Plant
Roll, wheat or cracked wheat
How roll, wheat or cracked wheat scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Roll, wheat or cracked wheatExcellent
| Starting score | 100 |
| Sodium | -6 |
| Calorie Density | -5.5 |
| Nutrient Gaps | -4 |
| Fiber | +2.4 |
| Saturated Fat | -2.2 |
| Magnesium | +0.9 |
| 2 smaller factors | -0.2 |
| Final score | 85 |
Roll, wheat or cracked wheat scores 85 out of 100 and sits in the excellent band. Among the lower-risk choices for most people with gout, and often carries protective nutrients.
Penalties took 18.5 points off a starting score of 100, and protective factors added 3.9 back. Every factor is listed in full below.
Scores run 0–100, where higher means more gout-friendly on average. They reflect relative ranking across foods, not a personal risk level. The same food can suit one person and not another, so use the score as a starting point for a conversation with your clinician.
The underlying data
Nutrition and portions
Nutrition Facts
- Total Fat6.3 g
- Saturated Fat1.5 g
- Sodium524 mg
- Dietary Fiber3.8 g
- Total Sugars1.6 g
- Protein8.6 g
- Calcium176 mg
- Iron3.5 mg
- Magnesium36 mg
- Vitamin C0 mg
- Folate60 ug
- Water37 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 miniature/small roll28 g
- 1 medium/regular/sandwich size roll43 g
- 1 large rolltypical52 g
- 1 extra large roll68 g
- 1 small submarine, hoagie roll73 g
- 1 medium submarine, hoagie roll106 g
- 1 large submarine, hoagie roll153 g
- Quantity not specified43 g
Where the purine figure comes from
No direct purine measurement has been published for this food, so the score uses the measured median for its category (rolls and buns).
We rate this a good confidence estimate.
How purines affect the score →Nutrition values from the USDA FoodData Central database.
Scoring rationale
Every factor, in full
Each row shows the points a factor moved, what drove it, and the studies behind its weight.
- -6Long-term
SodiumLong-term
524 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -5.5Long-term
Calorie DensityLong-term
273 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- -4Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 3 of the 5 protective nutrient groups (vitamin C, fiber, omega-3, magnesium and folate).
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2016, Arthritis Rheumatol · Zhang M 2019, Arthritis Rheumatol
- +2.4Long-term
FiberLong-term
3.8 g of dietary fiber per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- -2.2Long-term
Saturated FatLong-term
1.5 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- +0.9Long-term
MagnesiumLong-term
36 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
- -0.8Flare risk
Purine LoadFlare risk
15 mg of purines per 100 g, weighted 0.45x as a plant source and 1.0x for the typical portion: 7 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- +0.6Long-term
FolateLong-term
60 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
Keep looking
Similar foods in rolls and buns
Common questions
About roll, wheat or cracked wheat
Look up any food's Food Index score
Each score lists the factors that moved it, the portion it assumes, and the studies behind each factor's weight.