Whole wheat bun

Grain

Item Rating: 78/100

1 serving (71 grams) contains 120 calories, 5.0 grams of protein, 1.5 grams of fat, and 22.0 grams of carbohydrates.

Nutrition Information

1 cup (236.7g)

Calories		400
% Daily Value*
Total Fat		5.0 g	6%
	Saturated Fat	1.0 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		666.7 mg	28%
Total Carbohydrates		73.3 g	26%
	Dietary Fiber	10.0 g	35%
	Sugars	10.0 g
protein		16.7 g	33%
Vitamin D		0 mcg	0%
Calcium		133.3 mg	10%
Iron		5.0 mg	27%
Potassium		266.7 mg	5%

* 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

🍯 Low sugar

Source of Calories

Fat: 45 cal (11.1%)

Protein: 66 cal (16.5%)

Carbs: 293 cal (72.4%)

About Whole wheat bun

A whole wheat bun is a bread roll made from whole wheat flour, known for its nutty taste and coarse texture. Originating from Western cuisine, this high-fiber bread is often used in sandwiches and burgers, providing a healthier alternative to white bread buns. Whole wheat flour retains the bran, germ, and endosperm of the wheat kernel, offering higher amounts of dietary fiber and essential nutrients like B vitamins, magnesium, and iron. Whole wheat buns are generally denser than refined flour counterparts but are more nutrient-rich and filling, making them a popular choice among health-conscious consumers worldwide.

Health Benefits

• Supports digestion due to high dietary fiber, with 3-5 grams per serving.
• Provides B-complex vitamins, including niacin and thiamine, which aid in energy metabolism.
• Contains magnesium, a mineral essential for bone health and muscle function.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, low-fat

Not suitable for: Gluten-free, low-carbohydrate

Selection and Storage

Store whole wheat buns in a cool, dry place or freeze for longer shelf life. Toast lightly before serving to enhance flavor and texture.

Common Questions About Whole wheat bun Nutrition

Is a whole wheat bun high in protein?

A whole wheat bun typically contains around 5-6 grams of protein per serving (one bun). While it’s not exceptionally high in protein, it can contribute to your daily intake, especially when paired with protein-rich fillings like lean meats or plant-based options.

Can I eat a whole wheat bun on a keto diet?

A whole wheat bun is not compatible with a keto diet due to its high carbohydrate content, with around 20-25 grams of carbs per bun. Keto diets typically limit daily carb intake to 20-50 grams, making whole wheat buns unsuitable.

What are the health benefits of whole wheat buns?

Whole wheat buns are a good source of dietary fiber, which supports digestive health and helps prevent constipation. They also contain B vitamins, trace minerals like magnesium and selenium, and are lower in sugar compared to refined white buns.

What is the recommended portion size for a whole wheat bun?

The standard portion size for a whole wheat bun is one bun, which is roughly 60-70 grams. Pair it with healthy toppings and a balanced side to avoid excessive calorie and carb intake while still enjoying its benefits.

How does a whole wheat bun compare to a white bun?

Whole wheat buns are more nutritious than white buns as they retain the bran and germ of the wheat, providing more fiber, vitamins, and minerals. On the other hand, white buns are lighter in texture but lack the nutritional benefits of whole grains.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025: Grains

   U.S. Department of Health and Human Services

   Emphasizes the importance of consuming whole grains like whole wheat buns as part of a healthy dietary pattern.

   View source →