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Wholemeal roll with cherry jam
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Wholemeal roll with cherry jam

Die Müller-Diät Ernährungsexperte Sven Müller
Gemüse/Kräuter Wholemeal Roll Bun
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
10 min
Number of portions
1
Cena (Walmart)
$2.45
Cost of one portion
$2.45
Number of ingredients needed for preparation
13
Total calories
519
Calories per 1 portion
519 kcal
Amount of protein per portion
44g
Amount of fat per portion
19g
Amount of carbohydrates per portion
42g
Amount of fiber per portion
8g
Glycemic Index (GI)
IG 38
Glycemic Load (GL)
GL 12.7
Prices calculated for Walmart
$2.45 / serving
$2.45 (Number of portions: 1)
Wholemeal roll with cherry jam
Specialist Verified
Kcal
519 kcal
Protein 42%
44.4 g
Fat 18%
19.4 g
Carbohydrates 40%
41.8 g
fiber: 8.4 g IG: 38

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Ingredients

Ingredients

Calculate for portions:
Sunflower Roll

Sunflower Roll

#Roll #Bun
1 Piece (1 Piece (92 g)) • 193 kcal • $0.24
Sunflower seeds Wheat Egg Milk Sesame
B: 11.5g
T: 12.9g
W: 7.7g
193 kcal
Butter

Butter

#Butter
0.5 Teaspoon (0.5 Teaspoon (5 g)) • 37 kcal • $0.05
Milk Lactose
B: 0g
T: 4.1g
W: 0g
37 kcal
Low-Sugar Sour Cherry Jam

Low-Sugar Sour Cherry Jam

2 Teaspoon (2 Teaspoon (30 g)) • 47 kcal • $0.08
Sulphites Cherries
B: 0.1g
T: 0.1g
W: 11.3g
47 kcal
Chicken Breast Ham

Chicken Breast Ham

#Chicken Breast #Ham
2 Slice (2 Slice (30 g)) • 30 kcal • $0.21
Chicken Sodium nitrite Ham
B: 6.4g
T: 0.4g
W: 0.1g
30 kcal
Cherry Tomatoes

Cherry Tomatoes

#Nutrition #Vegan #Vegetarian #Gluten-free #Lactose-Free
2 Piece (2 Piece (40 g)) • 8 kcal • $0.10
Tomato Salicylates Histamine
B: 0.4g
T: 0.1g
W: 1.4g
8 kcal
Mustard

Mustard

#DASH Diet #Heart Health #Mustard #Vegan #Vegetarian
1 Teaspoon (1 Teaspoon (10 g)) • 17 kcal • $0.03
Mustard
B: 0.6g
T: 0.6g
W: 2.2g
17 kcal
Low-Fat Quark

Low-Fat Quark

#Low-Fat #Cottage Cheese #Curd Cheese #Quark #Cheese
125 Gram (125 Gram) • 122 kcal • $1.11
Milk Lactose
B: 24.8g
T: 0.6g
W: 4.4g
122 kcal
Apple

Apple

#Apple #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Small piece (1 Small piece (100 g)) • 54 kcal • $0.15
Apples Rosaceae fruits Salicylates
B: 0.4g
T: 0.4g
W: 12.1g
54 kcal
Water

Water

#Healthy Beverages #Vegan #Vegetarian #Gluten-free #Lactose-Free
2 Tablespoon (2 Tablespoon (20 g)) • 3 kcal • $0.04
B: 0.2g
T: 0.2g
W: 0.2g
3 kcal
Lemon Juice

Lemon Juice

#DASH Diet #Heart Health #Juice #Vegan #Vegetarian
1 Teaspoon (1 Teaspoon (3 g)) • 1 kcal • $0.01
Citrus fruits Salicylates Vitamin C (Ascorbic acid)
B: 0g
T: 0g
W: 0.3g
1 kcal
Cinnamon 2

Cinnamon 2

#Cinnamon
1 Pinch (1 Pinch (0.1 g)) • 0 kcal • $0.42
Cinnamon
B: 0g
T: 0g
W: 0.1g
0 kcal
Vanilla, Ground or Vanilla Bean Paste

Vanilla, Ground or Vanilla Bean Paste

#DASH Diet #Heart Health
1 Piece (1 Piece (2 g)) • 8 kcal • $0.01
Vanilla
B: 0g
T: 0g
W: 2g
8 kcal
Basil, Fresh

Basil, Fresh

3 Leaf (3 Leaf (0.3 g)) • 0 kcal
Mugwort-Celery-Spice Syndrome Birch Pollen-Related Oral Allergy Syndrome Latex-Fruit Syndrome
B: 0g
T: 0g
W: 0g
0 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Wholemeal roll with cherry jam

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
2,23 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 2,23 €
100 kcal 0,43 €
20 g protein 1,01 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
2,23 € 2,23 € 4,46 € 8,92 €
Lidl +1%
2,25 € 2,25 € 4,50 € 9,00 €
Tesco +10%
2,45 € 2,45 € 4,90 € 9,80 €
Carrefour +13%
2,52 € 2,52 € 5,04 € 10,08 €
SPAR +17%
2,60 € 2,60 € 5,20 € 10,40 €

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Divide the bun into 2 halves.

Maybe toast the bun until crispy in a toaster or pan.

Spread a little butter on it.


Spread jam on one half.

Spread mustard on the other half, add tomato slices, bay leaf and ham.

Recipe preparation steps

1
Cut the sunflower roll horizontally into two halves and optionally toast it in a toaster or dry pan until crisp. Wash the cherry tomatoes and slice them.
2
Spread one half of the roll with butter and low-sugar sour cherry jam. Spread the other half with mustard and top with the chicken breast ham slices, sliced cherry tomatoes, and fresh basil leaves.
3
Wash the apple, grate it finely, and drizzle with lemon juice. In a bowl, mix the low-fat quark with water until smooth, fold in the grated apple, season with cinnamon and vanilla, and serve alongside the prepared roll halves.

Mix cottage cheese with water and grated apple. Season with cinnamon and vanilla to taste.

Contains allergens 26
Meat Sulphites Sunflower seeds Wheat Egg Milk Sesame Lactose Sulphites Cherries Chicken Sodium nitrite Ham Tomato Salicylates Histamine Mustard Apples Rosaceae fruits Citrus fruits Vitamin C (Ascorbic acid) Cinnamon Vanilla Mugwort-Celery-Spice Syndrome Birch Pollen-Related Oral Allergy Syndrome Latex-Fruit Syndrome

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
519 kcal
Protein 44.4g (34% kcal)
Fat 19.4g (34% kcal)
Carbs 41.8g (32% kcal)
Protein
44.4g
Fat
19.4g
Carbs
41.8g
Fiber
8.4g
Wholemeal roll with cherry jam
Bio-Analysis Recipe

Wholemeal roll with cherry jam

519 kcal B: 44.4g T: 19.4g W: 41.8g 8.4g fib.
Glycemic Load
IG 38 ŁG 13
Moderate
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 100 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): Moderate (12.7)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 16 µU/mL 25 µU/mL 27 µU/mL 22 µU/mL 16 µU/mL 11 µU/mL 8 µU/mL 6 µU/mL 86 mg/dL 95 mg/dL 102 mg/dL 104 mg/dL 101 mg/dL 96 mg/dL 91 mg/dL 87 mg/dL 86 mg/dL 104 mg/dL
Clinical Insight (Glycemic Model) Moderate glycemic load (GL 12.7) leads to a controlled glucose rise up to ~104 mg/dL followed by a gradual return to baseline.
Glycemic Load (GL) Moderate
12.7 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
38
Glucose peak
104
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (44.4 g), fat (19.4 g), and dietary fiber (8.4 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 33.4 g
Simple sugars: 30.9 g Slowing fiber: 8.4 g
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Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
Weight Loss / Fat Burn
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
23.44 zł / day · meal ~ 5.86 zł · Walmart 2200 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
High Protein
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
21.56 zł / day · meal ~ 5.39 zł · Walmart 2000 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
Weight Loss / Fat Burn
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
18.12 zł / day · meal ~ 6.04 zł · Walmart 1400 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
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Quick Meals (307) Insulin Resistance (148) High-Protein & Macro Diets (142) Vegan & Plant-Based (112) Mediterranean Diet (106) DASH Diet (106) Hypertension (106) Cholesterol Control (106) Weight Loss (102) Gluten-Free (99) Anti-Inflammatory Diet (74) Senior Heart & Blood Pressure (65) Low-Carb & Slow-Carb (54) Muscle Gain (34) Healthy Swaps (33) Meal Prep (32) Energy & Stamina (31) Ketogenic Diet (22) Sugar Detox & Craving Control (5) Low FODMAP (1) IBS & SIBO (1) Allergies & Intolerances (1)

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DASH Diet (106) Heart Health (106) Hypertension (106) Salad (89) Chicken (75) Oatmeal (57) Gluten-free (53) Low-carb (48) Tomato (46) Spinach (45) Banana (43) Vegetarian (43) Lighter Version (41) Cocktail (38) Pasta (38) Rice (38) Vegetables (38) Soup (37) Vegetable (37) Avocado (36) Buckwheat (35) Heart-healthy Diet (34) Lactose-Free (34) Lunch (34) Yogurt (34) Apple (32) Dinner (32) Cholesterol Management (31) High-protein (30) Noodles (26)

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