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Soft white bread roll commonly used for sandwiches
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Sandwich bun (70 g) has 195 calories. That works out to 279 calories per 100 g. It contains 36.5 g of carbs, 6.2 g of protein, 2.9 g of fat and 1.9 g of fiber. Its 15.4 µg of Selenium covers 28% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Selected: 1 piece (medium) · 70 g
195
KCAL / 70G
Carbs
36.5g
· 13% DV
Protein
6.2g
· 12% DV
Fat
2.9g
· 4% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 13% · Fat 13%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 195 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 344 mg | 15% |
| Total carbohydrate | 36.5 g | 13% |
| Fiber | 1.9 g | 7% |
| Protein | 6.2 g | 12% |
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) | 70 g | 195 kcal |
| 1 ounce (small) | 28 g | 78 kcal |
| ½ piece (half) | 35 g | 98 kcal |
| 1 piece (small) | 45 g | 126 kcal |
| 1 serving (medium) | 70 g | 195 kcal |
| 1 piece (large) | 90 g | 251 kcal |
| 100 g | 100 g | 279 kcal |
| 1 piece (jumbo) | 110 g | 307 kcal |
| 2 piece (double) | 140 g | 391 kcal |
Calculated from 279 calories per 100 g.
A sandwich bun is a soft, usually white bread roll made to be split and filled. Its tender crumb makes it easier to bite through with fillings than a crusty roll.
A sandwich bun is a general-purpose soft roll, while a hamburger bun is typically round and shaped to hold a burger patty and toppings. They can often substitute for one another, though sandwich buns vary more in shape and size.
Cheese, sliced vegetables, egg, chicken, and deli meats all work well in a sandwich bun. To keep the soft bread from getting soggy, drain wet ingredients and add them shortly before serving.
Homemade sandwich buns are made from a soft yeast dough, shaped into individual rolls and baked until lightly browned. Let the dough rise before shaping, then allow the shaped buns to rise again so the crumb stays tender.
Sandwich buns can turn dense if the yeast is inactive, the dough is under-risen, or too much flour is worked in. Add flour gradually and give the dough enough time to expand before baking.
You can toast a sandwich bun when you want a warmer, slightly crisp surface or need a sturdier base for moist fillings. Toast the cut sides briefly so the inside remains soft rather than drying out the whole roll.
Store sandwich buns in a sealed bag or airtight container at room temperature once they have cooled. Avoid refrigerating them for routine storage, as the cold can make bread stale faster.
Yes, sandwich buns freeze well. Cool them fully, wrap them airtight, and freeze them whole or split; thaw at room temperature or warm them briefly before filling.
Keep a sandwich bun from getting soggy by patting wet ingredients dry, draining sauces, and placing lettuce or cheese between the bread and wetter fillings. Assemble it close to serving time.
Use a small serrated knife and gently saw through the sandwich bun rather than pressing down with a straight-edged knife. Leave a narrow hinge along one side if you want the fillings to stay contained.
Vitamins
B1
0.32mg · 27% DV
Folate
84µg · 21% DV
B3
2.66mg · 17% DV
B2
0.19mg · 15% DV
Minerals
Selenium
15µg · 27% DV
Sodium
344mg · 15% DV
Iron
2.52mg · 14% DV
Manganese
0.32mg · 14% DV
Potassium ⭐
83mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 195 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.
A Sandwich bun here is a soft, airy Turkish roll made in the style of açma, a familiar yeasted bread. It is usually made with white flour and has a tender, slightly rich crumb rather than a crusty exterior, making it easy to split and fill.
In Turkey, it can appear at breakfast or alongside tea, filled with cheese, tomato, olives or greens; it also works for an everyday packed lunch. Elsewhere, use it as you would other soft sandwich rolls. It is mainly a source of carbohydrates, with 2.7 g of fibre per 100 g. For a lighter, more substantial filling, add plenty of vegetables and choose a modest amount of cheese or another protein.
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
✓ 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
SATURATED
0.63g
MONOUNSATURATED
0.66g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 40.5:1
Above the ideal 4:1 (40.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.