How Many Calories in a Whole Wheat Hamburger Bun? Tips for Less

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.

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.