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A small, softly rounded oblong bread bun with a gently domed, lightly golden-brown top and a pale, fine-textured crust.

Sandwich bun Calories

Soft white bread roll commonly used for sandwiches

CALORIES · 100 G

279kcal

GI

75high

POTASSIUM · 100 G

118mg

FIBER · 100 G

2.7g

Quick answer

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.

Sandwich bun Nutrition Facts

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%

Sandwich bun nutrition facts table · 1 piece (medium) (70 g)

NutrientAmount% DV
Calories195 kcal
Total fat2.9 g4%
Saturated fat0.63 g3%
Trans fat0.02 g
Sodium344 mg15%
Total carbohydrate36.5 g13%
Fiber1.9 g7%
Protein6.2 g12%

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 Sandwich bun?

ServingAmountCalories
1 piece (medium)70 g195 kcal
1 ounce (small)28 g78 kcal
½ piece (half)35 g98 kcal
1 piece (small)45 g126 kcal
1 serving (medium)70 g195 kcal
1 piece (large)90 g251 kcal
100 g100 g279 kcal
1 piece (jumbo)110 g307 kcal
2 piece (double)140 g391 kcal

Calculated from 279 calories per 100 g.

Frequently Asked Questions About Sandwich bun

What is a sandwich bun?

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.

What is the difference between a sandwich bun and a hamburger bun?

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.

What are the best fillings for a sandwich bun?

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.

How do you make sandwich buns at home?

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.

Why are my sandwich buns dense?

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.

Should you toast a sandwich bun?

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.

How should you store sandwich buns to keep them soft?

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.

Can you freeze sandwich buns?

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.

How do you stop a sandwich bun from getting soggy?

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.

What is the best way to cut a sandwich bun without squashing it?

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.

Sandwich bun Vitamins & Minerals

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

Sandwich bun Glycemic Index

GLYCEMIC INDEX

75
High
0 Low5570100

GLYCEMIC LOAD

27.3
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sandwich bun

To burn the 195 calories in 1 piece (medium) (70 g):

🚶

48min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

27min

Cycling

🏊

23min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Sandwich bun?

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.

How Nutritious Is Sandwich bun?

Nutrient density

Low

22/ 100

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

39/ 100

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 Sandwich 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 Sandwich bun Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Sandwich bun Good For?

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

Sandwich bun Fat Profile

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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124 kcal

🥖

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410 kcal

🥯

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340 kcal

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450 kcal

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Rice Pilaf

150 kcal

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Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.