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Classic hamburger bun topped with sesame seeds, usually made from white flour.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Plain sesame hamburger bun (60 g) has 162 calories. That works out to 270 calories per 100 g. It contains 28.8 g of carbs, 5.1 g of protein, 2.7 g of fat and 1.5 g of fiber. Its 7.8 µg of Selenium covers 14% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Selected: 1 piece (medium) · 60 g
162
KCAL / 60G
Carbs
28.8g
· 10% DV
Protein
5.1g
· 10% DV
Fat
2.7g
· 3% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 13% · Fat 15%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 240 mg | 10% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 1.5 g | 5% |
| Protein | 5.1 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 162 kcal |
| 1 piece (small) | 40 g | 108 kcal |
| 1 piece (thin) | 45 g | 122 kcal |
| 1 piece (mini) | 50 g | 135 kcal |
| 1 piece (thick) | 70 g | 189 kcal |
| 1 piece (large) | 80 g | 216 kcal |
| 100 g | 100 g | 270 kcal |
| 1 piece (jumbo) | 100 g | 270 kcal |
| 2 piece (double) | 120 g | 324 kcal |
Calculated from 270 calories per 100 g.
Yes. Mix flour, yeast, warm water or milk, oil, and salt into a dough, let it rise, then shape it into buns. Brush the tops with egg wash, add sesame seeds, and bake until done.
The seeds fall off when they have not adhered well to the dough. For homemade plain sesame hamburger buns, brush the tops with egg wash or milk and gently press the seeds on before baking.
Yes, lightly toasting the cut sides helps them hold their shape and slows down sauce soaking into the bread. Use a skillet or toaster and remove the bun once the cut surfaces are just golden.
Toast the cut sides and put a barrier between the bread and wet fillings, such as a slice of cheese or a leaf of lettuce. Add watery sauces and toppings just before serving rather than letting the assembled burger sit.
Keep plain sesame hamburger buns in an airtight bag or container at room temperature, and let them cool completely before closing it. Trapped warmth creates moisture, which can make the buns damp or encourage mold.
Yes. Freeze fully cooled buns in an airtight freezer bag; separating them first makes it easier to take out only what you need. Thaw them before serving or warm them straight from frozen.
Thaw them in their closed bag at room temperature so moisture stays around the bread rather than condensing on its surface. For a fresher texture, split the buns and briefly toast the cut sides after thawing.
Plain sesame hamburger buns are usually soft, lightly flavored buns topped with sesame seeds, while brioche buns are enriched with more butter and eggs and tend to taste richer. Brioche may also have a shinier, deeper-colored crust.
You can use leftover plain sesame hamburger buns for breakfast sandwiches, mini pizzas, or bread pudding. For a savory option, split and toast them, then top with cheese and vegetables or use them as a base for an open sandwich.
Yes. Plain sesame hamburger buns can work for sliders if you cut them into smaller portions and match the filling to their size. For neat servings, slice the bun horizontally first, add the fillings, then divide it into individual pieces.
Vitamins
B1
0.13mg · 11% DV
B3
1.32mg · 8% DV
B2
0.08mg · 6% DV
Folate
21µg · 5% DV
Minerals
Selenium
7.8µg · 14% DV
Sodium
240mg · 10% DV
Manganese
0.18mg · 8% DV
Phosphorus
54mg · 8% DV
Potassium ⭐
57mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 162 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.
A Plain sesame hamburger bun is a soft, round bread roll, usually made with white flour and finished with sesame seeds on top. The hamburger bun took shape in the United States alongside the burger and is now familiar in cafés, takeaway meals and home kitchens around the world.
Its tender crumb and mildly sweet flavour suit beef, chicken or plant-based patties, as well as cheese and crisp salad. Split and lightly toasted, it holds fillings better and adds a little crunch from the seeds. Nutritionally, it is mainly a source of carbohydrates, with more modest amounts of protein and fibre. For a lighter meal, use a well-filled bun with lean grilled ingredients and plenty of vegetables.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.48g
MONOUNSATURATED
0.78g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 33:1
Above the ideal 4:1 (33:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.