1 Serving Bun (Hoagie) contains 178 calories.
Buns are popular bread rolls that come in different shapes and sizes. They are widely used for burgers, hot dogs, and sandwiches. However, depending on the type and fillings, buns may contain high amounts of calories, sugar, and fat.
In this article, we'll explore the nutritional value of buns, calories in different types of buns, and tips on how to reduce calories. We'll also discuss the best and worst toppings for buns, the effects of buns on weight, and alternatives to buns for a lower calorie option.
Nutritional Value of a Serving Bun
Buns provide carbohydrates, fiber, and some vitamins and minerals. The nutritional value of a bun depends on the type and ingredients used to make it. On average, a serving bun contains 44 grams of carbohydrates, 1.5 grams of fat, and 4 grams of protein. It also has 2 grams of fiber and provides some minerals like iron, calcium, and potassium. However, some types of buns may contain high amounts of sugar, preservatives, and artificial flavors.
Calories in Different Types of Buns
The calorie content of a bun may vary depending on the type, size, and fillings. Here are some examples of the calories in different types of buns:
- White hamburger bun (57g): 160 calories
- Whole wheat hamburger bun (57g): 130 calories
- White hot dog bun (44g): 120 calories
- French baguette (71g): 160 calories
- Hoagie roll (57g): 178 calories
How to Reduce Calories in a Bun
If you're watching your calorie intake or want to make a healthier choice, here are some tips on how to reduce calories in a bun:
- Choose whole wheat or multigrain buns instead of white buns. These are higher in fiber and nutrients and lower in calories.
- Opt for smaller buns, such as slider buns or mini bagels, instead of large buns.
- Make your own buns at home using whole wheat flour and natural sweeteners like honey or agave.
- Avoid toppings that are high in calories, such as mayonnaise, cheese, and bacon.
Best and Worst Toppings for a Bun
Toppings can add flavor and nutrition to a bun, but they can also increase the calorie content. Here are some best and worst toppings for a bun:
- Best toppings: avocado, tomatoes, lettuce, sprouts, grilled onions, turkey or chicken breast.
- Worst toppings: mayonnaise, ketchup, mustard, relish, cheese, bacon, fried onion rings, processed meat or sausages.
Calories in Bun with Different Fillings
The calorie content of a bun also depends on the fillings. Here are some examples of the calories in a bun with different fillings:
- Grilled chicken sandwich on a whole wheat bun: 320 calories
- Beef burger with avocado and tomato on a white bun: 450 calories
- Veggie burger with hummus and roasted vegetables on a whole wheat bun: 350 calories
- Tuna salad sandwich on a white bun: 350 calories
Effects of Bun on Weight
Consuming buns in moderation as part of a balanced diet is not likely to cause weight gain. However, if you eat buns frequently and in large amount, it may increase your calorie intake and contribute to obesity and other health problems. Additionally, some people may be sensitive or allergic to gluten, a protein found in wheat, and may experience digestive issues when consuming buns or other gluten-containing foods.
Serving Size for a Bun
The serving size for a bun may vary depending on the recipe or the brand. However, as a general guideline, a serving bun is about 57 grams or 2 ounces. It's important to read the nutrition label and check the serving size to determine the calorie and nutrient content of the bun you're consuming.
Nutrition Facts of a Bun
Here are the nutrition facts for a serving bun (57g):
- calories: 178
- Total fat: 2g
- Saturated fat: 0.4g
- Cholesterol: 0mg
- Sodium: 308mg
- Total carbohydrates: 34g
- Dietary fiber: 2g
- Total sugars: 3g
- Protein: 5g
Calories in Homemade Bun
Making your own buns at home can be a fun and healthy activity. Here's an example of the calorie content of a homemade whole wheat bun:
- Homemade whole wheat bun (57g): 120 calories
Alternatives to Bun for a Lower Calorie Option
If you want to skip the bun altogether or are looking for a lower calorie option, here are some alternatives:
- Lettuce wraps: use large lettuce leaves to wrap burgers or sandwiches instead of buns.
- Portobello mushrooms: grill or roast portobello mushrooms for a tasty and low calorie bun substitute.
- Sweet potato buns: slice a sweet potato into rounds and bake or grill for a nutritious and colorful bun replacement.
- Rice or quinoa cakes: use cooked rice or quinoa to make patties that can hold your fillings together.
“Choosing whole wheat or multigrain buns and filling them with fresh, colorful veggies and lean protein is a great way to enjoy a delicious and satisfying meal that is also nutritious and low in calories.”
5 FAQ About a Serving of Bun (Hoagie) with 178 calories
1. What is a hoagie?
A hoagie is a sandwich typically made with Italian meats, cheeses, and vegetables on a long roll or bun. It originated in Philadelphia and is also known as a sub or grinder.
2. How many calories are in a hoagie bun?
A serving of hoagie bun contains 178 calories. This may vary depending on the brand or type of bun used, as well as the size.
3. What is the nutritional value of a hoagie bun?
In addition to the calorie content, a hoagie bun typically contains carbohydrates, protein, and some fats. It may also have added sugars and sodium, depending on the ingredients and preparation method.
4. Can a hoagie bun be part of a healthy diet?
While a hoagie bun is not a particularly nutrient-dense food, it can be part of a balanced diet when consumed in moderation and combined with filling and nutritious ingredients such as lean protein, vegetables, and healthy fats. Consider opting for whole-grain buns for added fiber and nutrients.
5. What are some alternatives to hoagie buns?
If you're looking to reduce your calorie intake or avoid eating processed carbs, consider using lettuce or collard greens as a wrap or opting for whole-grain bread, pita, or tortillas as an alternative to hoagie buns. You can also try making a sandwich or wrap with sliced deli meat, cheese, and vegetables without a bun altogether.