How many calories in a 70 gram bun?

December 1, 2025 •

3 min read

A 70 gram plain white bun contains approximately 186 to 225 calories, but this can change dramatically depending on the ingredients. Understanding how many calories in a 70 gram bun is crucial for managing your daily intake, especially when considering different varieties and toppings.

Quick Summary

This article explores the caloric content of a 70-gram bun, contrasting different types such as plain white, whole wheat, and brioche. It provides a detailed nutritional comparison and practical tips for making informed dietary choices based on your health goals.

Key Points

Plain White Bun Calories: A typical 70-gram plain white bun contains approximately 186 to 225 calories, but this can vary by brand and recipe.
Brioche vs. White Bun: Enriched brioche buns are generally higher in calories due to additional fat and sugar, often exceeding 218 calories for a 70-gram serving.
Whole Grain Option: Opting for a whole-grain bun can increase fiber intake and provide more nutrients, with a caloric profile that is often lower or comparable to a standard white bun.
Impact of Toppings: Fillings and toppings like cheese or sweet ingredients can significantly increase the total calorie count, making the bun much more energy-dense.
Nutrient-Dense Choices: Choosing whole-grain buns and pairing them with lean protein and fresh vegetables is a healthier approach than high-fat, high-sugar alternatives.
Control Over Ingredients: Making buns from scratch gives you full control over the fat and sugar content, allowing for a lower-calorie homemade version.

Calorie Breakdown of a 70 Gram Bun

The number of calories in a 70 gram bun is not a single, fixed number; it varies significantly based on the type of flour, sugar, and fat used in its preparation. For instance, a simple white flour bun will have a different energy profile than a richer, sweeter brioche bun. The average plain white bun of this size falls within the 186 to 225 calorie range. This difference is influenced by the bun's composition and density.

How Bun Ingredients Affect Calorie Count

Flour Type: Buns made from refined white flour generally have a lower fiber content and can be absorbed by the body more quickly, leading to quicker energy spikes. In contrast, whole grain buns, while sometimes comparable in total calories, offer more fiber, which can promote feelings of fullness and slow down sugar absorption.
Fat and Sugar: Ingredients like butter, eggs, and extra sugar significantly increase the bun's calorie count. A brioche bun, which is enriched with butter and eggs, is a prime example. While a 70-gram plain bun might contain around 200 calories, a comparable brioche could contain upwards of 218 to 225 calories due to its higher fat content.
Fillings and Toppings: The addition of fillings and toppings, such as cheese, sweet spreads, or extra butter, will substantially increase the overall caloric intake. A cheese bun, for example, is noted to have around 253 calories, while a floss bun can reach as high as 333 calories.

Nutrient Content Beyond Calories

While calories are a primary consideration, understanding the full nutritional profile is essential. A 70-gram bun primarily consists of carbohydrates, with a smaller portion of protein and fat. Whole grain buns, specifically, also offer vital nutrients like fiber, iron, and B vitamins. Comparing bun types based on more than just calories can help in making healthier decisions.

Caloric Comparison of Different 70g Bun Types

To illustrate the variations, consider the following comparison table for a standard 70-gram serving, based on nutritional data for similar products.


Bun Type	Approximate Calories (70g)	Main Macronutrient	Key Feature
Plain White Bun	186-200 kcal	Carbohydrates	Soft, simple ingredients
Brioche Bun	218-225 kcal	Carbohydrates, Fat	Richer, higher fat/sugar content
Whole Grain Bun	170-190 kcal	Carbohydrates, Fiber	More fiber, added nutrients
Floss Bun	~333 kcal	Carbohydrates, Fat	High sugar, high-fat filling

This table highlights how different bun varieties can have significant differences in their calorie and macronutrient profiles, affecting their suitability for various diets.

Healthier Bun Alternatives and Dietary Considerations

For those watching their caloric intake, opting for a whole-grain bun over a refined white or rich brioche is a simple and effective strategy. The added fiber in whole grains aids in digestion and can increase satiety, reducing the likelihood of overeating. Alternatively, making your own buns at home gives you complete control over the ingredients, allowing you to reduce sugar and fat content. Pairing a bun with lean protein and vegetables can also create a more balanced and nutritious meal. The Grain Foods Foundation highlights that buns can provide essential nutrients like fiber and calcium, especially when made from whole grains.

Practical Tips for Moderation

Moderation is key when including buns in your diet. A single bun can be a part of a healthy meal, but it is important to be mindful of what it is served with. For example, a whole-grain bun with a grilled chicken breast and a side salad is a much healthier option than a heavily dressed burger on a buttery brioche bun with fries. Choosing unprocessed toppings like fresh vegetables and lean protein sources can minimize the overall caloric impact.

Conclusion

Ultimately, the number of calories in a 70 gram bun is not set in stone, but depends on its specific type and ingredients. A standard white bun is typically in the 186-225 calorie range, while richer options like brioche are higher, and whole-grain versions are often a lower-calorie, higher-fiber alternative. By being aware of these differences and making informed choices, you can easily incorporate buns into a healthy, balanced diet. It's not about avoiding buns entirely but understanding their nutritional impact to make choices that align with your health and wellness goals.

Disclaimer: Nutritional information can vary between brands. Always check the product label for the most accurate data.

Frequently Asked Questions

A standard 70-gram plain white bun typically contains between 186 and 225 calories, but this can vary depending on the specific recipe and brand.

Whole-grain buns often have a similar or slightly lower calorie count per 70 grams compared to white buns, but they offer significantly more dietary fiber and micronutrients.

Yes, sweet and enriched buns, such as coffee or floss buns, are typically much higher in calories due to their high sugar and fat content.

Yes, adding toppings like butter or cheese drastically increases the bun's total calorie count, as these additions are energy-dense.

To make a bun-based meal healthier, choose a whole-grain bun and fill it with lean protein sources like grilled chicken or a veggie patty, along with plenty of fresh vegetables.

Buns can be a source of carbohydrates for energy and, especially if whole-grain, can provide fiber and other essential nutrients like iron and B vitamins.

Without a precise weight, you can use the calorie-per-100g information (often found online or on similar products) and estimate. A 100g white bread is about 264kcal, so a 70g would be roughly 185kcal.