Whole Wheat Buns for Burgers
Whole wheat buns make a nutritious choice for burgers and sandwiches. But how many calories are actually in one whole wheat hamburger bun?
Calories in a Basic Whole Wheat Bun
A standard 100g whole wheat hamburger bun contains:
- Calories: 233kcal
- Carbohydrates: 46g
- Protein: 8g
- Fat: 2g
The typical whole wheat burger bun you find in grocery stores is around 50-60g. So if eating just one bun, you would consume approximately 120-140 calories.
Benefits of Choosing Whole Wheat Buns
Though relatively high in carbohydrates, whole wheat buns provide more nutrition compared to white flour buns. Benefits include:
- More fiber - keeps you fuller for longer
- Lower glycemic index - steadier energy and blood sugar levels
- More B vitamins and minerals
Additionally, the wholesome taste and texture complements juicy burgers beautifully. The nutty, wheat flavor stands up well to strong seasonings and condiments too.
Tips for Reduced Calorie Buns
If watching your calorie intake, there are some easy ways to enjoy burgers on buns while limiting the numbers:
Choose Thinner Buns
Thinner sandwich rolls or brioche buns around 35-40g provide all the taste at almost half the calories. Aim for options under 190kcal per bun.
Use Slider Buns for Smaller Burgers
For slider-style mini burgers, choose smaller whole wheat dinner rolls. Two 30g rolls provides plenty of burger coverage for under 150 calories total.
Skip the Bottom Bun
Losing the bottom bun saves you 120-140 calories automatically. Focus the tasty toppings on the top bun instead for lots of flavor in each bite.
Other Lower Calorie Bun Alternatives
Beyond whole wheat, other healthier bun options can trim calories while enjoying delicious burgers. Give these creative ideas a try:
Lettuce Wrap
Swap both buns for large crisp lettuce leaves to save 200+ calories. Reduces carbs too but still holds juicy burgers well.
Portobello Bun
Use thick portobello mushroom caps in place of buns to cut calories in half and increase nutrition.
Turkey Burger Bun
Replace wheat buns with 60 calorie Flatout Light multigrain flatbreads. Sturdy enough for hearty turkey burgers.
Gluten-Free Bun
For gluten-free needs, use 110 calorie Udis white or whole grain hamburger rolls.
Building a Reasonable Burger Meal
While the bun plays a role, constructing an overall reasonable burger meal is important too. Follow these tips:
Choose Lean Beef or Alternative Protein
Use 90/10 lean ground beef, ground turkey or veggie burger patties to limit saturated fat and calories.
Load Up on Veggies
Pile on sliced tomatoes, grilled onions, lettuce, pickles etc for more fiber, vitamins and few calories.
Go Easy on High Calorie Sauces
Limit thick restaurant-style special sauces and stick to mustard, salsa, hoisin and lighter options.
Swap Fries for a Salad Side
Trade starchy fries for a tossed green, potato or coleslaw salad to balance your meal both taste and nutrition-wise.Understanding calories in common foods like whole wheat hamburger buns makes constructing healthy, reasonable burger meals much easier.
FAQs
Are whole wheat buns healthier than white buns?
Yes, whole wheat buns are healthier as they contain more fiber, vitamins and minerals compared to white flour buns. They also provide steady, long-lasting energy thanks to the lower glycemic index.
How can I reduce the calories in my burger meal?
Choose leaner proteins like turkey or veggie burgers, load up on low calorie veggies, go easy on heavy sauces, swap fries for salads, or skip the bottom bun to reduce your burger meal calories.
What are some good gluten-free bun alternatives?
Some tasty gluten-free and lower calorie bun alternatives include lettuce leaves, portobello mushrooms, Flatout Light flatbreads, and Udi's gluten-free hamburger rolls.
Is it okay to eat burgers made with whole wheat buns while dieting?
Yes, you can still enjoy flavorful burgers made smartly with whole wheat buns in moderation as part of a balanced, calorie-controlled diet for weight loss.
How many calories should my entire burger meal contain?
Aim to keep your total burger meal around 500-700 calories including the bun, patty, veggies, sauce and sides. This provides satisfying quantity while still keeping calories under control.
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.
Add Comment