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Keto bun Calories
Low-carb, high-fat bun, typically made with almond flour, eggs, and cheese.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Keto bun (60 g) has 192 calories. That works out to 320 calories per 100 g. It contains 3.6 g of carbs, 7.8 g of protein, 16.2 g of fat and 3 g of fiber. Its 2.7 mg of Vitamin E covers 18% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Keto bun Nutrition Facts
Selected: 1 piece (medium) · 60 g
192
KCAL / 60G
Carbs
3.6g
· 1% DV
Protein
7.8g
· 16% DV
Fat
16.2g
· 21% 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 8% · Protein 16% · Fat 76%
Keto bun nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 16.2 g | 21% |
| Saturated fat | 4.2 g | 21% |
| Trans fat | 0 g | |
| Sodium | 228 mg | 10% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 3 g | 11% |
| Protein | 7.8 g | 16% |
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 Keto bun?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 192 kcal |
| 1 slice (thin) | 25 g | 80 kcal |
| 1 piece (small) | 40 g | 128 kcal |
| 1 slice (thick) | 40 g | 128 kcal |
| 1 piece (large) | 90 g | 288 kcal |
| 100 g | 100 g | 320 kcal |
| 2 piece (double) | 120 g | 384 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Keto bun
What is a keto bun made of?
A keto bun is commonly made with almond flour, eggs, and cheese rather than wheat flour. Recipes may also use baking powder or a binder such as psyllium, so the texture and flavor can vary from one bun to another.
How do you make keto buns at home?
Keto buns are made by combining the recipe’s dry ingredients with eggs and cheese, shaping the mixture, and baking it until cooked through. Let the buns cool before cutting; their crumb is delicate while hot and firms up as they rest.
Why do keto buns fall apart?
Keto buns can fall apart because almond flour lacks gluten, which normally gives bread dough stretch and structure. Using the recipe’s binder and allowing the buns to cool completely before slicing helps them hold together.
Why do keto buns taste eggy?
Keto buns can taste eggy because eggs provide much of their structure and flavor. A recipe with more cheese or well-balanced seasonings may taste less egg-forward; avoid overbaking, which can make the egg flavor more noticeable.
Can you replace almond flour with coconut flour in keto buns?
Not in equal amounts: coconut flour absorbs much more liquid than almond flour. Replacing it directly can leave keto buns dry or crumbly, so use a recipe specifically developed for coconut flour or adjust the liquid and eggs accordingly.
Do keto buns need to be refrigerated?
Yes, refrigerate keto buns in a sealed container because many recipes contain eggs and cheese. They keep their quality better when chilled than when left at room temperature; warm one briefly before serving if you prefer a softer crumb.
Can you freeze keto buns?
Yes, keto buns freeze well. Cool them completely, wrap them individually, and store them in a freezer-safe container; thaw a bun before reheating it in an oven or toaster for a better texture.
Can you use keto buns for burgers?
Yes, keto buns can hold burgers, but they are often more fragile than wheat buns. Let them cool fully and toast the cut sides lightly before filling; this helps reduce crumbling and keeps the bun from becoming soggy.
Do keto buns rise like regular bread rolls?
No, keto buns usually do not rise like wheat rolls. Almond flour has no gluten network to trap gas in the same way, so baking powder may add some lift, but the finished bun is generally denser.
Are keto buns suitable for people with diabetes?
Keto buns may fit some people’s meal plans, but their lower carbohydrate content does not guarantee a predictable blood-sugar response. Ingredients and portion size matter, so people using insulin or glucose-lowering medication should discuss dietary changes with their healthcare professional.
Keto bun Vitamins & Minerals
Vitamins
Vitamin E
2.7mg · 18% DV
Biotin
4.2µg · 14% DV
B12
0.3µg · 13% DV
B2
0.13mg · 10% DV
Minerals
Phosphorus
108mg · 15% DV
Copper
0.12mg · 13% DV
Manganese
0.3mg · 13% DV
Calcium
108mg · 11% DV
Sodium
228mg · 10% DV
Potassium ⭐
108mg · 3% DV
Keto bun Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Keto bun
To burn the 192 calories in 1 piece (medium) (60 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 Keto bun?
A keto bun is a low-carbohydrate bread roll, commonly made with almond flour, eggs and cheese rather than wheat flour. Depending on the recipe, it may be soft and slightly dense, with a mild, savoury flavour. It is used in keto-style home cooking as a sandwich roll or alongside a meal.
Serve it with eggs at breakfast, use it for a filled lunch roll, or have it with soup. Its nutritional profile is high in fat and provides some protein and fibre; it contains 6 g of carbohydrate per 100 g. For a fresher, lighter combination, add crunchy salad vegetables and choose a simple filling rather than a rich spread.
How Nutritious Is Keto bun?
Nutrient density
High
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 Keto bun Processed?
NOVA 2
Minimally 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 Keto bun Contain Allergens?
Contains these allergens:
Which Diets Is Keto bun Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Keto bun Fat Profile
SATURATED
4.2g
MONOUNSATURATED
7.2g
POLYUNSATURATED
1.8g
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.