Whole-grain bun

Grain

Item Rating: 73/100

1 serving (70 grams) contains 200 calories, 7.0 grams of protein, 3.0 grams of fat, and 38.0 grams of carbohydrates.

Nutrition Information

1 cup (236.5g)

Calories		675.7
% Daily Value*
Total Fat		10.1 g	12%
	Saturated Fat	1.7 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1013.5 mg	44%
Total Carbohydrates		128.4 g	46%
	Dietary Fiber	13.5 g	48%
	Sugars	13.5 g
protein		23.6 g	47%
Vitamin D		0 mcg	0%
Calcium		168.9 mg	12%
Iron		6.8 mg	37%
Potassium		337.8 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 90 cal (13.0%)

Protein: 94 cal (13.5%)

Carbs: 513 cal (73.5%)

About Whole-grain bun

A whole-grain bun is a bread product made using flours derived from whole grains, such as wheat, oats, or rye. Unlike refined grains, whole grains retain all parts of the grain kernel (bran, germ, and endosperm), which preserves its nutritional content. Whole-grain buns are commonly associated with Western cuisines, particularly in sandwiches or burgers, and have gained global popularity due to their health benefits. They are rich in dietary fiber, essential vitamins like B vitamins (e.g., thiamin, niacin), and minerals such as magnesium and zinc. They tend to be darker and denser than products made with refined flour and are recommended as part of a balanced diet.

Health Benefits

• Rich in dietary fiber, which supports digestive health and can help manage blood sugar levels.
• Contains B vitamins, such as thiamin, niacin, and folate, which are essential for energy production and brain function.
• High in magnesium, a mineral important for muscle function and bone health.
• Provides antioxidants and phytochemicals from whole grains that may reduce inflammation and support heart health.
• Low glycemic index compared to refined buns, leading to more stable blood sugar levels.

Dietary Considerations

Allergens: Contains wheat, gluten (if not labeled as gluten-free)

Suitable for: Vegetarian, low-cholesterol

Not suitable for: Gluten-free, low-carb or ketogenic

Selection and Storage

Store in an airtight container at room temperature for up to 3 days, or freeze to extend shelf life. Toast lightly before serving to enhance flavor and texture.

Common Questions About Whole-grain bun Nutrition

Is a whole-grain bun high in protein?

A standard whole-grain bun typically contains around 5-6 grams of protein per serving, which makes it a moderate source of protein. It also provides fiber and other nutrients, supporting a well-rounded diet.

Can I eat a whole-grain bun on a keto diet?

Whole-grain buns are not suitable for a keto diet because they are higher in carbohydrates, with around 25-30 grams of carbs per bun. Keto diets typically limit daily carb intake to around 20-50 grams.

What are the health benefits of eating whole-grain buns?

Whole-grain buns are a good source of dietary fiber, which aids digestion and promotes heart health. They also contain B vitamins, iron, and magnesium, which support energy production and overall body function.

How many whole-grain buns should I eat in one serving?

One whole-grain bun is typically considered a single serving, providing roughly 120-150 calories depending on the size and recipe. Incorporate it as part of a balanced meal with protein and vegetables for optimal nutrition.

How does a whole-grain bun compare to a white bun?

Whole-grain buns are higher in fiber, vitamins, and minerals compared to white buns, which are often made from refined flour and contain fewer nutrients. They are a healthier choice for sustained energy and digestive health.

Data Sources & Scientific References