeling and recommended daily intake guidelines, one serving of Hawaiian rolls would be equivalent to:
– 1 individual roll weighing around 28 grams
– 1 thick slice cut from a larger Hawaiian roll weighing 28 grams
– A quantity of small Hawaiian roll pieces totaling 28 grams in weight
This 28 gram serving size for bread/rolls is consistent across major health organizations like the American Heart Association, Academy of Nutrition and Dietetics, and more. The USDA states that based on a standard 2000 calorie diet, the recommended daily intake of grains and grain products is 6 servings for most adults or about 168 grams total per day.
Nutrition Information Per Serving of Hawaiian Rolls
Here is the typical nutrition information for one 28 gram serving or one individual Hawaiian roll:
| Nutrient | Per 1 Roll (28g) |
|---|---|
| Calories | 100 |
| Total Fat | 2 g |
| Saturated Fat | 1 g |
| Trans Fat | 0 g |
| Cholesterol | 15 mg |
| Sodium | 160 mg |
| Total Carbohydrates | 18 g |
| Dietary Fiber | 1 g |
| Total Sugars | 3 g |
| Added Sugars | 2 g |
| Protein | 3 g |
As you can see, a single 28 gram Hawaiian roll contains about 100 calories and provides 3g of protein and 1g of fiber. It also contains 160mg sodium, which is considered a moderate amount for a bread serving.
Typical Serving Sizes of Hawaiian Rolls
While one roll or a 28 gram slice is considered a standard serving size, Hawaiian rolls often come in packs with varying quantities and sizes. Here are some typical serving sizes you may see:
– 6 count pack – Each of the 6 smaller rolls would count as 1 serving. So a 6 pack has 6 servings total.
– 12 count pack – Assuming average size rolls of around 28 grams each, the full package would have about 12 servings.
– 24 count pack – Again assuming average individual roll size, a 24 pack would contain 24 servings total.
– Bulk pack of slices – If you sliced a large Hawaiian roll dough into thick slices yourself, each 28 gram slice cut would be equivalent to 1 serving. For example, cutting a full pan of 36 ounces (1,028 grams) into 1 oz slices would yield about 36 servings.
So Hawaiian roll packages often provide multiple servings, but checking the nutrition facts panel or weighing rolls individually can help identify what counts as one serving in any given product.
Factors Affecting Serving Size of Hawaiian Rolls
A few factors can alter the actual weight and nutrient content of Hawaiian roll servings:
Roll Size
Larger, thick-cut Hawaiian rolls may weigh more than 28 grams per roll. Very small slider-style rolls may weigh slightly less than the standard 1 oz serving size. The specific weight per piece can vary between brands.
Density and Water Content
The fluffiness and density of the bread affects its weight. A very airy, fluffy roll may seem bigger but weigh less than a denser style. Moisture content also impacts the weight.
Added Ingredients
Hawaiian rolls with added butter, garlic, seeds, or other ingredients layered on top will weigh more per piece than plain rolls. Any extra ingredients should be accounted for when calculating serving sizes.
Serving Size vs. Portion Size
The nutrition facts serving size indicates a standard amount for comparison. But the actual portion eaten may be more or less than one serving. Consuming multiple rolls or slices would increase the calories, carbs, and other nutrients proportionally.
Daily Intake Recommendations
Based on a 2000 calorie diet, the USDA recommends adults consume the following quantities of grains daily:
– Whole grains: Minimum of 3 oz equivalents per day
– Refined/enriched grains: Maximum of 3 oz equivalents per day
– Total grains: 6 oz equivalents per day
One serving of Hawaiian rolls (28g) counts as 1 oz equivalent of refined/enriched grains. Those with higher calorie needs may consume up to 10 oz equivalents, though at least half should be whole grains. Consuming 6 smaller Hawaiian rolls per day could fit within a balanced 2000 calorie diet.
Ways to Enjoy 1 Serving Hawaiian Rolls
Here are some serving ideas to try for one 28 gram portion of Hawaiian rolls:
– Split a roll and fill with ham and Swiss cheese for a quick sandwich
– Top a roll with 2 tablespoons of tuna or chicken salad
– Load a roll with barbecue pulled pork, coleslaw, and barbecue sauce
– Make a mini cheeseburger on a halved Hawaiian roll
– Enjoy a roll with 1 tablespoon butter as a side to soup or chili
– Bake bite-sized Hawaiian rolls stuffed with diced pineapple and brown sugar
One roll also pairs nicely with a palm-sized 3 oz portion of lean protein and 1 cup of fruit or vegetables to create a balanced meal. Be sure to enjoy Hawaiian rolls in moderation as part of an overall healthy diet.
Storing Leftover Hawaiian Rolls
To maintain freshness, store leftover Hawaiian rolls:
– At room temperature in a bread box or paper bag for up to 3 days. The rolls may gradually dry out but will still be fine to eat.
– In the refrigerator in plastic wrap or bag for 5-7 days. Refrigeration will help Hawaiian rolls retain moisture and last longer before drying out. Bring to room temperature before serving.
– In the freezer in a plastic freezer bag or airtight container for 2-3 months. Thaw frozen rolls overnight in the fridge or for a few minutes at room temperature before serving.
Properly stored Hawaiian rolls will remain safe to eat even if they start to lose their signature softness after a few days. You can revive slightly stale rolls by spritzing or brushing with water and baking for a few minutes to restore freshness.
Cooking Hawaiian Rolls from Scratch
Making homemade Hawaiian rolls requires just a few simple ingredients:
Ingredients
– Active dry yeast
– Bread flour
– Sugar
– Salt
– Butter or vegetable oil
– Milk
– Eggs
– Pineapple juice
Directions
1. Proof the yeast by mixing it with warm water and a teaspoon of sugar. Allow to sit for 5 minutes until frothy.
2. Whisk together the milk, pineapple juice, eggs, salt, sugar, and melted butter or oil.
3. Add the wet ingredients and proofed yeast to the bread flour. Mix and knead into a soft, elastic dough.
4. Cover the dough and let rise for 1-2 hours until doubled in size. Punch down.
5. Shape into 24 rolls and place in a buttered baking dish. Cover and let rise again for 30 minutes.
6. Bake at 375°F for 12-18 minutes until golden brown.
7. Brush tops with melted butter when still warm. Serve rolls warm or at room temperature.
Making homemade Hawaiian rolls lets you control the ingredients and portion sizes. You can adjust the dough as needed to produce either standard 1 oz rolls or smaller slider-style rolls.
Purchasing Hawaiian Rolls
When buying Hawaiian rolls, read nutrition labels and ingredient lists closely. Look for:
– Whole grain – Whole wheat or whole grain flour should be the first ingredient for more fiber and nutrients.
– Lower sodium – Compare brands and choose lower sodium options when possible. Look for under 250mg per serving.
– Minimal added sugars – Avoid rolls where sugars like high fructose corn syrup are added. Low or no sugar added is best.
– Higher protein – Some brands offer Hawaiian rolls with extra protein from added gluten, eggs or milk. Choose versions with at least 3g protein per serving.
Ideally, select Hawaiian rolls made without artificial additives like dough conditioners or preservatives. Also consider buying smaller 6-packs or slicing bulk packages yourself to help control serving sizes.
Healthier Alternatives to Hawaiian Rolls
Those looking for a healthier bread option can consider:
– Whole grain rolls – Look for 100% whole wheat or mixed grain rolls. May be denser with stronger whole grain taste.
– Whole grain slider buns – Mini sized buns offer portion control and nutritional benefits of whole grains.
– Ezekiel or sprouted grain rolls – Made from sprouted whole grains and legumes. Higher protein and nutrients.
– Light or diet Hawaiian rolls – Some brands offer low-calorie, low-carb, or high-fiber versions.
– Lettuce wrap – Use large butterhead or iceberg lettuce leaves in place of rolls or buns.
– Mixed grain toast – For open-faced sandwiches, toasted whole grain bread provides crunch and nutrition.
Any form of whole grain bread will be higher in fiber, vitamins, and minerals compared to white flour Hawaiian rolls. But rolls can still be enjoyed in moderation.
Conclusion
One serving of Hawaiian rolls is generally considered to be 1 roll or slice weighing around 1 ounce or 28 grams. This standard serving contains about 100 calories and 18 grams of carbohydrates. While individual packs may contain multiple servings, being mindful of portion size and enjoying rolls as part of a varied diet is the healthiest approach. Moderately consuming recipes made with Hawaiian rolls can let you satisfy a sweet bread craving while maintaining overall nutrition goals.
