How Many Calories Are In a Burger Bun? A Detailed Look | Nutrition Facts

How Many Calories Are in a Burger Bun?

Burgers are a classic summertime favorite for backyard barbecues and weekend cookouts. There's just something irresistible about the combination of a juicy beef patty, melty cheese, cool lettuce and tomato, and a soft bun. But if you're watching your calories or carbohydrates, you may be wondering just how many calories are hiding in that burger bun.

The number of calories in a burger bun can vary widely depending on the size and type of bun. Hamburger buns also come in different varieties including sesame, poppyseed, whole wheat, brioche, pretzel, and more. The calorie count will differ based on the ingredients and preparation method for each bun.

Calories in Basic Hamburger Buns

A standard plain hamburger bun contains about 120-130 calories on average. For example:

• Wonder Classic Hamburger Buns: 120 calories per bun
• Bimbo Bakeries USA Hamburger Buns: 130 calories per bun
• Ballpark Hamburger Buns: 120 calories per bun
• Sunbeam Enriched Hamburger Buns: 120 calories per bun

These traditional white hamburger buns are made with refined flour and generally don't contain any additional ingredients like eggs, butter, or milk. The calories come mainly from carbohydrates. A plain bun will contain about 24-26 grams of carbohydrates, including 1-3 grams of fiber.

Calories in Specialty Hamburger Buns

Specialty hamburger buns made with whole grains, eggs, and milk tend to contain more calories. For example:

• Arnold Select Hamburger Buns: 140 calories per bun
• Pepperidge Farm Brioche Style Buns: 190 calories per bun
• Oroweat Whole Wheat Buns: 130 calories per bun
• Sara Lee Deluxe Buns: 170 calories per bun

The extra ingredients like whole wheat flour, eggs, and milk make these buns denser and higher in calories than plain white hamburger buns. But they also provide more protein, nutrients, and fiber.

Lower Calorie Bun Alternatives

If you're trying to cut back on calories, there are also some lower calorie options for burger buns:

• Light hamburger buns: 25-45 calories per bun
• Lettuce wrap: 5 calories
• Portobello mushroom cap: 20 calories
• 100% whole wheat thin bun: 80 calories per bun

Light buns use lower calorie ingredients and less dough to slash the calories while still providing bun texture. Lettuce wraps are an almost zero-calorie option. Swapping a traditional bun for a portobello mushroom cap can also significantly reduce calories.

What Impacts the Calories in a Bun?

Several factors influence the calorie content of different hamburger bun options:

• Ingredients: Enriched white flour has more calories than whole wheat flour. Added ingredients like eggs, oil, and sugar increase calories.
• Size: The larger the bun, the more dough and calories it contains.
• Density: Airy, fluffy buns tend to be lower in calories than dense chewy buns.
• Preparation method: Buns made from scratch at home may have more calories than commercial mass-produced buns.

High Calorie Bun Options

Some gourmet hamburger buns can contain significantly more calories. Here are a few examples of higher calorie specialty burger bun options:

• Brioche buns: 180-200 calories per bun
• Pretzel buns: 160-220 calories per bun
• Ciabatta rolls: 150-170 calories per bun
• Hawaiian rolls: 130 calories per bun
• Bagels: 250-300 calories per bagel
• Homemade challah bread: 300-400 calories per bun

These buns tend to be made with higher calorie ingredients like eggs, oil, honey, and butter. They also often have thicker, richer dough. While delicious, it's important to account for the extra calories if watching your intake.

How Many Calories Are in a Burger Bun with Seeds?

Seed toppings can add calories on top of the plain or specialty bun they adorn. For example:

• Sesame seed bun: 130 calories
• Poppyseed bun: 140 calories
• Everything bun with sesame, poppy, onion, and garlic seeds: 150 calories

The seeds themselves only contribute about 10-20 extra calories in most cases. But seeded buns may also sometimes be made with slightly more enriched dough compared to a plain bun.

High Fiber, Low Calorie Bun Options

If you want a burger bun that's higher in fiber but still low in calories, here are some of your best options:

• 100% whole wheat buns: 80-130 calories
• Light multigrain buns: 45-80 calories
• Lettuce wraps: 5 calories
• Portobello mushroom caps: 20 calories
• Ezekiel sprouted whole grain buns: 80-110 calories

Whole wheat and multigrain buns made with whole grains like wheat, oats, millet, and flaxseed can provide 3-4 grams of fiber per bun for just 80-130 calories. Lettuce wraps and portobellos offer ultra low-calorie fiber-filled alternatives. And Ezekiel buns use sprouted whole grains for extra fiber and nutrients.

Making Your Own Low Calorie Burger Buns

You can also control the calories and increase the nutrition in burger buns by making your own at home. Here are some healthy homemade bun options:

• Whole wheat buns: Replace refined white flour with 100% whole wheat flour.
• Lettuce buns: Use large lettuce leaves in lieu of buns.
• Portobello buns: Grill portobello caps to use as the "bun" base.
• Veggie buns: Grate vegetables like zucchini or cauliflower to make veggie-based buns.

With homemade buns, you can better control what ingredients are used, adjust portion sizes, and experiment with new creative options.

Nutrition Facts Comparison of Burger Buns

To compare the calories and nutrition for different burger bun choices, see the nutrition facts table below. (Numbers based on 1 standard plain bun or wrapped base):

Burger Bun/Base	Calories	Carbs	Fiber	Protein
Plain white bun	120	24g	1g	3g
Whole wheat bun	120	24g	3g	5g
Brioche bun	190	30g	1g	6g
Pretzel bun	200	32g	1g	7g
Lettuce wrap	5	1g	1g	1g
Portobello cap	20	4g	2g	3g

As you can see, the plain white bun and whole wheat bun are relatively similar calorie-wise. The specialty buns are higher in calories due to added ingredients and larger sizing. Lettuce wraps and portobello mushroom caps offer ultra low-calorie and higher fiber options.

Tips for Cutting Calories in Your Burger Bun

Here are some tips for reducing calories when enjoying burgers:

• Opt for the smallest burger bun size available.
• Choose light buns or 100% whole wheat sandwich thins.
• Use lettuce leaves or mushroom caps instead of a bun.
• Load up veggies on your burger to make it more filling.
• Split your burger in half and eat open-faced.
• Go bun-less and eat your burger with a fork and knife.
• Make mini burgers on small slider buns.

With some creativity and smart substitutions, you can still enjoy juicy burgers all summer long without derailing your health goals.

The Bottom Line

So how many calories are in a burger bun? On average, a plain hamburger bun contains 120-130 calories, while specialty buns can range from 130-300+ calories depending on the size and ingredients. To lighten up your burger meal, opt for lighter buns, lettuce wraps, or portobello buns. With smart choices, you can still enjoy your favorite burgers and control your calorie intake.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.