What is the Lowest Calorie Hamburger Bun?

December 6, 2025 •

4 min read

Specific keto and low-carb buns can have as few as 60 calories, offering a substantial reduction compared to the 120-140 calories found in a standard bun. This guide explores what is the lowest calorie hamburger bun, examining commercial brands, alternative options, and homemade recipes to help you make the best choice for your health goals.

Quick Summary

The lowest calorie hamburger bun options include commercial keto buns, homemade recipes using almond or coconut flour, and calorie-free alternatives like lettuce wraps. Key factors like net carbs, fiber, and ingredients vary significantly, influencing the best choice for your dietary needs.

Key Points

Keto Buns are Extremely Low Calorie: Commercial keto buns, like Nature's Own (60 calories) and Healthy Life (70 calories), use fiber and alternative flours to significantly reduce calorie count.
Lettuce Wraps are the Lowest Calorie Alternative: For a virtually zero-calorie option, wrapping your burger in lettuce is a crunchy and refreshing alternative to a traditional bun.
Whole Wheat Buns are a Healthy Mid-Range Option: Offering more fiber and nutrients than white buns, whole wheat buns typically range from 100 to 120 calories, making them a healthier compromise.
Zero Net Carb Options Exist: Buns from brands like Hero Bread achieve 0g net carbs through high fiber content, ideal for strict keto diets.
Homemade Offers Ultimate Control: Making your own buns from almond or coconut flour allows for complete control over ingredients and calorie customization for specific dietary needs.
Check Labels for Hidden Sugars and Sodium: When choosing a commercial bun, read the nutrition label carefully, as some low-calorie options may have higher sugar or sodium content.

Finding the Absolute Lowest Calorie Bun

For anyone monitoring their calorie intake, the hamburger bun can add a surprising number of calories to a meal. Fortunately, several options exist that drastically reduce this number without sacrificing the joy of a burger. The absolute lowest calorie options are typically not buns at all, but rather wraps made from vegetables.

The Rise of Keto Buns

In recent years, the market has seen a surge in specialized low-carb and keto-friendly buns designed to fit within specific dietary restrictions. These products use alternative flour blends and high-fiber ingredients to lower both net carbs and total calories. Some popular examples include:

Nature's Own Life Keto Soft White Burger Buns: At just 60 calories per bun, these are among the lowest commercial options available.
Healthy Life 4pk KETO Burger Buns: These come in at 70 calories per bun and are noted for being 50% fewer calories than their regular counterparts.
Hero Classic Burger Buns: These are slightly higher at 90 calories per bun but boast 0g net carbs and 11g of protein, making them an excellent high-fiber choice.

Homemade vs. Store-Bought

For those who prefer to cook, homemade recipes offer ultimate control over ingredients and calorie count. Recipes often use combinations of almond flour, coconut flour, eggs, and cheese to create a low-calorie, low-carb bread. A quick microwave recipe using almond and coconut flour can result in a bun that has significantly fewer calories than a standard store-bought bun. The downside is the time and effort required for preparation, and results can vary. Store-bought keto buns offer convenience and consistent results, but homemade versions can be highly customized and sometimes lower in cost.

Bun Alternatives: The Zero-Calorie Solution

For the truly calorie-conscious, the bun itself can be replaced entirely with zero-calorie alternatives. Lettuce wraps are a classic choice and offer a satisfying crunch. Other vegetable-based options include using large mushroom caps, bell peppers, or even hollowed-out cucumber halves. While these lack the bread-like texture, they provide a crisp contrast to a juicy burger patty and keep the focus on the meat and toppings. A lettuce wrap can bring a burger down from over 400 calories (with a bun) to under 300 calories with a similar burger and toppings.

Comparison of Hamburger Bun Options


Bun Type	Calorie Count	Net Carbs	Key Features	Best For
Lettuce Wrap	~5-10	~1g	Calorie-free, crunchy, fresh flavor	Strict keto, maximum calorie reduction
Nature's Own Keto	60	1g	Soft texture, high fiber	Keto diet, convenience
Healthy Life Keto	70	1g	Reduced calorie, soft	Keto diet, convenience
Hero Classic	90	0g	High protein, zero net carbs	Keto diet, high-fiber intake
Sara Lee Delightful	80	Not listed	6g fiber, pleasant flavor	Lower calorie than standard, high fiber
Whole Wheat Bun	~100-120	Varies	More fiber than white, nutrient-dense	Non-keto, moderate calorie reduction
Standard White Bun	~120-140	High	Standard texture, widely available	Taste preference, not calorie-focused
Homemade Almond Flour	Varies	Low	DIY control, specific ingredients	Customizable diet, baking enthusiasm

How to Choose the Right Low-Calorie Bun for You

When selecting a low-calorie bun, consider your dietary needs and preferences beyond just the calorie count. A bun might be low-calorie but high in sugar or sodium, so always read the nutrition label. For example, some 'low-fat' breads compensate with extra sugar.

Here are a few tips for making an informed choice:

Scrutinize the Ingredients: A high-fiber bun, such as those made with whole wheat or resistant wheat starch, will often be more filling and better for digestive health.
Prioritize Net Carbs: For those on a keto diet, net carbs (Total Carbs minus Fiber) are more important than overall calories. Products like Hero Classic buns highlight their zero net carb status.
Consider Homemade: If you're a keen baker, making your own buns from scratch gives you full control over ingredients. This is especially useful for those with specific allergies or sensitivities.
Don't Dismiss Alternatives: For the lowest possible calorie count, a lettuce wrap is the clear winner. The added crispness can also be a pleasant textural experience for a burger.

The Bottom Line on Lowest Calorie Buns

While a standard white hamburger bun adds a notable number of calories to a meal, there are numerous low-calorie alternatives. For the lowest calorie count, lettuce wraps are the undisputed champion, with a negligible number of calories. If a bread-like bun is a must, commercial keto buns from brands like Nature's Own and Hero Bread offer excellent low-calorie, low-carb options, with some dipping as low as 60 calories. Homemade recipes also provide fantastic control for those willing to put in the effort. Ultimately, the best low-calorie bun depends on a balance between your personal dietary needs, taste preferences, and commitment to preparing your food. By weighing the pros and cons of commercial, homemade, and alternative options, you can enjoy a delicious burger without compromising your health goals.

Shop Hero Classic Burger Buns here for a low-carb, high-protein bun alternative

Choosing the lowest calorie hamburger bun

Prioritize Fiber-Rich Options: Buns with higher fiber content, like keto or whole wheat versions, are often lower in net carbs and calories.
Choose Keto Buns for Convenience: Commercial keto buns from brands like Nature's Own and Healthy Life offer the lowest calories in a traditional bun format.
Embrace Lettuce Wraps for Zero Calories: For the absolute lowest calorie option, swapping a bun for a lettuce wrap provides a crisp, calorie-free solution.
Compare Labels Carefully: Always check the nutrition facts, especially for fiber and net carbs, as they can vary significantly between brands, even for similar types of buns.
Consider Homemade Recipes: If customization and ingredient control are important, homemade recipes using alternative flours like almond or coconut are a great option.
Understand Nutritional Trade-offs: Some healthier bun alternatives may have slightly more calories than their keto counterparts but offer benefits like higher protein or whole grains.

Frequently Asked Questions

Not always. While whole wheat often has more fiber and nutrients, some brands may have comparable or even slightly more calories than their white bread counterparts. Always check the specific nutrition label for an accurate comparison.

A lettuce wrap is a perfect zero-carb and virtually zero-calorie alternative. You can use large iceberg or romaine lettuce leaves to hold your burger patty and toppings.

Homemade low-carb buns, often made with almond or coconut flour, will have a different texture and flavor profile than traditional wheat-based buns. They can be very satisfying but are not an exact replica.

Brands specializing in keto and low-carb products typically offer the lowest calorie buns. Nature's Own Keto and Healthy Life KETO are examples with buns as low as 60-70 calories.

A typical standard white hamburger bun contains approximately 120 to 140 calories, depending on the brand and size.

Not necessarily. Potato buns are made with potato starch, which is high in carbohydrates. While they can have a pleasant texture, they do not offer significant calorie savings over standard buns.

Look for buns with high fiber and low net carb counts. Some whole wheat and special keto buns also offer high protein. Check the ingredient list for whole grains and avoid excessive added sugars or sodium.