Whole wheat bread roll
Low GI
GL 7.9 per piece (36 g) · GL 22 per 100 g
- High fiber content
- Moderate sodium content
Whole wheat bread roll has a glycemic index of 50 (Low). One piece (36 g) adds a glycemic load of 7.9.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #172794 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 14 per 100 g Flaxseed bread offers a similar texture and usage to a bread roll while significantly lowering the glycemic load from 22 to 14.
Flaxseed bread - GL 1 per 100 g Cauliflower flats are a popular, low-glycemic bread alternative that drastically reduces the glycemic load from 22 to 1.
Cauliflower rounds (baked, made from riced cauliflower and eggs) - GL 4 per 100 g Sprouted black lentils provide a nutrient-dense, fiber-rich base for a meal that results in a much lower glycemic impact (GL 4) compared to a wheat roll.
Germinated black lentils (cooked)
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Whole wheat bread roll is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 medium (2-1/2" dia) | 36 g | 7.9 |
| 1 roll (hamburger, frankfurter roll) | 43 g | 9.5 |
| 1 roll (small submarine, hoagie roll) | 65 g | 14.3 |
| 1 roll medium submarine, hoagie | 94 g | 20.7 |
| 1 roll, large submarine, hoagie | 135 g | 29.7 |
Nutrition Facts (per 100g)
per 100g
| Calories | 250 kcal |
| Carbohydrates | 45 g |
| Sugars (Total) | 4 g |
| Natural | 3 g |
| Added | 1 g |
| Fiber | 6 g |
| Soluble | 2 g |
| Insoluble | 4 g |
| Protein | 9 g |
| Fat | 3 g |
| Saturated | 0.5 g |
| Unsaturated | 2.5 g |
| Sodium | 400 mg |
Processing Level
Why this score?
- High fiber content
- Lower glycemic index than white bread
- Contains complex carbohydrates
- Moderate sodium content
- Processed grain product
- Contains some added sugars
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Whole wheat bread roll?
Whole wheat bread roll has a glycemic index of 50 (Low). One piece (36 g) has a glycemic load of 7.9; per 100 g the glycemic load is 22.
Is Whole wheat bread roll good for people with insulin resistance?
Whole wheat bread roll has a low glycemic index (50), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
How does Whole wheat bread roll affect blood sugar?
Whole wheat bread roll has a glycemic load of 22 per 100g, which indicates a significant impact on blood sugar levels.
Check Whole wheat bread roll in the Logi app, with your portion.
