How many calories are in a typical burger bun?

December 12, 2025 •

3 min read

Research suggests a standard white hamburger bun averages 120 to 150 calories. The calorie count varies based on size, ingredients, and preparation methods, which significantly impact the meal's nutritional value.

Quick Summary

A typical white burger bun contains 120-150 calories; whole wheat and multigrain buns range from 130-170 calories. Brioche buns can exceed 200 calories due to added fats and sugars. Factors include size, ingredients, and preparation. Consider whole grain or alternative options for better nutrition.

Key Points

Standard Bun Calories: A typical 50-gram white burger bun contains about 120-150 calories; this varies based on size and ingredients.
Whole Wheat vs. White: Whole wheat buns generally have a comparable or slightly higher calorie count (130-160 kcal) than white buns, but offer more fiber and protein.
Specialty Buns Vary: Rich brioche buns often have over 200 calories due to added butter and eggs, while low-carb or smaller slider buns can have significantly fewer calories.
Size Matters: Larger buns contain more calories than smaller options like slider buns.
Preparation Affects Calories: Toasting with butter or oil adds additional calories, so opt for dry toasting to keep the count lower.
Alternatives Exist: Consider swapping your bun for a lettuce wrap or using an open-faced sandwich method to drastically reduce calorie and carb intake.

Decoding the Calories in a Burger Bun

When assembling a burger, people often focus on the patty, cheese, and toppings, but the bun is an important—and often overlooked—component of the total calorie count. Several factors affect the calorie content in a typical burger bun, including the type of flour used, added ingredients, and the bun's size. This variation means that all buns are not created equal from a nutritional standpoint.

The Impact of Ingredients on Calorie Count

Different ingredients and recipes lead to a wide range of caloric values. Buns made from refined white flour generally contain fewer calories and less fiber than whole-grain versions, as whole grains add more bulk and nutrients. Conversely, richer buns like brioche incorporate eggs, milk, and butter, which dramatically increase their fat and calorie content. Specialty options, such as low-carb or gluten-free buns, use alternative flours that can also alter the nutritional profile.

Comparing Different Types of Burger Buns

Here is a comparison table of the approximate calorie counts for various types of burger buns based on a standard 50-60 gram serving size. These values can vary by brand and specific recipe.


Bun Type	Approximate Calories (50-60g)	Primary Characteristics	Fiber Content
Standard White Bun	120-150 kcal	Soft texture, made with refined flour	Low (1-2g)
Whole Wheat/Multigrain	130-160 kcal	Richer flavor, made with whole grains	Higher (3-5g)
Brioche Bun	180-220 kcal	Rich, buttery, and slightly sweet	Low (1-2g)
Gluten-Free Bun	150-220 kcal	Varies by alternative flour mix	Varies, can be higher
Low-Carb Bun	70-150 kcal	Made with alternative flours like almond or coconut	Can be very high

Practical Tips for Managing Bun Calories

For those looking to moderate their calorie intake, several simple strategies can be considered. The choice of bun can have a significant impact, but so can preparation and portion size. For instance, removing some of the soft interior of a bun can save 20-30% of its calories, while a smaller slider bun can cut the count in half.

Go bunless or use a lettuce wrap: For a dramatically lower-calorie option, skip the bun altogether and use a sturdy lettuce leaf, such as iceberg or romaine, to wrap your burger.
Choose whole grain: Opting for a whole wheat bun not only offers more fiber but can also provide a feeling of fullness for a longer period, which can help prevent overeating.
Use an open-faced technique: Serving a burger on just one half of a bun reduces the carbohydrate and calorie load by 50% without completely sacrificing the bread element.
Toast without butter: Toasting a bun adds flavor and texture, but forgoing added butter or oil during this step will keep the calorie count in check.
Make your own at home: By baking your own buns, you control the ingredients, allowing you to use less sugar and fat and experiment with healthier flours.

Beyond Just Calories: A Broader Nutritional View

Considering the overall nutritional value is beneficial, not just the calorie count. Standard white buns are often made with enriched flour, which has had much of its natural fiber and nutrients removed and then re-added synthetically. While fortified to replace lost vitamins, they lack the robust nutritional profile of whole grains. Whole wheat buns offer more fiber, protein, and essential minerals like iron and zinc. Low-carb options, though sometimes higher in fat to compensate for the reduction in carbohydrates, provide an alternative for specific dietary needs. The key is to balance your goals for flavor and texture with your overall nutritional needs. Understanding the differences empowers you to make an informed choice that best suits your diet.

Conclusion

While a typical white burger bun falls in the 120-150 calorie range, this is just a starting point. The final calorie count depends heavily on the type of bun chosen. Rich, buttery brioche buns are the highest in calories, while smaller slider or low-carb options are the lowest. For a healthier option that provides more fiber and nutrients, whole wheat is a smart choice. Ultimately, managing burger bun calories is about making informed decisions based on your health goals, balancing indulgence with moderation. By considering alternatives and being mindful of your choice, you can continue to enjoy your favorite burgers without derailing your diet.

Here is a useful guide on the nutritional breakdown of different food components of a burger.

Frequently Asked Questions

A standard white burger bun typically has between 120 and 150 calories, with most of these calories coming from carbohydrates.

Not necessarily. Whole wheat buns often have a similar or slightly higher calorie count (130-160 kcal) compared to white buns due to a denser nutritional profile, but they offer more fiber.

Brioche buns have a higher calorie count because they are made with more fat, including butter and eggs, which are denser in calories than the simple flour, water, and yeast mixture of a basic white bun.

You can reduce calories by removing some of the soft interior of the bun, using only one half for an open-faced burger, or opting for a low-calorie or slider-sized bun.

The lowest-calorie alternative is to use a large, sturdy lettuce leaf, such as iceberg, as a wrap instead of a bun. This can save 120-200 calories per burger.

A standard white burger bun usually contains around 20 to 30 grams of carbohydrates. Whole wheat buns are comparable, while low-carb options can significantly reduce this number.

Gluten-free buns can vary widely but often have a similar calorie range (150-220 kcal) to traditional buns. They are made with alternative flours which affect their nutritional profile differently.