How many calories are in one plain hamburger bun?

January 9, 2026 •

3 min read

On average, one standard-sized white plain hamburger bun contains approximately 120 to 150 calories. However, this number is not universal and can fluctuate based on several factors, including the bun's size, weight, and specific ingredients. Understanding these variations can help you make more informed dietary choices when preparing or ordering your next burger.

Quick Summary

A standard plain hamburger bun typically contains between 120 and 150 calories, influenced by its size and ingredients. White flour buns generally have lower fiber and nutrient content than whole-grain alternatives, while specialty buns like brioche have a higher calorie count due to added fats and sugars. These variations are important for managing calorie intake.

Key Points

Standard Calorie Range: A typical plain white hamburger bun contains approximately 120 to 150 calories.
Size Matters: Larger buns have more calories due to increased size and weight, while smaller slider buns have fewer.
Flour Type Affects Nutrition: Whole wheat buns may have a similar or slightly higher calorie count than white buns but offer more fiber and nutrients.
Specialty Buns Are Higher in Calories: Richer buns like brioche contain more calories due to added fat from ingredients like butter and eggs.
Carbs Are the Main Source: The majority of a plain bun's calories come from carbohydrates, with lower amounts from protein and fat.
Added Ingredients Increase Calories: Toppings and fillings such as sesame seeds, sugars, or fats can increase the overall calorie content of a bun.
Alternative Options Exist: For those monitoring calories, options like keto buns or lettuce wraps can significantly reduce the total count.

Calorie Breakdown of a Standard Plain Hamburger Bun

For many, the standard white hamburger bun is the go-to choice for burgers. Commercially produced plain white buns typically weigh around 40 to 50 grams. The calorie count is primarily derived from carbohydrates and some fat.

Typical Macronutrient Profile (per 45-50g bun):

Calories: 120-150 kcal
Carbohydrates: 22-26 grams
Protein: 4-5 grams
Fat: 2-3 grams
Fiber: 1-2 grams

This breakdown highlights that the majority of a plain bun's energy comes from carbohydrates, which are quickly digested due to the low fiber content of refined white flour. This can impact blood sugar levels more quickly than whole-grain options.

Factors That Influence Calorie Count

Beyond the basic white bun, numerous varieties exist, each with a different nutritional profile. The overall calorie count is not a fixed number and can vary significantly based on several factors:

Size and Weight: A larger or heavier bun will contain more calories simply because it uses more ingredients. A small slider bun, for instance, has fewer calories than an oversized bun for a gourmet burger. For example, a King's Hawaiian sweet slider bun has around 90 calories, while a larger Mrs Baird's hamburger bun can have 180 calories.
Flour Type: Buns made from whole wheat or other whole grains, while often more nutritious due to higher fiber content, can sometimes have a similar or slightly higher calorie count than white flour buns. This is because whole grains contain more fiber and nutrients per gram. Gluten-free buns, which use alternative flours, can also vary widely in their calorie and macronutrient content.
Added Ingredients: Specialty buns that incorporate extra ingredients can dramatically increase the calorie count. Brioche buns, for example, are made with extra eggs and butter, resulting in a richer, higher-calorie bread. Other additions like honey, seeds (e.g., sesame, poppy), or added sugars also contribute to the final energy value.

Comparison Table: Calories in Different Bun Types

To illustrate the variations, here is a comparison of common hamburger bun types:


Bun Type	Approximate Calories	Key Characteristics
Standard Plain White Bun	120-150	Made from refined flour, soft texture, low fiber
Whole Wheat Bun	130-160	Higher fiber and nutrient content, made with whole grains
Brioche Bun	180-220	Rich, buttery flavor due to added eggs and butter
Keto Bun	50-80	Lower in carbs, higher in fat or protein to compensate
Gluten-Free Bun	120-180	Varies depending on alternative flour base (rice, almond, etc.)
Pretzel Bun	200-250	Distinctive pretzel-like flavor and texture; higher sodium

Making Calorie-Conscious Choices

If you are mindful of your calorie intake, there are several ways to adjust your burger to fit your dietary goals. Opting for a whole wheat bun, while potentially having a slightly higher calorie count, provides more fiber which promotes satiety and supports digestive health. For those on a low-carb diet, using a keto bun or even going 'bunless' by using a lettuce wrap is an excellent way to reduce calorie and carbohydrate intake significantly.

Ultimately, knowing how many calories are in one plain hamburger bun is just one piece of the puzzle. The entire meal's composition, including the patty, toppings, and sauces, will determine the total calorie load. By understanding the base bun's contribution, you can better control your overall caloric intake without sacrificing the enjoyment of your meal.

Conclusion

While a standard plain hamburger bun provides around 120 to 150 calories, this number serves only as a general guideline. The final calorie count is heavily dependent on the specific type of bun chosen, its size, and the ingredients used in its production. Factors like flour type, added fats and sugars, and overall weight all contribute to the bun's nutritional profile. By considering these variables, you can make an informed decision that aligns with your health and wellness goals.

Frequently Asked Questions

A standard plain hamburger bun contains approximately 22 to 26 grams of carbohydrates, which is the primary source of its caloric energy.

Not necessarily. While often more nutritious, whole wheat buns typically have a similar or slightly higher calorie count (around 130-160 calories) compared to white buns due to the added fiber and nutrients from whole grains.

A brioche bun has more calories because it is made with a higher proportion of fats, including butter and eggs, which are dense in calories. This gives it a rich, moist texture but also a higher overall energy count.

No. Besides calories, it is also important to consider the bun's macronutrient profile, including fiber, protein, and sugar content. Whole grain buns offer more fiber, which can aid in digestion and satiety.

To reduce calories, consider choosing a smaller bun, opting for a low-carb or keto-friendly bun, or replacing the bun entirely with a lettuce wrap.

Yes, buns with added toppings like sesame or poppy seeds have a slightly higher calorie count compared to unseeded buns, though the increase is typically minimal.

Larger buns naturally contain more calories than smaller ones. A jumbo-sized bun, for instance, will have a higher calorie total than a standard-sized one, and a slider bun will have the lowest calorie count.