Calories in a Whole Wheat Hamburger Bun: Lighter Options for Your Burger

Calories in a Whole Wheat Hamburger Bun

Hamburger buns are a classic accompaniment to juicy burgers fresh off the grill. But traditional white buns are often high in calories and refined carbs. So what about whole wheat buns? Are they a healthier option?

Whole wheat buns contain more fiber, nutrients, and protein than white buns. However, the calorie count may not be too far off from traditional buns. Let's take a closer look at the nutrition facts.

Calories and Nutrients in Whole Wheat Buns

The calories and nutrients in whole wheat hamburger buns can vary slightly depending on the brand. But here are some general nutrition facts for a standard whole wheat bun:

• Calories: 100-130
• Total Fat: 1-2g
• Saturated Fat: 0g
• Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 130-170mg
• Total Carbohydrates: 21-24g
• Dietary Fiber: 3-4g
• Sugars: 3g
• Protein: 5-6g

As you can see, a plain whole wheat hamburger bun contains 100-130 calories, depending on size. It also provides 3-4g of fiber, 5-6g of protein, and minimal fat.

Whole Wheat vs White Enriched Buns

How does this compare to traditional white hamburger buns?

White enriched buns are lower in fiber, typically containing only 1g per serving. They also have less protein at around 3g per bun.

However, white and whole wheat buns have very similar amounts of calories and carbohydrates. The calorie count is usually 100-140 calories per white bun.

So while whole wheat buns are a bit more nutritious, the calories are comparable to white buns in most cases.

What About Lettuce Wrap Bun Alternatives?

A lettuce wrap is a lower-calorie, lower-carb alternative to hamburger buns. Using lettuce leaves in place of a bun can save you 80-100 calories per sandwich.

Here are some examples of calories for lettuce wrap “buns”:

• 1 large iceberg lettuce leaf: 5 calories
• 1 large romaine lettuce leaf: 2 calories
• 2 butter or Bibb lettuce leaves: 4 calories

Keep in mind that lettuce leaves contain very minimal carbs, fiber, protein or other nutrients. But they make a lighter option if you are trying to cut calories.

Tips for Lightening Up Your Bun

If you want to enjoy a bun without all the calories, here are some easy tips:

Choose a Smaller Bun

Pay attention to bun sizes, which can range from 1.5 ounces on the small side to over 4 ounces for jumbo buns. A smaller bun saves you calories compared to an oversized option.

Look for “slider” or “cocktail” sized whole wheat buns that are around 1.5-2 ounces. Or split a regular bun in half to cut the calories.

Go Thin Bun Style

Thin sandwich buns have a flat, even shape instead of a round dome top. This makes them less dense and lighter than puffy, thick buns.

Thin whole wheat buns have around 100-110 calories, so you save 20-30 calories compared to a thick bakery-style bun.

Hollow Out the Bun

You can reduce carbohydrates by hollowing out the inner area of the bun. Simply use a knife to cut a border around the inside of the top and bottom bun pieces, removing some of the bread from the center.

This creates a pocket for fillings while lowering the total carbs and calories per serving. Discard the scooped out portion or use it for breadcrumbs.

Go Half Bun

Another option is to use just half of a whole wheat bun for your burger. Put the fillings on the bottom bun half and leave off the crown top.

This effectively cuts the calories and carbs in half. Half of a regular whole wheat bun will be around 60-70 calories.

Use a Bowl for Loose Fillings

For burgers with lots of loose fillings like chili, salsa, or veggie toppings, skip the top bun. Serve it open-faced in a bowl or over a bed of lettuce instead.

This eliminates the top bun portion. And it keeps all those delicious toppings from spilling out.

Healthy Homemade Whole Wheat Bun Recipes

Want to lighten up your bun even further? Try making them at home.

Homemade buns allow you to control the ingredients. You can adjust the calories, carbs, and fiber by tweaking the amounts of whole wheat flour, substitutions, and mix-ins.

Here are some healthy recipes to try:

100 Calorie Whole Wheat Buns

This skinny bun recipe uses whole wheat flour and wheat germ for fiber and nutrients. Each bun contains just 100 calories, 22g carbs, and 4g protein.

Whole Wheat Buns with Oats

Adding rolled oats boosts the fiber to 7g per bun. The oats also give these buns great texture and chewiness. They have 130 calories each.

Whole Wheat Buns with Flaxseed

Flaxseeds provide an extra nutrition punch along with the whole wheat. These buns have 110 calories and 4g of fiber per serving.

Whole Wheat Honey Buns

For a touch of natural sweetness, add a drizzle of honey on top. Honey adds nutrients like antioxidants to these lighter 110 calorie buns.

Whole Wheat Onion Buns

Adding diced onions to the dough gives it lots of flavor. Each savory onion-studded bun has around 120 calories and 22g carbs.

Healthy Low-Carb Bun Alternatives

In addition to light whole wheat buns, you can also find lighter options made with nutrient-dense alternative flours:

Chickpea Flour Buns

Chickpea flour gives these buns a boost of plant-based protein. Each bun has about 100 calories and over 5g protein.

Almond Flour Buns

Almond flour makes these buns gluten-free and low carb, with just 3g net carbs. They get a dose of vitamin E too.

Coconut Flour Buns

Coconut flour is low carb, high fiber, and gluten-free. These buns have 90 calories and 5g fiber per serving.

Cashew Flour Buns

Buns made with cashew flour are nutrient-dense and contain healthy fats. Each bun has around 110 calories.

Protein Buns

For a high protein option, look for buns made with added soy or whey protein isolates. Some contain up to 15g protein per bun!

Portobello Mushroom Buns

Sliced portobello mushrooms can stand in for buns on burgers. They're low carb, low calorie, and contain antioxidants.

For each “bun” use:

• 1 large portobello cap
• About 30 calories
• 5g carbs
• 2g protein

Try grilling the mushrooms before building your burger for extra flavor.

Lettuce Wraps

Crispy lettuce leaves make another alternative to traditional buns:

• Butter lettuce - 2 leaves, 5 calories
• Romaine lettuce - 1 leaf, 5 calories
• Iceberg lettuce - 1 leaf, 10 calories

Just be sure your fillings are stable enough to stay contained. Avoid loose, juicy toppings.

Cucumbers

For a crunch, try large slices of cucumbers instead of buns. Each cucumber slice has around 5-10 calories.

You can also use halves of mini cucumbers. Just scoop out some of the seeds first.

Other Creative Low Carb Bun Ideas

If you want to think outside the bun, here are more ideas for ultra low-carb “buns”:

• Sliced bell peppers - red, yellow, or green
• Thick slices of tomato
• Zucchini slices - lightly grilled
• Eggplant slices - thinly sliced and grilled
• Sliced cremini or button mushrooms

The veggies provide extra nutrition and lots of flavor contrast to juicy burgers. The calories range from 5-20 per slice.

Should You Give Up Buns Entirely?

Going completely bun-less does save you calories, carbs, and fat. But whole wheat buns can still be part of a healthy diet in moderation.

If you don't have issues with gluten or carbs, enjoying a whole wheat bun 1-2 times per week is reasonable. Just balance it out with lighter meals.

You can also split or hollow out buns to cut the calories in half. Or opt for a lettuce wrap when you want to slash carbs and calories.

Making your own buns allows you to control the ingredients and nutrition stats. So get creative with homemade whole wheat and alternative flour recipes!

The Bottom Line

So how many calories are in a whole wheat hamburger bun?

• Most whole wheat buns have 100-130 calories
• They offer more nutrition but similar calories to white buns
• Lettuce wraps have just 5-10 calories
• Smaller, thinner, or hollowed-out buns cut calories
• Portobello mushrooms, lettuce, and other veggies make low-carb alternatives

You can enjoy burgers without derailing your diet by choosing lighter buns or creative substitutes. Balance out your meals and use portion control for your best healthy burger!

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.