Understanding How Many Calories Are in Two Burger Buns and Your Diet

October 10, 2025 •

4 min read

The average white hamburger bun contains approximately 110-150 calories, so a pair can easily add 220 to 300+ calories to your meal. The exact number of calories are in two burger buns varies significantly based on factors like bun size, ingredients, and preparation method. This guide breaks down the nutritional impact of different buns and helps you make a more informed choice for your diet.

Quick Summary

The calorie count for two burger buns varies widely, from roughly 220 in standard white buns to over 400 in larger or enriched types like brioche. Key factors affecting the nutritional profile include the type of flour (refined vs. whole wheat), added sugars, and fats. Switching to whole grain buns or low-carb alternatives like lettuce wraps can significantly alter the calorie and fiber content of your meal.

Key Points

Significant Calorie Variation: The calorie count for two burger buns can range from approximately 220 to over 400 calories, depending on the type and size.
White vs. Whole Wheat: Standard white buns typically offer fewer nutrients and fiber than whole wheat versions, which provide more dietary fiber and essential minerals.
Brioche is Higher in Calories: Due to higher fat and sugar content from ingredients like butter and eggs, brioche buns are typically one of the most calorie-dense options.
Ingredients Matter: The primary drivers of calorie differences are the type of flour (refined vs. whole grain), added fats, and sugars used in the bun's recipe.
Healthier Alternatives: To reduce calories and carbs, consider swapping traditional buns for lettuce wraps, portobello mushrooms, or roasted sweet potato slices.
Mind the Sodium: Many commercially produced burger buns contain significant amounts of sodium, so checking labels is important for those monitoring their salt intake.

The Calorie Breakdown of Different Burger Buns

When considering how many calories are in two burger buns, it is important to realize that not all buns are created equal. The caloric content can differ substantially depending on the bun's ingredients, size, and brand. For instance, a standard white flour bun will have a different nutritional profile than a whole wheat, brioche, or gluten-free variety.

Standard White Buns

Standard white hamburger buns are typically made from refined white flour, sugar, and yeast. They are often low in fiber and micronutrients. For a typical brand, a single white bun might contain around 120-150 calories, putting the pair at 240-300 calories. Some budget-friendly brands may be slightly lower, with two buns coming in at approximately 220-240 calories.

Whole Wheat Buns

For a more fiber-rich option, whole wheat buns are a popular choice. While they may sometimes have a similar calorie count to white buns, their higher fiber content offers more nutritional benefits. Two 100% whole wheat buns can range from 220 to over 280 calories, depending on the brand and size. For example, a larger organic whole wheat bun pair might contain 420 calories, while a standard store brand offers around 220 calories for two.

Brioche Buns

Known for their soft texture and rich, buttery flavor, brioche buns are an enriched bread made with higher amounts of butter, milk, and eggs. This additional fat and dairy significantly increases their caloric density. Two brioche buns can contain between 300 and 400 calories, or even more for larger gourmet varieties. Their high fat and sugar content make them a more indulgent, calorie-dense choice.

Potato Buns

Potato buns are often soft and slightly sweet due to the inclusion of potato flour or flakes. Their calorie count can be comparable to or higher than standard white buns. Two potato buns from a common brand can contain approximately 340 calories. The added starch contributes to the total carbohydrate count.

Gluten-Free Buns

With the rise of dietary restrictions, many gluten-free buns are now available. These are made from alternative flours like rice flour, cornstarch, or potato starch. Their calorie content can vary widely depending on the specific ingredients. Some brands offer gluten-free buns with around 300 calories for a pair. It is essential to check the nutritional label, as ingredients can differ significantly between brands.

A Nutritional Comparison of Common Burger Buns


Bun Type	Approximate Calories (for two buns)	Total Carbohydrates (for two buns)	Fiber (for two buns)	Added Sugar (for two buns)
Standard White Bun	220-300	44-58g	2-4g	4-10g
100% Whole Wheat Bun	220-280	42-50g	6-8g	6g
Brioche Bun	300-400	46-64g	2-5g	7-10g
Mixed-Grain Bun	226	38g	3g	5g
Potato Bun	340	66g	2g	10g

Note: Data based on varying portion sizes and brands from sources. Specifics will vary.

Smart Swaps and Healthier Bun Alternatives

If you are aiming to reduce your calorie intake without sacrificing your burger, there are several creative and healthier alternatives to the traditional bun:

Lettuce wraps: Large, crisp leaves of iceberg, butter, or romaine lettuce can be used to wrap your burger, eliminating the bun entirely and adding a satisfying crunch with virtually no calories.
Portobello mushroom caps: Grilled or roasted portobello mushroom caps are a popular, low-carb substitute for buns. They offer an earthy, savory flavor and a satisfying, meaty texture.
Roasted sweet potato slices: If you enjoy a heartier, sweeter option, thick slices of roasted sweet potato can serve as a flavorful and nutritious bun replacement.
Eggplant rounds: Grilled eggplant slices work well as a sturdy, low-carb base for your burger.
Open-faced burger: Simply use one half of a bun instead of two to reduce your carbohydrate and calorie intake by half. You can also scoop out some of the bread from the bun's interior.

Beyond Calories: Other Nutritional Factors to Consider

While calories are a key metric for many people managing their weight, they don't tell the whole story. A bun's overall nutritional value is also important. For example, a 100% whole wheat bun offers higher fiber content compared to its white refined flour counterpart. Higher fiber can promote satiety and aid in digestion. Conversely, some gourmet buns, like brioche, are high in saturated fats and added sugars, which can negatively impact overall health when consumed in excess. Many commercial buns are also a source of sodium, so checking the nutrition label for sodium content is advisable.

Conclusion

While a pair of burger buns is not an inherently unhealthy food, the variation in calorie counts and nutritional profiles across different types makes it a significant factor in your overall dietary planning. Knowing how many calories are in two burger buns helps you make an informed decision. For those looking to manage weight or improve nutritional quality, opting for a whole wheat bun, choosing a smaller size, or exploring bun alternatives like lettuce wraps or portobello mushroom caps can be beneficial. Remember to check the specific product labels for the most accurate information on calories and macronutrients.

For more in-depth nutritional information on specific ingredients and foods, reliable resources like the USDA database are available. https://fdc.nal.usda.gov/

Frequently Asked Questions

Two standard, medium-sized white burger buns contain approximately 220 to 240 calories, depending on the brand and size.

Not necessarily. While whole wheat buns offer more fiber and nutrients, their calorie count can be similar to or sometimes higher than white buns depending on the brand and size. However, the added fiber makes them a more nutritious choice overall.

Brioche buns are higher in calories because they are enriched with additional fat from butter, as well as milk and eggs, which increase their overall caloric density.

Excellent low-carb alternatives include using large lettuce leaves as a wrap, grilled portobello mushroom caps, or thick slices of grilled eggplant or roasted sweet potato.

The calorie count of gluten-free buns varies widely depending on the ingredients used. Some brands may have a similar number of calories to regular buns, while others might be higher or lower. Always check the nutritional label for the specific product.

You can reduce the calories by either using only one half of the bun for an open-faced burger or by scooping out some of the fluffy bread from the inside of the bun.

The size and type of the bun make a significant difference. For example, a gourmet brioche bun can have a much higher calorie count per bun (e.g., 195 kcal per bun for one brand) than a standard white bun (e.g., 110 kcal per bun for another brand), meaning the difference for two can be substantial.