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Assyrian bun Calories
Traditional mildly sweet spiced bun
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Assyrian bun (90 g) has 324 calories. That works out to 360 calories per 100 g. It contains 46.8 g of carbs, 8.6 g of protein, 11.3 g of fat and 2.2 g of fiber. Its 19.8 µg of Selenium covers 36% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Assyrian bun Nutrition Facts
Selected: 1 piece (medium) · 90 g
324
KCAL / 90G
Carbs
46.8g
· 17% DV
Protein
8.6g
· 17% DV
Fat
11.3g
· 14% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 11% · Fat 31%
Assyrian bun nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 324 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0.07 g | |
| Sodium | 306 mg | 13% |
| Total carbohydrate | 46.8 g | 17% |
| Fiber | 2.2 g | 8% |
| Protein | 8.6 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Assyrian bun?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 324 kcal |
| 0.25 piece (quarter) | 22.5 g | 81 kcal |
| 1 slice (thin) | 30 g | 108 kcal |
| 1 piece (small) | 45 g | 162 kcal |
| ½ piece (half) | 45 g | 162 kcal |
| 1 slice (thick) | 50 g | 180 kcal |
| 100 g | 100 g | 360 kcal |
| 1 piece (large) | 140 g | 504 kcal |
| 1 serving (double) | 180 g | 648 kcal |
Calculated from 360 calories per 100 g.
Frequently Asked Questions About Assyrian bun
What is an Assyrian bun?
An Assyrian bun is a traditional, mildly sweet, spiced baked bun associated with Assyrian cuisine. Recipes vary between families and communities, but its aromatic dough sets it apart from a plain bread roll.
What does an Assyrian bun taste like?
An Assyrian bun tastes gently sweet and fragrant, with warmth from its spices rather than the intense sweetness of a dessert. The exact flavor changes with the recipe and the spices used.
What spices are used in an Assyrian bun?
Mahlab and anise are common in many Assyrian bun recipes, giving the dough its distinctive aroma. Some versions also use sesame or other seeds, so the flavor is not identical in every bakery or household.
How is an Assyrian bun different from an ordinary bread roll?
An Assyrian bun is typically mildly sweet and spiced, while an ordinary bread roll is usually neutral in flavor. Its enriched dough and aromatic seasoning make it suitable as a snack or breakfast bake as well as a bread.
When do people traditionally eat an Assyrian bun?
Assyrian buns may be made for Easter and other family or community celebrations. They are not limited to one occasion, and households may also bake or serve them at other times of the year.
Can you eat an Assyrian bun with savory foods?
Yes, an Assyrian bun can be eaten with savory foods. Its mild sweetness and spices pair well with cheese or a simple breakfast spread, though it is also commonly enjoyed on its own with tea.
Why is mahlab used in an Assyrian bun?
Mahlab gives an Assyrian bun a distinctive, gently fruity and almond-like aroma. It is a traditional flavoring in some recipes, but the precise seasoning varies and not every version needs to include it.
How do you keep an Assyrian bun soft?
Let an Assyrian bun cool, then store it in an airtight container away from heat and moisture. Leaving it uncovered encourages it to dry out; gently warming a slice can make it more pleasant to eat.
Can an Assyrian bun be frozen?
Yes, an Assyrian bun can be frozen once it has cooled completely. Wrap it well to protect it from freezer air, then thaw it at room temperature and warm it briefly before serving.
Why might an Assyrian bun turn out dense?
An Assyrian bun can turn out dense if its dough has not risen enough or if too much flour is worked into it. Give the dough time to rise and keep it soft rather than stiff when shaping.
Assyrian bun Vitamins & Minerals
Vitamins
B1
0.29mg · 24% DV
Biotin
6.3µg · 21% DV
B3
2.79mg · 17% DV
B2
0.22mg · 17% DV
Minerals
Selenium
20µg · 36% DV
Manganese
0.43mg · 19% DV
Iron
2.88mg · 16% DV
Phosphorus
97mg · 14% DV
Sodium
306mg · 13% DV
Potassium ⭐
119mg · 4% DV
Assyrian bun Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Assyrian bun
To burn the 324 calories in 1 piece (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Assyrian bun?
The Assyrian bun is a mildly sweet, aromatic bake associated with Assyrian communities in southeastern Turkey, particularly around Mardin. Made from enriched dough, it has a soft crumb and a browned crust; recipes often use mahleb and other fragrant spices for its distinctive aroma.
In its home region, it is served with tea, at breakfast or on festive occasions. Elsewhere, it also pairs well with coffee as a snack. At 360 kcal per 100 g, it is an energy-dense bake, with most of its carbohydrate coming from the flour and sweetened dough. A modest piece alongside an unsweetened drink makes a satisfying serving.
How Nutritious Is Assyrian bun?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Assyrian bun Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Assyrian bun Contain Allergens?
Contains these allergens:
Which Diets Is Assyrian bun Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Assyrian bun Fat Profile
SATURATED
3.06g
MONOUNSATURATED
3.69g
POLYUNSATURATED
2.07g
Omega 6:3 ratio 37.8:1
Above the ideal 4:1 (37.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.