Bun Nutrition Facts and Health Benefits

Whole-wheat hamburger bun

Greg Bethmann / Getty Images

Table of Contents
View All
Table of Contents

You may no longer use sliced white bread to make sandwiches or toast, but you may still prefer the taste of your burger when served with a hamburger bun. A bun is a type of small bread or roll. It comes in all shapes, sizes, and flavors. Though a source of calories and carbs, a bun, like any other bread, can fit into almost any balanced eating plan.

Bun Nutrition Facts

The nutrition information for a bun depends on what type of bun you are eating. The nutrition information for one whole-wheat hamburger bun (52 grams) comes from the USDA.

  • Calories: 140
  • Fat: 2.28g
  • Sodium: 248mg
  • Carbohydrates: 23.3g
  • Fiber: 3.2g
  • Sugars: 3g
  • Protein: 6.45g


One whole-wheat hamburger bun has about 23 grams of carbs, 3.2 grams of fiber, and 3 grams of sugar. Compared to a white hamburger bun, you get fewer carbs, more fiber, and a little less sugar in the whole-grain version.

USDA MyPlate recommends half your daily grains be whole grain. Eating more whole grains may reduce your risk of developing chronic health conditions. Whole grains are also a good source of essential nutrients like fiber. 


The whole-wheat hamburger bun is fairly low in fat with a little more than 2 grams per serving. Most of the fat in the bun comes from unsaturated fats. 


The whole-wheat hamburger bun has more than 6 grams of protein per serving. Protein in food contains the amino acids your body uses to build and repair all the cells, tissues, and organs in your body.

Though the hamburger bun is a good source of protein, it is not a complete protein because it lacks at least one essential amino acid. But the meat or veggie burger you add to your hamburger bun should provide any of the missing amino acids. 

Vitamins and Minerals

The whole-wheat hamburger bun is a source of B vitamins, including folate, vitamin B6, and niacin, as well as essential minerals like iron, zinc, and potassium. 

The hamburger bun also has sodium, with 248 milligrams per serving, meeting 10% of the daily value. Getting too much sodium in your diet may put you at risk of developing high blood pressure.

Packaged foods, like hamburger buns, are the main source of sodium in the American diet, not the salt shaker. Paying attention to the food label on packaged foods can help you keep tabs on your sodium intake. 


A whole-wheat hamburger bun isn’t very high in calories with 140 calories per bun. Most of the calories in the bun—65%—come from carbohydrates. The protein in the bun provides a few more calories than the fat. 

Health Benefits

Like the nutritional profile, health benefits in your bun depend on the type of bun you are eating. When looking for foods to boost your health and provide the nutrients your body needs to function at its best, buns made from whole grains make the best choice. 

Good Source of Energy

Despite the popularity of low-carb diets, carbohydrates are not the enemy. In fact, carbohydrates are your body’s preferred source of energy.

When you eat foods like a whole-wheat hamburger bun, your body breaks down the carbohydrates into glucose, which is the main source of energy for all the cells, tissues, and organs in your body, especially your brain. 

The brain makes up only 2% of your total body weight, but consumes about 20% of the energy you consume, preferably in the form of glucose.

May Prevent Nutrient Deficiencies

Foods like hamburger buns are a good source of essential vitamins and minerals and may help prevent nutrient deficiencies. Though whole grains are a natural source of B vitamins and minerals like iron and zinc, many manufacturers may fortify their buns to increase nutrient content. This is especially common in hamburger buns. 

Many health professionals encourage eating more whole foods, like whole grains, fruits, and vegetables, and less packaged goods like bread and pasta. However, these processed foods are fortified with vitamins and minerals and serve as a source of nutrients commonly deficient in the diet.

Eating fortified foods, like hamburger buns, may improve your vitamin and mineral intake and reduce the risk of nutritional deficiencies. According to a December 2019 review study published in the Cochrane Database of Systematic Reviews, including fortified foods in the diet may reduce the risk of anemia and nutrient deficiencies in iron, vitamin A, riboflavin, and vitamin B6.

May Help With Appetite Control

Not all buns help with appetite control. But those made with whole-grain flours might. The whole-wheat hamburger bun, for example, is a good source of fiber. 

Fiber is a type of indigestible carbohydrate. What this means is that it takes longer to move through your digestive system, helping you feel full longer.

Good for the Gut

The fiber in the whole-wheat bun also benefits your gut. Getting more fiber in your diet may lower your risk of intestinal cancer by improving the movement of food through the digestive tract. Fiber also regulates bowel habits, helping to prevent constipation.

Dietary fiber may help change the makeup of your gut microbiota, which are the trillions of microorganisms that live in your large intestine, improving the balance of these microorganisms. 

Though researchers are still learning about gut microbiota, early studies show that improving the balance of microorganisms may benefit your health by assisting in weight regulation, reducing inflammation, and lowering your risk of chronic health problems like diabetes.

Fits Most Diet Plans

Though not low in carbs, buns like the hamburger bun are low in calories and fat. These types of foods, especially buns made from whole-grain flour, fit into most balanced eating plans. 


Most buns, like hamburger buns, are made with wheat flour. If you have an allergy to wheat, have Celiac disease, or gluten sensitivity, regular buns may not work for you. Wheat-free and gluten-free buns are available. You may be able to find these buns at your local grocery store or health food store, or you can order them online.

Some buns may be made in factories that produce other foods. The Food and Drug Administration (FDA) requires food manufacturers to place advisory statements on their food items if there is any risk of cross-contamination.

If you suspect that you are allergic to wheat or have gluten sensitivity, talk to a healthcare provider about your symptoms. They can perform testing that will help identify the root cause of your discomfort.

Storage and Food Safety

You can store buns in your pantry, refrigerator, or freezer. Buns stay fresh in the pantry or refrigerator for about 2 weeks after you bring them home from the store. If you put them in the freezer when you get home, buns stay fresh for up to 5 months.

13 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. USDA, FoodData Central. Roll, whole wheat, hamburger bun.

  2. USDA, FoodData Central. Roll, white, hamburger bun.

  3. USDA. MyPlate. Grains.

  4. Victoria State Department of Health. Better Health Channel. Protein.

  5. Food and Drug Administration. Sodium in your diet.

  6. National Institute of Health, MedlinePlus. Carbohydrates.

  7. Dienel GA. Brain glucose metabolism: integration of energetics with function. Physiology Review. 2019 Jan 1;99(1):949-1045. doi: 10.1152/physrev.00062.2017.

  8. Das JK, Salam RA, Mahmood SB, et al. Food fortification with multiple micronutrients: impact on health outcomes in general population. Cochrane Database Syst Rev. 2019;12(12):CD011400. Published 2019 Dec 18. doi:10.1002/14651858.CD011400.pub2

  9. Cleveland Clinic. High-fiber diet.

  10. Myhrstad MCW, Tunsjø H, Charnock C, Telle-Hansen VH. Dietary fiber, gut microbiota, and metabolic regulation-current status in human randomized trials. Nutrients. 2020;12(3):859. Published 2020 Mar 23. doi:10.3390/nu12030859

  11. American College of Allergy, Asthma, and Immunology. Wheat.

  12. Food and Drug Administration, Food Labeling and Nutrition. Food allergies.

  13. FoodSafety.gov. FoodKeeper App.

By Jill Corleone, RD
Jill is a registered dietitian who's been learning and writing about nutrition for more than 20 years.