Whole Wheat Burger Buns: Nutrition Facts and Health Benefits

The Nutritional Benefits of Whole Wheat Burger Buns

As grilling season approaches, many people look forward to enjoying juicy burgers and hot dogs fresh off the barbecue. But the bun you choose can make a big difference in the nutrition you receive. Whole wheat burger buns provide more fiber, protein, and key micronutrients than traditional white buns.

Whole Wheat Buns Are Packed With Fiber

One of the key benefits of whole wheat buns is their high fiber content. A typical 100-calorie whole wheat burger bun provides about 3-4 grams of dietary fiber. Fiber plays several important roles in overall health:

• Keeps you feeling full for longer after a meal
• Slows the digestion of carbs and absorption of sugar into the bloodstream
• Promotes gut health and digestive regularity

The extra fiber in whole wheat buns causes them to have fewer digestible carbs and calories than refined white buns. So you can fill up on fewer calories and better nutrients.

More Protein Than White Buns

Along with extra fiber, whole wheat buns also contain more protein. A 100-calorie whole wheat bun has about 5 grams of protein, while a white bun of the same size has only 2-3 grams.

Protein is essential for building and repairing muscle tissue, supporting immunity, stabilize blood sugar levels, and keeping you feeling energized and satisfied after eating. The protein in whole wheat buns makes them a better choice if you’re watching your protein intake.

Essential Micronutrients

Since whole wheat flour contains the entire wheat grain, it delivers more vitamins, minerals, and antioxidants than refined white flour:

• B Vitamins - Thiamin, riboflavin, niacin, and folate help convert food into energy and are vital for metabolism, nerve function, and creating new cells.
• Minerals - Whole grains provide iron, magnesium, zinc, copper, manganese, selenium and other minerals needed for bone health, muscle function, immunity, hormone activity, and antioxidant protection.
• Antioxidants - Compounds like carotenoids, phenolic acids, lignans and vitamin E have anti-inflammatory and anti-aging benefits for long-term health.

You miss out on all these protective micronutrients when you choose refined white buns over whole grain options. Getting these nutrients from whole foods instead of supplements ensures better absorption and utilization in the body.

What is The Calorie Count of Whole Wheat Buns?

The number of calories in a whole wheat burger bun can vary depending on the exact ingredients and size. But on average, two nutrient values provide a good benchmark:

• 100 calories per standard-size bun
• Around 80 calories for a “thin” style whole wheat bun

Here is the calorie count for some popular brands:

• Arnold Whole Grains 100% Whole Wheat Burger Buns - 100 calories per bun
• Sara Lee Delightful Wheat Hamburger Buns - 90 calories per thin bun
• Nature’s Own Whole Wheat Burger Buns - 80 calories per thin bun
• Jessie Lord’s Bakery Whole Wheat Burger Buns - 110 calories per large bun

As you can see, most standard whole wheat buns contain around 100 calories, which is a modest calorie count for a bun serving as the base of a meal. Thin buns cut the calories by 20-30 calories per bun.

How Many Calories In a Burger Bun?

For comparison, let’s look at the calorie difference between whole wheat and normal white enriched burger buns:

• Wonder Enriched Classic Burger Buns - 120 calories per bun
• Bimbo Enriched Burger Buns - 150 calories per large bun
• Sunbeam Enriched Burger Buns - 130 calories per bun

As shown above, many enriched white burger buns contain 20+ more calories than a whole wheat bun. So switching to whole grain allows you to save calories.

The extra fiber in whole wheat buns causes them to be more filling than calorie-dense white buns as well. This means whole wheat buns can better satisfy your hunger.

Tips for Enjoying Healthy Burger Buns

Follow these simple tips to get the most nutrition from your burger buns this grilling season:

Look for 100% Whole Grain

When shopping for whole wheat burger buns, check the ingredient list to verify the buns are 100% whole grain. Terms like “wheat flour”, “enriched wheat”, or “multigrain” indicate the bread is not 100% whole grain.

Combine With Lean Grass-Fed Beef

Pairing whole wheat buns with lean grass-fed beef patties results in a burger that’s lower in calories, fat, and environmental impact than typical grain-fed beef.

Load Up on Veggie Toppings

Don’t skimp on the veggie goodness! Tomatoes, lettuce, grilled onions, mushrooms, and other fresh veggies make delicious toppings that add nutrients without many calories.

Use Condiments in Moderation

Ketchup, mayo, and other condiments can sabotage an otherwise healthy burger. Use sparingly and choose low-fat, low-sugar varieties when possible.

Give “Protein Style” a Try

Eating your burger “protein-style” refers to skipping the bun and wrapping it lettuce leaves instead. This saves calories for those limiting carbs.

With smart choices, burgers can be part of balanced and nutritious summer meals. Choosing whole grain buns over refined white buns ensures you get way more protective nutrients from a tasty warm-weather favorite.

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.