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Are Pizza Rolls Healthy? (Nutrition Facts and More)

Are Pizza Rolls Healthy? (Nutrition Facts and More)

Pizza rolls are just the thing when you’re starving for a snack, and time is of the essence! 

These small rolls are one of America’s most popular snack choices. They smell and taste deliciously and can be prepared in practically no time. 

But how healthy or unhealthy is this type of fast food really?

Overall, pizza rolls should be a sometimes-snack at best. They do have some essential nutrients, but their high sodium, sugar, and fat levels make them relatively unhealthy snacks that you should only consume sparingly. 

All of the details in this article are based on a recommended daily 2,000 calorie intake and presented to help you make informed choices. So get ready to find out all the gooey details about the nutritional impact of your pizza rolls with this helpful guide!

Are Pizza Rolls Bad for You?

Pizza rolls are the saucy snack you want after a busy day of work, school, and errands! Their ease and flavor make them a standout, but their overall health benefits are low. 

As pizza rolls are processed foods with relatively high amounts of fat, carbohydrates, sodium, and preservatives, they are considered unhealthy snacks. 

They do offer some essential nutrients, such as iron, potassium, and calcium. Still, the high fat and salt content especially mean that you should only enjoy this snack occasionally. 

Regarding fast foods in general, moderation is always crucial, and it can undoubtedly be a good idea not to consume such foods regularly.  

If your diet and lifestyle choices are balanced and thoughtful, then including this snack now and then is probably no big deal! 

Just beware of overindulging, and remember, reading the label is the best way to know if a snack will help you meet your nutrition goals!

We’ll now take a closer look at what’s inside your favorite snack, Totino’s Triple Cheese Pizza Rolls, with all the details on their nutritional run down!

Do Pizza Rolls Have a Lot of Calories? 

a bag of totino's triple cheese pizza rolls

Totino’s Pizza Rolls are not precisely a low-calorie snack. In just 1 cheese pizza roll, there are a whopping 35 calories. 

That means that there are 210 calories in a standard serving of 6 triple cheese pizza rolls.

6 rolls aren’t that many, but they already include more than 10% of your daily recommended diet. 

And so, 10 triple cheese pizza rolls have 350 calories (17.5% of Daily Value), and twenty of them have a total of 700 calories (35% of Daily Value). That’s a lot of calories from a small snack!

PRO TIP: Plain exercise alone only burns a few calories. And strictly focusing on one diet becomes difficult and dull over time. So instead, give yourself goals that make sticking to healthier eating and exercise a habit rather than the diet or exercise itself.

Here are the calorie counts for other types of common snacks and foods to put things into perspective for you:

Type of SnackCalorie Count
1 Banana100
1 Apple50
1 Plain Sandwich250
1 Small Salad100
1 Boiled Egg80
1 Serving of Frozen Yogurt160
1 Serving of Cereals (Kellogg’s)150

Do Pizza Rolls Have a Lot of Carbs? 

Carbohydrates give us energy, but if we don’t burn them off, they can stick around as fat. It is important to know how many carbs your snacks contain. 

Pizza rolls are pretty high in carbs. Just 1 pizza roll has about 5.2 grams of carbohydrates or just under 2% of your daily recommendation.

One serving of six triple cheese pizza rolls contains 31 grams of carbohydrates, which equals 11% of the daily value.

In 10 pizza rolls, there are 52 grams of carbs, or about 17% of the daily recommended intake. 

20 pizza rolls contain 104 grams of carbohydrates, which equals almost 35% of your daily carb intake. 

Are Pizza Rolls High in Fiber?

One serving of 6 pizza rolls only contains 1 gram of fiber (5% of DV), a fairly low dietary fiber content. 

Fibers are a type of carbohydrate that the body can’t digest. But as they, nonetheless, are vital for the body’s digestive health, it is recommended to eat between 25 and 35 g of fiber per day. 

And so, if you’re looking for a fiber-rich diet to improve your gut health, there are better choices than pizza rolls. 

GOOD TO KNOW: Fiber-rich foods include vegetables, fruits, beans, and whole grains.  

Are Pizza Rolls High in Sugar? 

a bunch of thawing pizza rolls on a plate

Just because something doesn’t taste sweet does not mean there is no sugar involved. Even savory foods have some sugars and sometimes even added sugar. 

Luckily, pizza tolls do not contain much naturally present or added sugar!

1 pizza roll contains a mere 0.33 grams of total sugars and only a tiny amount of added sugar.

A serving of 6 pizza rolls contains about 2 grams of total sugar, and of these, roughly 0.6 to 0.7 grams are added sugar. This equals 1% of your daily sugar intake.  

In 10 rolls, there are 3.3 grams of sugar. Of these, about 1.6 grams are added sugar, equalling around 3.2% of your recommended daily intake.

20 rolls contain 6.6 grams of total sugar, of which about 3.2 grams are added sugar. This equals approximately 6.4% of the recommended Daily Value for added sugar

The recommended daily added sugar intake is 50 grams based on a 2,000-calorie diet. 

That means that, if you are eating healthy and include other low-sugar options in your diet, enjoying pizza rolls as a small snack though and then should not push you over your sugar levels.

Do Pizza Rolls Have Protein? 

One great thing about pizza rolls is that there is quite a lot of protein in the cheese they contain. This nutrient is essential to keep your energy levels up, which is especially beneficial for busy snackers on the go! 

DID YOU KNOW: Protein takes longer than carbs to be broken down in the body, making it a longer-lasting energy source.

There are about 0.8 grams of protein in a single pizza roll, while a serving of 6 rolls contains just under 5 grams.

10 pizza rolls have about 8 grams of protein, and 20 rolls contain about 16.5 grams. 

Your daily protein intake is determined by age, activity, weight, and gender, so each person’s nutritional goal is nuanced. 

That said, pizza rolls are a good source of protein, and a serving will provide your body with a fair amount of energy. 

Are Pizza Rolls High in Fat? 

a serving of six pizza rolls ready to be microwaved

Pizza rolls are a fairly high-fat snack with a relatively high content of saturated fats (about 25% of total fats). Eating too much saturated fat can contribute to the development of diseases such as obesity, heart disease, and stroke.  

In 1 pizza roll, there are about 1.3 grams of fat, which equals almost 2% of your daily intake. 

A serving of 6 rolls contains 7.8 grams of fat, equal to about 10% of the Daily Value. 

10 pizza rolls have 13 grams of fat or about 20% of the daily recommendation. 

In 20 pizza rolls, there are 26 grams of fat, equalling 39% of the recommended daily fat intake.

Is There a Lot of Salt in Pizza Rolls? 

Some of the tantalizing flavors in pizza rolls come from salt. This ingredient is essential to making food taste great, but consistently consuming too much salt can have adverse side effects and lead to serious diseases.

And unfortunately, pizza rolls contain a fairly high amount of sodium.

In 1 pizza roll, there are about 53 mg of salt, which is about 2.3% of the recommended daily intake!

In one serving of 6 rolls, there is 320 mg of salt, which equals 14% of the recommended daily sodium intake. That’s quite a lot from a small serving like this! 

The sodium in 10 pizza rolls equals 530 mg, or 23% of the Daily Value. 

In 20 pizza rolls, there is 1,060 mg of salt, or 46% of the daily intake. 

PRO TIP: If you eat plenty of pizza rolls, drink a lot of water with them! It’ll help your kidneys get rid of the sodium and make you feel less filled up and bloated after eating. 

How Many Pizza Rolls Should You Eat? 

15 pizza rolls that are waiting to be put in the oven

This is a tricky question. Totino’s Pizza Rolls bases their nutritional values around a 6-roll serving; however, most people are still hungry after just 6 of these savory snacks. 

That is why it’s essential to think about your eating choices! 

If you eat a serving of this snack, you will be hungry again soon, but you have already consumed a good chunk of your daily fat, salt, and carbohydrates! Even more so if you’ve eaten ten or more rolls. 

So instead of overeating pizza rolls, try to combine them with other, more healthy food choices (like vegetables, a salad, or why not fruits for dessert).

But let’s not kid ourselves; occasionally, most of us will eat more than a serving of these delicious rolls! It happens.

And that’s totally okay if you only do so on rare occasions and include healthy foods and exercise in your daily life.

Are Pizza Rolls Good for Weight Loss?

Based on the nutritional facts of pizza rolls listed in this article, one can conclude that pizza rolls aren’t a suitable food option when trying to lose weight.

They include far too much fat and carbohydrates, and while decreasing dietary fat generally leads to greater body fat loss than carbs, a combination of the two won’t help you lose those pounds any faster!

Are Pizza Rolls Good for Gaining Weight?

Eating plenty of pizza rolls will definitely lead to weight gain, and generally, that’s not good for your body and health.

Of course, you might want or even need to gain weight after a serious illness or accident, but, to be honest; there are far healthier high-fat and high-carb food products out there. 

Processed foods like pizza rolls can help you gain weight quicker, but overeating on them won’t exactly help you maintain excellent health over time!

Is it Bad to Eat Pizza Rolls at Night?

a bag of frozen totino's pizza rolls on the kitchen table

We all like the occasional night-time snack, but eating high-fat and high-carb foods in the middle of the night is something you should generally avoid.

While the body keeps digesting food even when we sleep, the digestive process is slowed at night, and your system will have a more challenging time breaking down the fat and carbs. 

This can lead to stomach aches, higher blood sugar levels, and heart burns. And all of these can impact your sleep.

If you want to enjoy a midnight snack, stick to something light and easily digestible. 

PRO TIP: I usually eat a banana if I’m hungry at night and can’t sleep. It’s easy on the stomach and will make that hunger feel disappear until you wake up!

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