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Sweet Potato Bun Calories
Soft sandwich bun with sweet potato
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sweet Potato Bun (70 g) has 182 calories. That works out to 260 calories per 100 g. It contains 33.6 g of carbs, 4.9 g of protein, 2.4 g of fat and 2.1 g of fiber. Its 0.1 mg of B1 covers 11% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Sweet Potato Bun Nutrition Facts
Selected: 1 piece (medium) · 70 g
182
KCAL / 70G
Carbs
33.6g
· 12% DV
Protein
4.9g
· 10% DV
Fat
2.4g
· 3% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 11% · Fat 12%
Sweet Potato Bun nutrition facts table · 1 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 182 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.49 g | 2% |
| Trans fat | 0 g | |
| Sodium | 259 mg | 11% |
| Total carbohydrate | 33.6 g | 12% |
| Fiber | 2.1 g | 8% |
| Protein | 4.9 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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How Many Calories in 1 Medium Sweet Potato Bun?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 182 kcal |
| 1 slice (thin) | 35 g | 91 kcal |
| 1 piece (small) | 50 g | 130 kcal |
| 1 slice (thick) | 50 g | 130 kcal |
| 1 serving (medium) | 70 g | 182 kcal |
| 100 g | 100 g | 260 kcal |
| 1 piece (large) | 100 g | 260 kcal |
| 1 serving (large) | 100 g | 260 kcal |
| 2 piece (double) | 140 g | 364 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Sweet Potato Bun
What is a Sweet Potato Bun?
A Sweet Potato Bun is a soft bread roll made with sweet potato in the dough, often as a puree. It is a processed baked food; recipes vary, and some include additional ingredients such as sugar, milk, or oil.
How do you make a Sweet Potato Bun?
A Sweet Potato Bun is usually made by mixing cooked, mashed sweet potato into a yeast dough with flour and liquid. The dough is shaped into rolls, allowed to rise, and baked; wet puree can make the crumb dense.
What does a Sweet Potato Bun taste like?
A Sweet Potato Bun usually tastes mildly sweet and has a soft, tender crumb. The sweet potato flavor can be subtle or more noticeable depending on the recipe, so it does not necessarily taste like a sweet pastry.
Can you use a Sweet Potato Bun for burgers?
Yes, a Sweet Potato Bun works well for burgers. Its soft texture and mild sweetness pair with savory fillings, but a very juicy burger can make it soggy; toasting the cut sides helps them hold up.
How is a Sweet Potato Bun different from a regular burger bun?
A Sweet Potato Bun often has a softer crumb and a faintly sweet flavor from the sweet potato in its dough. A regular burger bun is typically more neutral in taste, though texture and sweetness vary by recipe and brand.
Why is my Sweet Potato Bun dense or gummy?
A Sweet Potato Bun can turn dense or gummy if the dough contains too much moisture or the center is underbaked. For homemade buns, cool and drain the cooked sweet potato before mixing it into the dough, and bake until the center is set.
How should you store a Sweet Potato Bun?
Store a Sweet Potato Bun in a sealed bag or airtight container at room temperature and keep it away from damp conditions. Use it promptly if it shows mold, and follow the package directions for commercially packaged buns after opening.
Can you freeze a Sweet Potato Bun?
Yes, you can freeze a Sweet Potato Bun. Wrap it well or place it in an airtight freezer bag; freezing individual buns makes it easier to thaw only what you need. Warm the thawed bun briefly to refresh its soft texture.
Can you toast a Sweet Potato Bun?
Yes, a Sweet Potato Bun can be toasted in a toaster, skillet, or under a grill. Toasting the cut sides adds a little crispness and helps them resist moisture from fillings, while a short toasting time keeps the inside tender.
Is a Sweet Potato Bun healthier than a white burger bun?
Not automatically. A Sweet Potato Bun is still a baked bread product, and its overall nutrition depends on the recipe; the presence of sweet potato alone does not make it a whole-grain bun or guarantee a health advantage over white bread.
Sweet Potato Bun Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
Vitamin A
77µg · 9% DV
B6
0.13mg · 8% DV
B3
1.19mg · 7% DV
Minerals
Sodium
259mg · 11% DV
Selenium
5.6µg · 10% DV
Copper
0.09mg · 10% DV
Manganese
0.21mg · 9% DV
Potassium ⭐
126mg · 4% DV
Sweet Potato Bun Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sweet Potato Bun
To burn the 182 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.
What is Sweet Potato Bun?
A sweet potato bun is a soft sandwich roll made with sweet potato, usually alongside flour and a raising agent such as yeast. The sweet potato adds moisture, a gentle sweetness and a warm colour. It is made in many places rather than belonging to one specific regional tradition, and recipes vary in how much sweet potato they use.
In contemporary home cooking and bakeries, it is commonly split for sandwiches or used as a burger bun; it can also be toasted for breakfast. Its mild sweetness pairs well with savoury fillings such as eggs, cheese, beans or roasted vegetables. It is mainly a carbohydrate-rich bread, with 48 g of carbohydrate per 100 g. Add a protein-rich filling and fresh vegetables for a more balanced sandwich.
How Nutritious Is Sweet Potato 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
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 Sweet Potato 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 Sweet Potato Bun Contain Allergens?
Contains these allergens:
Which Diets Is Sweet Potato Bun Good For?
Vegan
— Not 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
Sweet Potato Bun Fat Profile
SATURATED
0.49g
MONOUNSATURATED
0.77g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 24.5:1
Above the ideal 4:1 (24.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.