Roll, whole grain white, hamburger bun
Common food
Photo: Wikipedia
A soft, pillowy white hamburger bun made with whole grain flour, offering a subtle, slightly sweet flavor and a tender, chewy texture. It provides a moderate calorie source with a notable 9.3g of protein per 100g, making it a more substantial choice than many refined white buns. Its mild taste and sturdy structure make it the perfect, unobtrusive vessel for a wide range of fillings.
Calorie split: 15% protein · 73% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love this bun for its comforting, familiar taste and soft, yielding texture that doesn't overpower the main filling. Its neutral flavor and sturdy yet tender crumb make it incredibly versatile, perfect for everything from classic burgers to breakfast sandwiches.
⚠️ Watch-outs & how to enjoy it better
The relatively high carbohydrate content (46.5g per 100g) and sugar (9.3g per 100g) can contribute to blood-sugar spikes, especially for those with insulin sensitivity. To counteract this, pair it with protein (like a turkey patty or egg) and healthy fats (like avocado or cheese) to slow digestion. Also, be mindful of sodium content in commercial brands; opting for low-sodium varieties or homemade versions can help. As a wheat product, it is a common allergen for those with celiac disease or gluten sensitivity.
Key benefits
- Good source of plant-based protein (9.3g per 100g).
- Contains dietary fiber (2.3g per 100g) for digestive health.
- Provides complex carbohydrates for sustained energy.
- Versatile base for both sweet and savory meals.
- More nutrient-dense than standard white buns.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hamburger bun as we know it was popularized in the United States in the early 20th century, with its soft, round shape evolving to perfectly cradle the ground beef patty, a concept that revolutionized fast food.
Full nutrition (USDA data · scales with serving)
| Water | 38.7 g |
| Energy | 255 kcal |
| Protein | 9.3 g |
| Total lipid (fat) | 3.5 g |
| Carbohydrate, by difference | 46.5 g |
| Fiber, total dietary | 2.3 g |
| Total Sugars | 9.3 g |
| Calcium, Ca | 233 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 38.0 mg |
| Phosphorus, P | 153 mg |
| Potassium, K | 190 mg |
| Sodium, Na | 512 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.18 mg |
| Selenium, Se | 14.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.52 mg |
| Riboflavin | 0.32 mg |
| Niacin | 4.7 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 140 ug |
| Folic acid | 33.0 ug |
| Folate, food | 106 ug |
| Folate, DFE | 163 ug |
| Choline, total | 12.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 52.0 ug |
| Vitamin E (alpha-tocopherol) | 0.33 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.68 g |
| SFA 18:0 | 0.25 g |
| Fatty acids, total monounsaturated | 0.56 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 0.51 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Candies, TOOTSIE ROLL, chocolate-flavor roll — USDA does not publish this profile for Roll.
| Tryptophan | 0.19 g |
| Threonine | 0.04 g |
| Isoleucine | 0.06 g |
| Leucine | 0.11 g |
| Lysine | 0.09 g |
| Methionine | 0.01 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.05 g |
| Tyrosine | 0.02 g |
| Valine | 0.08 g |
| Arginine | 0.06 g |
| Histidine | 0.03 g |
| Alanine | 0.06 g |
| Aspartic acid | 0.20 g |
| Glutamic acid | 0.28 g |
| Glycine | 0.05 g |
| Proline | 0.03 g |
| Serine | 0.08 g |
| Hydroxyproline | 0.00 g |
FAQ
Is this bun healthier than a regular white hamburger bun?
Yes, generally. The use of whole grain flour means it contains more fiber, vitamins, and minerals than a bun made from refined white flour, which has had the bran and germ removed.
Can I freeze these buns to keep them fresh?
Absolutely. Freezing is an excellent way to preserve freshness. Separate the buns, wrap them tightly in plastic wrap or foil, and place them in a freezer bag. They can be toasted directly from frozen or thawed at room temperature.
What's the best way to toast this bun?
For a crispy exterior and soft interior, lightly butter the cut sides and toast in a skillet or on a griddle over medium heat until golden. Alternatively, you can use a toaster oven or a standard toaster on a low setting for a quicker toast.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.55 kcal/g · 15% calories from protein · 2.3 g fiber · 9.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.69 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.