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Whole wheat hamburger bun Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat hamburger bun (60 g) has 148 calories. That works out to 246 calories per 100 g. It contains 26.1 g of carbs, 6.1 g of protein, 1.9 g of fat and 3.7 g of fiber. Its 0.9 mg of Manganese covers 39% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Whole wheat hamburger bun Nutrition Facts
Selected: 1 piece (medium) · 60 g
148
KCAL / 60G
Carbs
26.1g
· 9% DV
Protein
6.1g
· 12% DV
Fat
1.9g
· 2% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 17% · Fat 11%
Whole wheat hamburger bun nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 148 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 240 mg | 10% |
| Total carbohydrate | 26.1 g | 9% |
| Fiber | 3.7 g | 13% |
| Protein | 6.1 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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How Many Calories in 1 Medium Whole wheat hamburger bun?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 148 kcal |
| 1 slice (thin) | 30 g | 74 kcal |
| 1 piece (small) | 40 g | 98 kcal |
| 1 slice (thick) | 45 g | 111 kcal |
| 1 piece (large) | 90 g | 221 kcal |
| 100 g | 100 g | 246 kcal |
| 2 piece (double) | 120 g | 295 kcal |
| 1 piece (jumbo) | 120 g | 295 kcal |
Calculated from 246 calories per 100 g.
Frequently Asked Questions About Whole wheat hamburger bun
Is a whole wheat hamburger bun healthier than a white bun?
Usually, yes: a whole wheat hamburger bun contains more fiber than a bun made with refined white flour. Its heartier texture and grain flavor also make it more filling for some people, though burger toppings affect the meal too.
How do you make whole wheat hamburger buns at home?
To make whole wheat hamburger buns, mix whole wheat flour with yeast, water, salt, and a little oil, then knead and let the dough rise. Shape it into rounds, let them rise again, and bake until golden.
Why are my whole wheat hamburger buns dense?
Whole wheat hamburger buns can turn out dense because bran makes the dough heavier, or because too much flour was added. Keep the dough soft, allow it enough time to rise, and avoid overbaking the buns.
Can you freeze whole wheat hamburger buns?
Yes, whole wheat hamburger buns freeze well. Let them cool completely, then seal them in a freezer-safe bag, removing excess air. Thaw at room temperature or warm them straight from frozen before serving.
How should you store whole wheat hamburger buns to keep them fresh?
Keep whole wheat hamburger buns in a sealed bag or bread box at room temperature, away from heat and moisture. If you have more than you will use soon, freezing preserves their texture better than extended counter storage.
How do you toast a whole wheat hamburger bun without drying it out?
Cut the whole wheat hamburger bun in half and toast only the cut sides in a skillet or on a grill. A brief toast adds a crisp surface that helps resist sauces without drying out the softer outer crust.
What is the difference between a whole wheat hamburger bun and a multigrain bun?
A whole wheat hamburger bun is made primarily with whole wheat flour, while a multigrain bun may contain several grains or seeds and can still use refined flour. The name alone does not guarantee that every grain is whole.
What burgers go well on a whole wheat hamburger bun?
A whole wheat hamburger bun pairs well with beef, chicken, grilled vegetables, and bean or lentil patties. Its nutty flavor works especially well with mushrooms, caramelized onions, crisp lettuce, and tangy mustard or yogurt-based sauces.
How can you make whole wheat hamburger buns softer?
For softer whole wheat hamburger buns, add flour gradually and keep the dough slightly tacky, since whole wheat flour absorbs more liquid. Cover the buns after baking so they cool without losing too much moisture.
Can people with diabetes eat a whole wheat hamburger bun?
People with diabetes can include a whole wheat hamburger bun in a meal, but it still contains carbohydrates and can raise blood sugar. Portion size and the rest of the meal matter; a dietitian can help tailor it to an individual plan.
Whole wheat hamburger bun Vitamins & Minerals
Vitamins
B1
0.19mg · 16% DV
B3
2.34mg · 15% DV
B2
0.08mg · 6% DV
Folate
22.8µg · 6% DV
Minerals
Manganese
0.9mg · 39% DV
Selenium
17µg · 31% DV
Phosphorus
108mg · 15% DV
Copper
0.11mg · 12% DV
Sodium
240mg · 10% DV
Potassium ⭐
132mg · 4% DV
Whole wheat hamburger bun Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat hamburger bun
To burn the 148 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.
What is Whole wheat hamburger bun?
A whole wheat hamburger bun is a soft, round bread roll made with whole wheat flour, designed to hold a burger and its toppings. The bun is part of the American hamburger tradition, but it is now widely available in bakeries and shops around the world.
Its gently sweet flavor and tender crumb work well with beef, chicken, or plant-based patties, along with salad, tomato, and pickles. It can also be split and toasted before filling to help it hold its shape. Whole wheat flour gives it more fibre than a typical white bun, while it also contributes protein. For a lighter burger, pair it with plenty of vegetables and go easy on rich sauces.
How Nutritious Is Whole wheat hamburger 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 Whole wheat hamburger 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 Whole wheat hamburger bun Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat hamburger 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
Whole wheat hamburger bun Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.