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Low-Flour Psyllium Burger Bun Calories
High-fiber, low-flour burger bun
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Low-Flour Psyllium Burger Bun (75 g) has 165 calories. That works out to 220 calories per 100 g. It contains 12.4 g of carbs, 7.7 g of protein, 9.8 g of fat and 7.8 g of fiber. Its 14.3 µg of Selenium covers 26% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Low-Flour Psyllium Burger Bun Nutrition Facts
Selected: 1 piece (medium) · 75 g
165
KCAL / 75G
Carbs
12.4g
· 5% DV
Protein
7.7g
· 15% DV
Fat
9.8g
· 13% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 18% · Fat 53%
Low-Flour Psyllium Burger Bun nutrition facts table · 1 piece (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 1.84 g | 9% |
| Trans fat | 0 g | |
| Sodium | 308 mg | 13% |
| Total carbohydrate | 12.4 g | 5% |
| Fiber | 7.8 g | 28% |
| Protein | 7.7 g | 15% |
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 Low-Flour Psyllium Burger Bun?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 75 g | 165 kcal |
| 1 piece (half) | 38 g | 84 kcal |
| 1 piece (mini) | 40 g | 88 kcal |
| 1 piece (small) | 55 g | 121 kcal |
| 100 g | 100 g | 220 kcal |
| 1 piece (large) | 100 g | 220 kcal |
| 1 piece (jumbo) | 125 g | 275 kcal |
| 2 piece (double) | 150 g | 330 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Low-Flour Psyllium Burger Bun
What is in a Low-Flour Psyllium Burger Bun?
A Low-Flour Psyllium Burger Bun is a low-flour cauliflower-and-herb bun, typically made with egg and psyllium to help hold it together. Recipes vary, so the exact herbs and other ingredients depend on how it is prepared.
How do you make a Low-Flour Psyllium Burger Bun?
To make a Low-Flour Psyllium Burger Bun, combine prepared cauliflower with herbs, egg, psyllium, and the recipe’s other ingredients, then shape and bake. Squeeze excess water from the cauliflower first so the bun is less likely to turn soggy.
Why does a Low-Flour Psyllium Burger Bun fall apart?
A Low-Flour Psyllium Burger Bun can fall apart if the cauliflower is too wet or the mixture has not had time to bind. Drain and squeeze the cauliflower well, let the psyllium absorb moisture, and cool the bun before slicing.
Does a Low-Flour Psyllium Burger Bun taste strongly of cauliflower?
A Low-Flour Psyllium Burger Bun usually has a mild cauliflower flavor rather than tasting exactly like a standard wheat bun. Well-drained cauliflower and savory herbs keep that flavor balanced, while a strongly seasoned patty can make it less noticeable.
What does psyllium do in a Low-Flour Psyllium Burger Bun?
Psyllium absorbs liquid and helps a Low-Flour Psyllium Burger Bun hold its shape despite containing less flour. It also affects the bun’s texture, so adding more than the recipe calls for can make it dense or dry.
Can you toast a Low-Flour Psyllium Burger Bun?
Yes, you can toast a Low-Flour Psyllium Burger Bun. Slice it after it has cooled and toast it briefly; this firms the cut sides and helps the bun stand up to burger toppings without drying it out.
Can you freeze a Low-Flour Psyllium Burger Bun?
Yes, a Low-Flour Psyllium Burger Bun freezes well once fully cooled. Freeze the halves with parchment between them in a sealed bag, then thaw and warm them in a skillet or toaster before serving.
How do you keep a Low-Flour Psyllium Burger Bun from getting soggy?
Keep a Low-Flour Psyllium Burger Bun from getting soggy by draining the cauliflower thoroughly and avoiding excess wet sauce. Toasting the cut sides and adding juicy toppings just before eating also helps the bun keep its structure.
Does a Low-Flour Psyllium Burger Bun need yeast to rise?
No, a Low-Flour Psyllium Burger Bun does not need yeast to rise. Psyllium helps bind the mixture, while eggs and the recipe’s leavening agent, if used, provide structure without the proofing time required for yeast bread.
Is a Low-Flour Psyllium Burger Bun a good choice for people with diabetes?
A Low-Flour Psyllium Burger Bun has a lower glycemic index than many conventional buns, but that alone does not predict an individual’s blood-glucose response. The patty, sauces, sides, and portion also matter; people managing diabetes can assess it with their clinician or dietitian.
Low-Flour Psyllium Burger Bun Vitamins & Minerals
Vitamins
Biotin
5.4µg · 18% DV
B2
0.21mg · 16% DV
Vitamin E
2.33mg · 16% DV
B12
0.29µg · 12% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
143mg · 20% DV
Manganese
0.47mg · 20% DV
Copper
0.18mg · 20% DV
Sodium
308mg · 13% DV
Potassium ⭐
154mg · 5% DV
Low-Flour Psyllium Burger Bun Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-Flour Psyllium Burger Bun
To burn the 165 calories in 1 piece (medium) (75 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 Low-Flour Psyllium Burger Bun?
Az Unlu Karnıbaharlı Otlu Hamburger Ekmeği is a low-flour cauliflower-and-herb burger bun, rather than the psyllium bun suggested by the English listing. Cauliflower brings moisture to the crumb, while the herbs add a savoury note. Use it as you would other burger buns: fill it with a patty, cheese and salad, or serve it alongside grilled vegetables for a lighter meal.
It is notably high in fibre, with 10.4 g per 100 g, and has less carbohydrate than many standard buns. Its substantial texture works well with juicy fillings; for a lighter plate, pair it with salad and choose a lean patty or grilled vegetables.
How Nutritious Is Low-Flour Psyllium Burger 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
High
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 Low-Flour Psyllium Burger 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 Low-Flour Psyllium Burger Bun Contain Allergens?
Contains these allergens:
Which Diets Is Low-Flour Psyllium Burger Bun Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Low-Flour Psyllium Burger Bun Fat Profile
SATURATED
1.84g
MONOUNSATURATED
5.1g
POLYUNSATURATED
2.14g
Omega 6:3 ratio 22.1:1
Above the ideal 4:1 (22.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.