How many calories are in one sesame seed bun? The definitive guide

November 6, 2025 •

3 min read

An average sesame seed bun contains between 120 and 180 calories, a figure that varies based on size, ingredients, and preparation. This slight variation can have a noticeable impact on the overall calorie count of a burger, making it an important factor for those monitoring their dietary intake.

Quick Summary

The calorie count of a single sesame seed bun varies widely depending on brand, size, and whether it is a standard or brioche style. The seeds themselves add only a minimal amount of calories, with the bulk coming from the bread's flour, sugar, and fat content. Comparing buns from different fast-food chains or bakery brands reveals significant nutritional differences.

Key Points

Average Calorie Count: A typical sesame seed bun contains between 120 and 180 calories, with standard versions often around 140-150 kcal.
Size Matters: Larger, heavier buns will have a higher calorie count. Always check the serving size and weight on nutritional labels.
Brioche Buns Add Calories: Gourmet buns like brioche use more butter and eggs, significantly increasing their fat and calorie content.
Minimal Seed Impact: The sesame seeds on top contribute only a very small, negligible amount of the total calories.
Toasting with Fat Adds Calories: Adding butter or margarine when toasting can increase the bun's total calories by a substantial amount.
Choose Whole Wheat for Fiber: Opting for a whole-wheat sesame bun often means more fiber and a more filling option, which can be beneficial for health.
Calorie Savings with Alternatives: Substituting the bun with a lettuce wrap or enjoying a bunless burger is an effective strategy for reducing overall calories and carbohydrates.

Understanding the Calorie Count of Sesame Seed Buns

When you bite into a hamburger, you might not give much thought to the bun, but it contributes a significant portion of the meal's total energy. While the number of sesame seeds sprinkled on top is visually apparent, they add only a negligible amount of calories. The majority of the bun's caloric content comes from the main ingredients: flour, sugar, and fats used in the dough. A standard, store-bought sesame seed bun typically falls within a range of 120 to 150 calories, while larger, fluffier, or brioche-style buns can easily exceed 180 calories.

Factors Influencing Calorie Content

Several factors can cause the calorie count of sesame seed buns to differ dramatically across brands and types. Understanding these variables can help you make more informed dietary choices.

Size and Weight: This is the most obvious factor. A larger bun will naturally contain more calories than a smaller one. For example, a standard 45-gram bun may have around 120 calories, while a larger, 66-gram version could contain 180 calories or more.
Ingredients and Recipe: The type of flour, amount of added sugar, and fat content are major contributors to the final calorie total. Brioche buns, for instance, are made with butter and eggs, which increases both their fat content and calorie count compared to a simple, standard bun.
Commercial vs. Homemade: Commercial buns are often formulated for longer shelf life and specific textures, which can mean more added sugars and preservatives. A homemade bun might allow for more control over ingredients, potentially resulting in fewer calories if less sugar and fat are used.
Preparation: How the bun is prepared at home or in a restaurant also plays a role. Toasting a bun with butter or margarine will add extra calories that are not included in the original nutrition label.

Comparison Table: Sesame Seed Bun Calories

To highlight the range of calorie counts, here is a comparison table of various sesame seed buns based on available nutrition information. Note that serving sizes may differ.


Bun Type/Source	Approximate Calories (kcal)	Weight (grams)	Key Nutritional Insight
Standard Dempster's Bun	120	45	A relatively low-calorie option, likely for smaller burgers.
Standard Mrs. Baird's Bun	170	Not specified	Higher calorie count suggests a larger size or richer recipe.
Standard Nutritionix Data	144	Not specified	An average figure, useful for general estimations.
Granz Sesame Seed Bun	180	66	A larger bun with a significantly higher calorie count.
Specially Selected Brioche	160	Not specified	Brioche style adds fat and calories, often in a smaller bun.

Making Healthier Choices

For those watching their calorie intake, there are several ways to adjust your burger routine without sacrificing flavor. Choosing a smaller bun or opting for a whole-wheat version can be beneficial. Whole-wheat buns often have more fiber, which can promote feelings of fullness and aid digestion. Another strategy is to consider a bunless burger, using lettuce wraps, or eating the patty on its own.

Practical Tips for Reducing Bun Calories

Measure your portion: Pay attention to the size of the bun. Many larger buns have calorie counts closer to 200, but smaller ones are available.
Choose whole wheat: Whole-wheat sesame buns often offer more nutritional benefits and fiber, making them a more filling and potentially healthier choice.
Skip the butter: When toasting, use a dry pan or an air fryer instead of adding extra fat, which can contribute 20-50 calories per tablespoon.
Explore bun alternatives: Consider using a portobello mushroom cap, lettuce wrap, or simply enjoying the burger patty with a side salad to cut carbs and calories entirely.

Conclusion: The Final Calorie Takeaway

Ultimately, the calorie count of a single sesame seed bun is not a static number. It can range anywhere from 120 to over 180 calories, influenced by its size, ingredients, and preparation. For a standard bun, a good benchmark is around 140-150 calories. The impact on your overall meal is relatively small, but for those with strict dietary goals, paying attention to the type of bun can make a difference. The seeds themselves add very little, so focusing on the bun's composition and size is the key to managing your caloric intake from this popular component of burgers and sandwiches. The most important thing is to be mindful of your choices, whether you're at a restaurant or cooking at home, to ensure they align with your health objectives.

Authoritative Reference

For a detailed look at the nutritional content of sesame seeds and their components, consult scientific literature on the topic, such as this study: Nutritional and Therapeutic Potential of Sesame Seeds.

Frequently Asked Questions

Generally, the difference is minimal. The sesame seeds themselves add only a few extra calories, so the main factor influencing the total is the bun's size and recipe, not the seeds.

The calorie count for fast-food buns varies by chain and burger. For instance, a bun on a McDonald's Quarter Pounder is part of a larger meal totaling 630 calories, but the bun alone is significantly less. A standard bun might range from 140 to 180 kcal, but it depends on the restaurant's specific recipe and size.

Yes, a brioche sesame seed bun is typically higher in calories than a standard white bun. The brioche recipe uses extra butter and eggs, which increases the fat and overall calorie content.

You can reduce bun calories by choosing a smaller bun, using a whole-wheat option for more fiber, toasting it without added butter, or opting for a bunless burger served in a lettuce wrap.

No, the calories from the sesame seeds are not significant. They are added for texture and flavor, and their overall contribution to the bun's total caloric content is very small.

A smaller bun, such as a 45-gram option, might contain around 120 calories. This can be a good choice for people managing their calorie intake.

Some anecdotal accounts suggest a slight difference in density, but it's largely considered insignificant for general nutrition tracking. Any difference is minimal compared to the size variations across different bun products.