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Avocado Bun Calories
Hamburger bun enriched with avocado, provides fiber and healthy fats.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Avocado Bun (70 g) has 172 calories. That works out to 245 calories per 100 g. It contains 27 g of carbs, 5 g of protein, 4.8 g of fat and 3 g of fiber. Its 0.1 mg of B1 covers 11% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Avocado Bun Nutrition Facts
Selected: 1 piece (medium) · 70 g
172
KCAL / 70G
Carbs
27g
· 10% DV
Protein
5g
· 10% DV
Fat
4.8g
· 6% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 12% · Fat 25%
Avocado Bun nutrition facts table · 1 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.91 g | 5% |
| Trans fat | 0 g | |
| Sodium | 238 mg | 10% |
| Total carbohydrate | 27 g | 10% |
| Fiber | 3 g | 11% |
| Protein | 5 g | 10% |
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 Avocado Bun?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 172 kcal |
| 1 slice (thin) | 35 g | 86 kcal |
| 1 piece (small) | 50 g | 123 kcal |
| 1 slice (thick) | 50 g | 123 kcal |
| 1 serving (medium) | 70 g | 172 kcal |
| 100 g | 100 g | 245 kcal |
| 1 piece (large) | 100 g | 245 kcal |
| 1 serving (large) | 100 g | 245 kcal |
| 2 piece (double) | 140 g | 343 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Avocado Bun
What is an Avocado Bun?
An Avocado Bun is a hamburger bun made with avocado incorporated into the dough. The avocado adds moisture and a soft texture, making the bun a flavorful alternative to a standard burger roll.
How do you make an Avocado Bun at home?
To make an Avocado Bun, mash ripe avocado and mix it into a yeast dough with flour, water, and salt. Knead the dough, let it rise, shape it into rolls, and bake until lightly browned and cooked through.
Does an Avocado Bun taste strongly of avocado?
Usually, an Avocado Bun has a mild avocado flavor rather than tasting like a portion of fresh avocado. Baking softens the aroma, and the finished taste varies with the recipe and how much avocado is used.
Why is my Avocado Bun not very green?
An Avocado Bun may lose much of its green color during baking. The shade also depends on the ripeness and amount of avocado in the dough, so a pale interior does not necessarily mean the bun contains no avocado.
Can avocado replace butter or oil in an Avocado Bun recipe?
Yes, mashed avocado can replace some of the butter or oil in an Avocado Bun recipe, because it contributes moisture and fat. It may change the dough’s texture, so replacing all the fat can make the result denser or less tender.
How do I stop an Avocado Bun from turning out dense?
For a lighter Avocado Bun, use ripe avocado that is mashed smoothly, measure the flour carefully, and let the dough rise until puffy. Adding excess flour to sticky dough can make the baked bun heavy.
What toppings go well with an Avocado Bun?
An Avocado Bun pairs well with grilled vegetables, a beef or veggie patty, tomato, and sharp cheese. Its mild flavor works with both classic burger toppings and spicy sauces, though very wet fillings can soften the bun.
Can you toast an Avocado Bun?
Yes, you can toast an Avocado Bun. Split it and toast the cut sides briefly on a pan or grill; this adds a little crispness and helps the bun stand up to juicy burger fillings.
How should I store an Avocado Bun?
Store an Avocado Bun only after it has cooled completely, in an airtight container at room temperature. Keep it away from heat and moisture, and discard it if you notice mold or an unusual smell.
Can you freeze an Avocado Bun?
Yes, an Avocado Bun freezes well when wrapped after cooling. Freeze the buns separately so you can take out only what you need, then thaw and warm them briefly before serving.
Avocado Bun Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.47mg · 9% DV
Vitamin K
9.1µg · 8% DV
B5
0.35mg · 7% DV
Minerals
Selenium
5.74µg · 10% DV
Sodium
238mg · 10% DV
Copper
0.09mg · 10% DV
Manganese
0.19mg · 8% DV
Potassium ⭐
119mg · 4% DV
Avocado Bun Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Avocado Bun
To burn the 172 calories in 1 piece (medium) (70 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 Avocado Bun?
Avocado bun is a soft bread roll for burgers and sandwiches, made with avocado added to the dough. It is a contemporary variation on the familiar hamburger bun rather than a bread with one established regional origin; recipes may use mashed avocado or avocado oil.
Its tender, slightly moist crumb and mild flavor work well with beef, chicken, or grilled vegetables. Serve it as a burger bun, or use it for a breakfast sandwich with egg and greens. Compared with a plain bun, avocado bun contributes some fiber and fat, including unsaturated fat from the avocado. For a lighter meal, pair it with plenty of vegetables and go easy on rich sauces.
How Nutritious Is Avocado Bun?
Nutrient density
Medium
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
Medium
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 Avocado 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 Avocado Bun Contain Allergens?
Contains these allergens:
Which Diets Is Avocado Bun Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Avocado Bun Fat Profile
SATURATED
0.91g
MONOUNSATURATED
2.24g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.