Protein content
6.9 g of protein in 1 bun (56 g) of whole wheat hamburger bun, or 4.6 g for every 100 kcal it supplies.
Share of this food's calories that come from protein - it is more of an energy food than a protein food.
| Protein per 100 kcal | 4.6 g |
|---|---|
| Protein per 100 g | 12.4 g |
| Protein per serving | 6.9 g in 1 bun (56 g) |
| Calories from protein | 18% |
| Protein to fat | 2.8 g per 1 g fat |
| Rank in grains, per 100 kcal | 11th of 111 |
| Rank of all foods, per 100 g | 400th of 796 |
| Share of 50 g Daily Value | 14% per serving |
| Protein quality | Incomplete protein |
One 1 bun, 6.9 g protein.
Every 100 kcal of whole wheat hamburger bun brings 4.6 g of protein. On that measure it ranks 11th of the 111 grains in this database and 492nd of all 796 foods on the site. Measured by weight instead, its 12.4 g per 100 g ranks 18th in its group.
Around 18% of the calories in whole wheat hamburger bun come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Weight for weight, whole wheat hamburger bun has 2.8 g of protein for each gram of fat (12.4 g against 4.38 g per 100 g).
Set against fried rice, another grain entry in the database, a serving carries about 0.5 g more protein (fried rice has 6.4 g per 1 cup).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is counted by piece at 56 g, and it covers about 14% of the 50 g FDA Daily Value for protein.
Serving sizes
| Portion | Weight | Protein | Calories |
|---|---|---|---|
| 100 g | 100 g | 12.4 g | 269 kcal |
| 1 bun (serving used here) | 56 g | 6.9 g | 151 kcal |
The USDA record lists no other household measure for this food; protein and calories scale from the per-100 g figures.
Related
Highest-protein grains per serving · Most protein-dense foods · Highest protein per 100 g
Quick answers
12.4 g. The 1 bun serving used on this page weighs 56 g and so carries 6.9 g.
4.6 g. That figure divides its 12.4 g of protein per 100 g by its 269 kcal per 100 g, so it does not depend on serving size.
No. On its own, the protein in whole wheat hamburger bun is short of at least one essential amino acid; other protein sources across the day fill the gap.
About 14%. One 1 bun serving has 6.9 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #174090 (Rolls, hamburger or hot dog, whole wheat), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.