Calories in Bun: Nutritional facts (Carbs, Fiber, Protein, Fat) for Bun Types

100 grams of standard enriched white hamburger bun contain 278 calories. 100 grams of sesame seed hamburger bun contain 277 calories. 100 grams of Shake Shack (potato) bun contain 273 calories. 100 grams of standard hot dog bun contain 279 calories. 100 grams of Nathan's Famous hot dog bun contain 245 calories. 100 grams of whole wheat hamburger bun contain 270 calories. 100 grams of brioche bun contain 304 calories.

One kilogram (1000g) of standard enriched white hamburger bun contains 2780 calories. One kilogram of sesame seed hamburger bun contains 2770 calories. One kilogram of Shake Shack (potato) bun contains 2730 calories. One kilogram of standard hot dog bun contains 2790 calories. One kilogram of Nathan's Famous hot dog bun contains 2450 calories. One kilogram of whole wheat hamburger bun contains 2700 calories. One kilogram of brioche bun contains 3040 calories.

One white hamburger bun (46g) contains 128 calories. One sesame seed hamburger bun (52g) contains 144 calories. One Shake Shack bun (55g) contains 150 calories. One standard hot dog bun (52g) contains 145 calories. One Nathan's Famous hot dog bun (53g) contains 130 calories. One whole wheat hamburger bun (56g) contains 151 calories. One brioche bun (79g) contains 240 calories. One slider bun (30g) contains 90 calories.

Certain types of buns can offer some nutritional benefits, particularly when enriched or made with whole grains. The potential health benefits of buns include:

• Source of Energy: Buns are primarily composed of carbohydrates, which are the body's main source of energy, fueling daily activities and brain function. (Slavin J, Carlson J. 2014. Carbohydrates)
• Provide Fiber (Whole Wheat Varieties): Whole wheat buns are a good source of dietary fiber, which is essential for digestive health, promoting regular bowel movements, helping control blood sugar levels, and contributing to satiety. Increased whole grain intake is linked to reduced risk of several chronic diseases. (Anderson JW, et al. 2009. Dietary fiber: the forgotten nutrient)
• Fortified with B Vitamins (Enriched Varieties): Enriched white buns are fortified with B vitamins such as thiamin, riboflavin, niacin, and folic acid. These vitamins play crucial roles in energy metabolism, nerve function, and the formation of red blood cells. Folic acid fortification helps prevent neural tube defects during pregnancy. (U.S. Food & Drug Administration. Fortification Policy)
• Source of Iron (Enriched Varieties): Enriched buns are also fortified with iron, an essential mineral necessary for oxygen transport in the blood and preventing iron-deficiency anemia. (National Institutes of Health, Office of Dietary Supplements. Iron Fact Sheet for Health Professionals)
• Contribute Selenium: Both enriched white and whole wheat buns often contain selenium, a trace mineral important for thyroid function, DNA production, and protecting the body from oxidative damage. (Rayman MP. 2012. Selenium and human health)

Consuming refined white buns regularly or in large quantities can have potential downsides. The side effects include:

• Low in Fiber (White Varieties): Standard white buns made from refined flour have most of the natural fiber removed during processing. Diets low in fiber can contribute to constipation, poor blood sugar control, and may not promote satiety effectively, potentially leading to overeating. (Marlett JA, McBurney MI, Slavin JL. 2002. Position of the American Dietetic Association: health implications of dietary fiber)
• Can Spike Blood Sugar (White Varieties): Refined carbohydrates in white buns are digested quickly, which can lead to rapid spikes in blood glucose and insulin levels. Over time, frequent blood sugar spikes can increase the risk of type 2 diabetes and other metabolic issues. (Brand-Miller JC, McMillan-Price J, et al. 2009. Glycemic index, glycemic load, and chronic disease risk—a meta-analysis of observational studies)
• Sodium Content: Many commercially produced buns contain significant amounts of sodium, contributing to overall daily intake. High sodium consumption is linked to increased blood pressure and cardiovascular risk. (Appel LJ, et al. 2011. Dietary approaches to prevent and treat hypertension: a scientific statement from the American Heart Association)
• Contain Added Sugars: Some buns, particularly sweeter varieties like potato or brioche buns, contain added sugars, contributing empty calories and potentially impacting metabolic health if consumed excessively. (World Health Organization. 2015. Guideline: Sugars intake for adults and children)
• Calorie Density (Especially Larger/Enriched Types): Larger buns or enriched types like brioche can be quite calorie-dense. Regularly consuming these without accounting for their calories can contribute to weight gain.

No, buns, particularly those made from refined white flour, are generally not considered "good for you" as a primary health food, but they can fit into a balanced diet. Whole wheat buns offer more nutritional value due to their higher fiber content, which benefits digestion and blood sugar control. Enriched white buns provide essential B vitamins and iron through fortification, which can be important sources of these nutrients. However, white buns lack fiber and can cause rapid blood sugar spikes (Ludwig DS, et al. 2018. Dietary carbohydrates: role of quality and quantity in chronic disease). Both types contribute sodium and sometimes added sugars. Choosing whole wheat options when possible and practicing portion control makes buns a more acceptable part of meals, primarily serving as an energy source and a vehicle for other nutrient-dense foods like lean proteins and vegetables.

No, buns themselves are not inherently fattening, but they can contribute to weight gain if consumed in excess or as part of high-calorie meals. Weight gain is caused by a consistent calorie surplus or consuming more calories than the body burns. Large or enriched types of buns like brioche (which contain added fat and sugar), can be calorie-dense (ranging from 90 calories for a small slider bun to 240 calories for a large brioche bun). Regularly adding high-calorie buns to meals without adjusting overall intake can lead to a calorie surplus. Research indicates that diets high in refined carbohydrates, like white buns, may be associated with weight gain compared to diets rich in whole grains and fiber, which promote satiety (Ye EQ, et al. 2012. Greater whole-grain intake is associated with lower risk of type 2 diabetes, cardiovascular disease, and weight gain).

Bun calorie content varies significantly based on ingredients, density, and size. Brioche buns typically have the highest calorie count (around 240 calories for a 79g bun) due to the addition of calorie-dense butter and eggs. Potato buns also tend to be higher in calories (150-180 calories for a 55-60g bun) compared to standard white buns, often due to slightly larger size and sometimes added sugar or fat. Standard white hamburger buns, sesame seed buns, and hot dog buns fall into a moderate range (128-145 calories for a 46-53g bun). Whole wheat buns, despite containing more nutrients and fiber, often have a similar calorie count to white buns when size is comparable (around 151 calories for a 56g bun). Slider buns have the lowest calorie count (around 90 calories for a 30g bun) simply because they are much smaller in size.

The origin of bread buns is intrinsically linked to the history of bread itself, dating back thousands of years. Early forms of bread were likely flatbreads, but leavening techniques developed over time, leading to softer, risen breads. Small, individual-sized portions of bread, precursors to modern buns, existed in various ancient cultures for convenience. The specific development of soft, round buns suitable for sandwiches, however, is more recent. The modern Hamburger bun, arguably the most iconic bun dish, has a somewhat debated origin tied to the invention of the hamburger itself in the late 19th or early 20th century in the United States. While ground meat patties existed earlier (like Hamburg steak), placing one between two slices of bread or, eventually, a purpose-made soft, round bun, is credited to various American inventors or vendors around the turn of the century, possibly at state fairs or lunch counters. Fletcher Davis of Texas, Louis Lassen of Connecticut, and the Menches brothers of Ohio are among those cited.