A medium-sized Mexican sweet roll (pan dulce), approximately 4-1/4" in diameter, contains 235 calories. If you're a fan of this delectable pastry, you may be curious to know more about its nutritional value.

According to the USDA, a single pan dulce contains 39 grams of carbohydrates, 4 grams of protein, and 9 grams of fat. It also has a small amount of fiber and 12 grams of sugar.

In this article, we'll explore the nutritional benefits and risks of consuming pan dulce, as well as some tips for making it a healthier treat.

Calories in Mexican Sweet Roll (Pan Dulce)

As mentioned earlier, a medium-sized pan dulce contains 235 calories. While this may not seem like a lot, it can certainly add up if you consume multiple rolls in one sitting. If you're trying to watch your calorie intake, it may be best to enjoy pan dulce in moderation and pair it with some protein and fiber-rich foods for a more balanced snack or meal.

Carbohydrates in Mexican Sweet Roll (Pan Dulce)

Pan dulce is fairly high in carbohydrates, with a single roll containing 39 grams. While carbohydrates are an important source of energy for the body, consuming too many can lead to spikes and crashes in blood sugar levels. If you have diabetes or are trying to manage your carbohydrate intake, it may be best to limit your consumption of pan dulce and opt for lower-carb snacks instead.

Protein in Mexican Sweet Roll (Pan Dulce)

A single pan dulce contains 4 grams of protein. While this may not seem like a lot, it can still contribute to your daily protein needs. If you're looking to up your protein intake, you may want to pair your pan dulce with some protein-rich foods like nuts, seeds, or yogurt.

Fat in Mexican Sweet Roll (Pan Dulce)

Pan dulce is also fairly high in fat, with a single roll containing 9 grams. While some types of fat, like monounsaturated and polyunsaturated fats, are beneficial for health, consuming too much saturated and trans fats can contribute to heart disease and other health issues. If you're trying to limit your fat intake or improve your heart health, it may be best to consume pan dulce in moderation or choose lower-fat snacks instead.

Fiber in Mexican Sweet Roll (Pan Dulce)

While pan dulce is not a significant source of fiber, it still contains small amounts that can contribute to your daily intake. If you're looking for more fiber-rich foods, you may want to pair your pan dulce with some fruits, vegetables, or whole grains.

Sugars in Mexican Sweet Roll (Pan Dulce)

Pan dulce is a fairly high-sugar food, with a single roll containing 12 grams of sugar. If you're trying to limit your sugar intake, it may be best to consume pan dulce in moderation and pair it with some protein and fiber-rich foods for a more balanced snack or meal.

Vitamins and Minerals in Mexican Sweet Roll (Pan Dulce)

Pan dulce is not a significant source of vitamins and minerals, but it does contain small amounts of calcium, iron, and thiamin. If you're looking for more nutrient-rich foods, you may want to pair your pan dulce with some fruits, vegetables, or lean proteins.

Health Benefits of Mexican Sweet Roll (Pan Dulce)

While pan dulce is not a particularly nutrient-dense food, it can still be enjoyed in moderation as part of a balanced diet. Some of the potential health benefits of enjoying pan dulce include its ability to provide a quick source of energy and satisfy cravings for sweets. However, it's important to note that consuming too much pan dulce can have negative health effects, such as contributing to weight gain and increased risk of chronic diseases like diabetes and heart disease.

How to Make Mexican Sweet Roll (Pan Dulce) Healthier

If you're a pan dulce fan, there are some simple strategies you can use to make this popular pastry healthier. First, try to limit your portion sizes and enjoy pan dulce in moderation. You can also look for lower-fat, lower-sugar versions of your favorite pan dulce varieties. Finally, you can pair your pan dulce with some protein and fiber-rich foods like nuts, seeds, or hummus to improve its overall nutritional value.

Mexican Sweet Roll (Pan Dulce) Serving Ideas

While pan dulce is delicious on its own, there are some creative serving ideas that can help you enjoy this sweet treat in new and interesting ways. For example, you can try pairing your pan dulce with some fresh fruit, like sliced apples or pears. You can also use pan dulce as a base for a decadent dessert, like bread pudding or French toast. With a little creativity, you can enjoy pan dulce in a variety of ways that are both delicious and nutritious.