Calories in Cinnamon Rolls: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cinnamon roll (30g) contains 99.9 calories with 1.5g of protein, 15.5g of carbs, and 3.7g of fat. Per 100g, cinnamon rolls deliver 333 calories with 5g of protein, 51.6g of carbs, and 12.2g of fat. Sodium is notably high at 765mg per 100g, which means even a small 30g roll packs 229.5mg of sodium. The fat breakdown shows 3.1g of saturated fat per 100g with 6.8g of monounsaturated fat. Fiber is zero in this USDA data. Selenium is present at 16.3mcg per 100g and folate at 79mcg per 100g. The high sodium content is the standout macronutrient concern, often coming from the enriched dough and added salt in the icing. Cinnamon rolls are dense, sweet pastries best treated as an occasional breakfast treat rather than a regular food.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 roll (30g) | 99.9 | 1.5g | 15.5g | 3.7g | 0g |
| 1 oz (28g) | 94.6 | 1.4g | 14.7g | 3.5g | 0g |
| 100g | 333 | 5g | 51.6g | 12.2g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 333 | 17% |
| Protein | 5g | 10% |
| Total Fat | 12.2g | 16% |
| Saturated Fat | 3.1g | 16% |
| Total Carbohydrates | 51.6g | 19% |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 765mg | 33% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 3.1g | 1% |
| Calcium | 31mg | 2% |
| Iron | 2.4mg | 13% |
| Potassium | 58mg | 1% |
| Vitamin C | 0.2mg | 0% |
| Magnesium | 11mg | 3% |
| Phosphorus | 321mg | 26% |
| Zinc | 0.3mg | 3% |
| Selenium | 16.3mcg | 30% |
| Folate | 79mcg | 20% |
| Thiamin (B1) | 0.5mg | 42% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 3.7mg | 23% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Cinnamon Rolls
Cinnamon rolls are primarily an energy food rather than a nutrient-dense option. The 51.6g of carbs per 100g provide fast-acting energy from refined carbohydrates. The selenium content at 16.3mcg per 100g covers roughly 30% of the daily value, which supports thyroid function and antioxidant defense.
Folate at 79mcg per 100g covers about 20% of the daily value. Folate is important for DNA synthesis and cell replication, though enriched flour is the source here rather than naturally occurring folate.
The real consideration for cinnamon rolls is the sodium. At 765mg per 100g, even a small roll puts a significant dent in your daily sodium budget. If you are eating a large cinnamon roll from a bakery or chain, which can easily weigh 100-200g, the sodium and calorie count multiply fast.
For anyone on a caloric surplus trying to put on weight, cinnamon rolls are an easy way to add calories quickly. A 30g roll is only 100 calories, but a full-size bakery roll can be 500-900 calories. In terms of macros, they are almost entirely carbs with minimal protein, so pairing with eggs or protein powder makes sense nutritionally.
Dietary Considerations
Cinnamon rolls are not keto-friendly at 51.6g carbs per 100g. They are not ideal for weight loss due to their high calorie density and low satiety. Most commercial cinnamon rolls contain milk, butter, and eggs, so they are not vegan or dairy-free. Standard cinnamon rolls contain wheat flour and are not gluten-free. The very high sodium content (765mg per 100g) is a concern for anyone managing blood pressure.
Daily Intake (100g)
100g of cinnamon roll provides 17% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a cinnamon roll?
A small cinnamon roll (30g) contains about 100 calories. Per 100g, cinnamon rolls have 333 calories. Large bakery or chain cinnamon rolls often weigh 120-250g, putting them at 400-830 calories.
Is a cinnamon roll good for weight loss?
Cinnamon rolls are not good for weight loss. At 333 cal/100g with high carbs and low protein, they are easy to overeat and not filling. The high sodium (765mg per 100g) can also cause water retention.
How much protein in a cinnamon roll?
A 30g cinnamon roll has only 1.5g of protein. Per 100g, cinnamon rolls contain 5g of protein. They are not a protein source. Pair them with eggs or a protein shake if eating for breakfast.
How many carbs in a cinnamon roll?
A 30g cinnamon roll has 15.5g of carbs. Per 100g, cinnamon rolls contain 51.6g of carbs. The carbs are mostly refined starch and added sugars, providing fast energy but minimal fiber.
How much sodium is in a cinnamon roll?
Cinnamon rolls are very high in sodium at 765mg per 100g. A single 30g roll has about 229mg of sodium. Large bakery cinnamon rolls can contain 600-1,200mg of sodium per serving.
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