Calories in Different Types of Buns
Not all buns are created equal when it comes to calories. The size, ingredients, and preparation method impact the nutritional content. Here is an overview of common bun varieties and their average calorie counts:
Regular or Seeded Hamburger Buns
Your basic no-frills hamburger bun contains about:
- 113 calories
- 22 grams of carbohydrates
- 2 grams of protein
- 0 grams of fiber
Seeded buns like sesame, poppy, and everything buns tend to be slightly higher in calories. On average, a seeded bun packs about 120-130 calories.
Brioche Buns
Buttery, rich brioche buns are significantly higher in calories and fat:
- 180 calories
- 23 grams of carbohydrates
- 3 grams of protein
- 1 gram of fiber
Whole Grain Buns
Thanks to the extra fiber, whole wheat or multigrain buns are usually your best bet:
- 100-110 calories
- 18-20 grams of carbohydrates
- 5 grams of protein
- 3 grams of fiber
Gluten-Free Buns
Gluten-free buns made with ingredients like rice flour, tapioca starch, eggs and xanthan gum tend to contain a similar amount of calories to regular buns, about 110-120 calories per bun.
What Impacts the Calories in a Bun?
As the nutrition information above shows, the specific ingredients and size impact the calories and nutritional value. Here are some factors that play a role:
Ingredients
Enriched flour has more calories than whole grain flour. And classic, eggless white burger buns are lower in calories than brioche, which contains eggs and butter. Seeds also bump up the numbers slightly too.
Size
The larger the bun, the more calories it contains. A giant pub-style burger bun can pack over 250 calories! Read nutrition labels carefully or weigh buns to understand the exact portion size.
Preparation Method
A bakery-style bun that is freshly baked tends to be higher in fat and calories than a lightly toasted grocery store bun.
Condiments
What goes on your bun makes a difference too. While mustard has less than 5 calories per teaspoon, mayonnaise has about 90 calories and ketchup has about 20 calories per tablespoon.
Lower Calorie Bun Alternatives
If you are trying to cut back on carbs or calories, there are many creative, low-carb bun alternatives on the market. Here are some popular options to consider:
Lettuce Wraps
Ditch the bun entirely and wrap your burger up nice and snug with crispy lettuce leaves instead. Not only does this save calories, but it also adds more fiber, vitamins, minerals, and water content compared to a bun.
Portobello Buns
Giant portobello mushroom caps roasted until tender make perfectly meaty veggie burger buns. Simply stuff your cooked patty and toppings inside.
Cheese Buns
Why choose bread or lettuce when you can choose two slices of delicious melted cheese? Warm up pepper jack, Swiss or cheddar and use this low-carb option for ultimate indulgence.
Turkey or Salmon Burgers
Swap out beef for lean ground turkey or salmon patties to save fat and calories. Salmon burgers have an especially wonderful flavor and pair nicely with avocado slices and tartar sauce.
How to Enjoy Your Bun While Watching Calories
You don’t need to ban buns completely to eat healthier burgers. With mindful portion sizes and sensible topping choices, you can still enjoy the convenience — and yes, the taste — of a good ole hamburger bun.
Here are some tips to keep your bunless burger cravings at bay:
Choose Whole Grain Buns
As mentioned earlier, whole wheat or multigrain buns are your best option thanks to more protein and fiber.
Watch Your Serving Size
Stick to just one smaller bun rather than two larger buns to cut calorie counts.
Load Up On Veggies
Pile those bunless burgers high with tomato slices, leafy greens, grilled onions, mushrooms and other fresh veggies to add nutrients and fill you up.
Use Condiments Sparingly
Limit high-calorie condiments like mayonnaise and ketchup to just a smear. Mustard, salsa and relish are all flavorful low-calorie options.
Create Lettuce Wrap “Buns”
As mentioned earlier, using large lettuce leaves in lieu of buns is a healthy way to contain all those delicious burger fixings.
The Bottom Line
So how many calories are in a hamburger bun? An average plain bun clocks in around 110-120 calories, while specialty bakery buns can hover around 200 calories. You can definitely still enjoy burgers without derailing your nutrition goals. Just opt for whole grain buns, easy on the condiments, and load them up with extra veggies!
FAQs
What are the lowest calorie burger buns I can buy?
Whole grain buns made with whole wheat or multigrain flours are your best bet nutritionally, with around 100-110 calories per bun. They also give you extra fiber and protein compared to white flour buns.
Do gluten-free buns have fewer calories?
Not necessarily. Most gluten-free buns have a similar calorie count to regular buns, around 110-120 calories. The specific ingredients used in place of wheat flour impact the nutrition profile.
Is it okay to use two burger buns instead of one?
Using a double burger bun will obviously double the calories. One regular seeded bun has about 120 calories, while two would give you 240 calories just from the buns alone. It's best to stick to a single lower calorie whole grain bun.
What are some creative ways to cut burger bun calories?
Some easy ways to lower burger bun calories include using lettuce wraps instead of buns, switching to mushroom or cheese bun alternatives, or swapping beef patties for turkey or salmon patties to cut fat and calories without compromising taste.
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.
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