How Many Carbs In A Hamburger Bun

How Many Carbs In A Hamburger Bun

How Many Carbs In A Hamburger Bun:

Burgers are full of things that harm your body. Although it’s touted as savory goodness, it lacks nutrient value. It can never be considered a healthy meal thanks to the unhealthy carbs and sugar components added to the hamburger bun. Calorie counting is a great habit to adopt, whether you want to lose weight or become more conscious of your eating habits and choices. Keep reading to learn how many carbs are in a hamburger bun and how to form healthier dietary habits.

Hamburger: a deadly fast food

It’s no secret that Americans love their burgers. As the summer rolls in, you will see burgers grilled in almost every backyard. But our love for burgers doesn’t end with summer; instead, it continues all year round. According to food industry research, on average, 37% of the American population consumes fast food daily, with burger-centric restaurants making up a whopping 31% of the industry landscape.

However, hamburgers, a seemingly innocent food item – can spell disaster for your health if you consume them without proper thought, especially if you suffer from an increased risk of diabetes, obesity, and chronic illnesses. Frequent consumption of hamburgers can increase your cholesterol levels, blood sugar, weight, chronic inflammation, blood pressure, and other ailments. And over time, you’ll lead a life riddled with health problems.

If you’re new to this, there’s only one golden rule to follow – unhealthy carbs are the biggest enemy of any health-conscious person. This mantra will help you avoid food with excessive and bad calories, such as unhealthy carbs and fats, and a burger is a manifestation of the worst possible food choices. It is high in fat, sodium, sugar, and carbs, and the combined power of these components can deliver a deadly punch capable of wreaking havoc on your body. Below we have outlined how many carbs in a hamburger bun and how you can transform your health by replacing burger buns with healthier alternatives.

How many carbs in a hamburger bun?

Your average hamburger bun is mostly just carbs, which includes healthy fiber, an indigestible carbohydrate necessary for good gut health – so not all carbs are bad. After all, carbs are beneficial for a healthy diet as they directly translate to sugar and energy for the body; however, not all carbs produce the same effect.

Total calories in hamburger: how many carbs in a hamburger bun?

There are 21g of carbs in a regular hamburger bun, which weighs 42g (approximately one and a half ounces). In comparison, there are little over 19g of carbs in a blended bun of a similar size. A typical hamburger bun is 63% carbohydrates, 27% fat, and only 10% protein. A single hamburger bun has 270 calories, requiring some form of physical exercise such as cycling, running, or even cleaning to burn.

Moreover, depending on your fitness goals, whether you prefer a heart-healthy, low-carb, or macronutrient diet, your needs for carbs and fats in the hamburger bun will change accordingly. Thankfully, you can ask your burger place to whip up a burger that meets your fitness goals. Now that you know how many carbs in a hamburger bun, keep scrolling to learn why the carbs present in a hamburger bun are harmful.

Why carbs in hamburger bun are harmful?

The carbs and calories in burger buns are digested into glucose through many metabolic pathways. Every one of your cells relies on this as its primary energy source. Most of your caloric intake, between 45% and 65%, should come from carbs since glucose is essential for proper functioning. According to US Dietary Guidelines, a 2,000 calory diet is sufficient for a moderately active adult. And a burger bun has 900cals to 1,300cals or 225g to 325g, which constitutes half of what your body needs to make it through the day.

With a daily calorie intake of 2,000, 6% to 8 % of your carbohydrate quota is used up by just one hamburger bun. Just by looking at the calories covered by a single hamburger bun, you’ve already had your fill of calorie intake for the day with a complete burger. Moreover, you’re likely to feel hungry in a few hours despite completing your calorie quota due to insulin release. This means you’ll have to exercise two times harder to get rid of these calories before consuming something new, or you risk obesity.

Three healthy alternatives to burger bun

Now that you know how many carbs in a hamburger bun, let’s look at healthier bun alternatives for a nutritional calorie intake.

1. Mushroom buns

Portobello Mushrooms are a crowd-favorite alternative to traditional burger buns. Low calory counts and super medicinal properties due to beta-glucan – what’s not to love about them? Plus, their circular shape and similar appearance mean you won’t be able to tell them apart.

According to the USDA, two portobello mushroom buns cover all grounds of nutritional value from fiber, protein, and carbs.

2. Lettuce buns

Lettuce buns are a simple yet delicious alternative to traditional buns. Substituting a crunchy wedge of lettuce for a hefty, high-carb bun adds a new twist to a well-loved dish by adding a crispy texture that no one would hate. Moreover, you won’t have to prep lettuce extensively before use, saving time and energy. Use a crisp wedge to encase your burger and dig in.

 According to the USDA, an average serving of lettuce (iceberg) covers just 12.5cals, which is in stark contrast to the 1100cals you would get in a traditional bun.

3. Cauliflower buns

Another great bun alternative is cauliflower. From texture to taste, they are a great addition to any dish. Moreover, there’s no challenge this versatile vegetable can’t handle, from burger buns to fried rice. However, it’s better to take caution with the recipe and carb intake, as it’s essential to stick to key recipe ingredients and not to go overboard with cheese. After all, cauliflower isn’t necessarily healthy, depending on the context of cooking and the recipe.


How many carbs are in a McDonald’s cheeseburger bun?

The cheeseburger bun from McDonald’s roughly carries 30 g of carbs. The patty is often padded with breadcrumbs, soy flour, and other fillers, which add to the carb count. So, avoiding the bun is best if you’re on a strict low-carb diet.

Can you get a bunless burger from a fast-food restaurant?

Nowadays, you’ll face little to no problem getting a bunless burger at a fast-food place. Ensure your order delivers sufficient nutrient value and you’re not missing essential calories.

How many carbs should you eat in a day?

According to the US dietary guidelines, carbohydrate consumption should account for 45% to 65% of daily caloric intake. Thus, if you consume 2,000 calories daily, you should acquire between 900 and 1,300 of them from carbs.

Bottom Line

Although burgers are delicious, they are loaded with carbs that harm your body. However, that doesn’t mean you have to give up burgers completely. You can easily manage your calorie intake without giving up your favorite food – trying out different alternatives to regular burger bun or going bun-less. Consider our healthy recommendations to enjoy burgers without worrying about your calorie count.


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