Calories in Hamburger Buns: How to Cut Carbs and Calories

Understanding Calories in Hamburger Buns

The hamburger bun is an icon of summer grilling season. But the starchy white bun that comes standard on most burgers can pack a surprising number of calories. For people watching their weight or carb intake, the traditional burger bun may be one area ripe for a healthier swap.

This article will cover how many calories are in different types of hamburger buns, lower calorie bun alternatives, and tips for enjoying burgers without sacrificing nutrition.

Calories in Basic Hamburger Buns

A standard white hamburger bun contains around 120-140 calories. However, calories can vary based on size, specific ingredients, and preparation method. Here are some calorie estimates for common types of buns:

• Regular white burger bun (1.5-2 oz) - 120-140 calories
• Whole wheat bun - 115-130 calories
• Brioche bun - 135-165 calories
• Pretzel bun - 210-260 calories
• King's Hawaiian bun - 180-200 calories

The average fast food burger bun ranges from 150-180 calories. Premium buns made with butter, eggs, and milk like brioche can reach 200-300 calories.

Most burger buns get a large portion of calories from refined flour and added sugars. A plain white bun is almost entirely made up of refined wheat flour, which gives it a high glycemic index.

Why Hamburger Buns Have High Calories

There are a few reasons standard hamburger buns end up being so high in calories:

• Refined flours - Refining grains removes fiber, vitamins, and makes the carbs digest quickly leading to spikes in blood sugar.
• Added sugars - Small amounts of sugar are added for flavor and browning in many bun recipes.
• Oils and eggs - Brioche and other enriched buns include additional calories from butter, oils, eggs, and milk.
• Portion size - The average bun size has increased over time along with burger portions, packing in more calories.

Going bun-less or swapping out the traditional bun for a lighter option can make a significant dent in the total calorie count of a burger meal.

Healthier and Lower Calorie Bun Alternatives

Ditching the bun entirely is the lowest calorie option for enjoying a burger. But for those who still crave the sandwich experience, the good news is bun alternatives are widely available with far fewer calories than the 300+ calorie burger bundles at chain restaurants.

Here are some healthy, low-carb buns and bread options to try:

Lettuce Wraps

Crispy lettuce makes the perfect low-carb, high-fiber vessel for burgers. Lettuce wraps replace the bun with leaves of romaine, butter lettuce, or iceberg lettuce. Not only is this option very low-calorie, but it adds more nutrients and a refreshing crunch to balance the juicy burger.

Calories - Around 5-10 calories per leaf

Portabella Mushroom Buns

Meaty portabella mushroom caps can stand in for buns when grilled or roasted. Choose large, thick caps (about 4-5 inches), brush with olive oil and seasoning, then grill for 2-3 minutes on each side until slightly softened. The umami flavor and texture of the grilled mushrooms complements burgers beautifully.

Calories 25-35 calories per cap

Eggplant Buns

Sliced and roasted eggplant is another low-carb bun alternative with fewer calories than burger buns. Choose smaller, thinner eggplants and cut into 1/2 inch thick slices. Roast the eggplant slices in the oven at 400F for 10-15 minutes until softened and pliable enough to use as buns.

Calories 20-30 calories per slice

Turkey or Lettuce Wrap Buns

Deli turkey or lettuce can be wrapped around the edges of the burger patty while cooking to make a wrap-like bun. Simply take 2-3 slices of turkey or lettuce leaves and overlap them on the edges of the burger patty before flipping. The meat and lettuce will meld together to create a tasty, low-carb wrap.

Calories 30-50 calories per 2 turkey slices, 5-10 calories per lettuce wrap

Protein Buns

Several companies now make bread and bun options with added protein from eggs, nuts, seeds, and whey. Look for varieties made with 100% whole grains and minimal added sugars. Protein buns keep you fuller longer compared to plain white buns.

Calories 100-120 calories per bun

Low-Carb Buns

There are now many low-carb, high-protein buns on the market made with almond flour, coconut flour, and added fiber. Look for options under 100 calories if possible and watch added sugars. Going with a smaller bun size can further reduce carb and calorie intake.

Calories 60-110 calories per bun

Cauliflower Buns

Buns made of riced cauliflower have exploded in popularity. Most are gluten-free and keto-friendly. Cauliflower replaces most or all of the flour in the bun. While denser and less bready than flour buns, they mimic the look and sandwich feel.

Calories 70-110 calories per bun

Butter Lettuce Bun

Butter or Bibb lettuce leaves are the perfect size for wrapping around burgers to create a lettuce bun. Look for lettuce heads with large, intact leaves and layer on condiments and toppings to mimic a bun.

Calories 5-10 calories per leaf

Tips for Cutting Calories in Hamburger Buns

Beyond swapping out buns, there are other easy ways to reduce the calorie impact of what goes between your burger buns:

Size Matters

One of the easiest ways to cut bun calories is choosing a smaller bun size. Look for slider buns that are 2-3 inches wide. Smaller buns have around 110 calories compared to 140+ for a large, 6-inch restaurant bun.

Go Lean on Condiments

Ketchup, mayo, and sauces are hidden calorie bombs that quickly add up. Opt for mustard, salsa, and other lower calorie condiment options. Or make your own healthier ketchup and dressings so you control the ingredients.

Pile On Veggies

All the fresh veggies you can fit will make your burger more nutritious and filling. Lettuce, tomato, onion, pickles, and mushrooms are all very low-calorie toppings. Roasted veggies like zucchini, eggplant, or bell peppers are delicious too.

Use Lean Ground Turkey or Bison

Swap some or all of the beef patty for lean ground turkey or bison. Turkey and bison burgers are just as tasty but contain less fat and calories than beef. Topping your burger with a fried egg can also add protein to keep you full.

Go Easy on the Cheese

While melted cheese is hard to resist on burgers, it comes at a calorie cost. Limit cheese to one slice or a light sprinkle of shredded cheese to keep calories in check.

Watch the Cooking Method

Skip the extra oil or buttery sauces when cooking burgers. Grilling, broiling, or pan frying with nonstick spray are healthiest. Baked smashed burgers are another way to cut added fats.

With some creative substitutions and mindful toppings choices, you can still enjoy juicy burgers all summer long without overdoing the carbs and calories. Skip the hefty white bun and fill your burger craving with more nutrient-dense options instead.

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.