5 Incredible Health Benefits Of Buns

Health Benefits of Buns
Image: Dolapo Grey

Buns, a type of snack or breakfast pastry, are fried or baked dough balls with a crispy exterior and a soft and fluffy interior. They are usually made with flour, sugar, baking powder, milk, and eggs, among other ingredients, and can be flavored with spices like cinnamon or nutmeg.

In Nigeria, buns are a popular snack or breakfast food that can be found in almost every corner of the country. They are widely available in street food vendors, small shops, and even in some fast-food restaurants. Nigerians enjoy buns as a quick and convenient snack on-the-go or as part of a hearty breakfast.

Buns are often eaten during special occasions and celebrations in Nigeria, such as weddings, birthdays, and other festive events. They are also a staple snack during religious festivals like Ramadan and Christmas.

But beyond being a tasty snack or breakfast food, buns also offer several health benefits. In this article, we will explore the nutritional value and health benefits of buns. But first, are buns healthy to eat?

Are Buns Healthy To Eat?

There is a popular notion that buns are unhealthy snacks. But are buns really unhealthy? You can out rightly say that buns are healthy or unhealthy. There are different types of buns, and they don’t have the same nutritional properties.

The health benefits of buns depend on the ingredients used for making them. For instance, a 100g of Whole wheat bun is healthier than a hamburger bun. 

Before exploring the health benefits of buns, let’s look at the types of healthy buns.

Types of Healthy Buns

The types of healthy buns that you can try out at home include:

  • Cinnamon buns 
  • Oats buns 
  • Flax bun 
  • Sprouted rye buns 
  • Whole wheat buns 
  • Sprouted whole-grain buns 
  • Hot cross buns 
  • Panini buns 
  • Ciabatta buns 
  • The Hamburger bun.

Nutritional Value Of Bun

The nutritional value of buns varies depending on the specific ingredients used, but generally, buns are a good source of energy, protein, carbohydrates, and fiber.

According to the USDA, 100g of whit hamburger buns contains approximately 256 kcal of energy, 9.3g of protein, 48.84g of carbohydrates, 3.49g of fat, 2.3g of fiber, 6.98g of sugar, and 465mg of sodium.

Health Benefits of Buns (Healthy Buns)

Nigerian buns food

Here are some of the likely health benefits of buns:

1. Rich in fiber

Buns, especially whole grains buns, hot cross buns, and buns made of nuts, are rich in fiber. The fiber content of the buns helps improve digestive functions and prevents constipation. Additionally, Fiber helps reduce bad cholesterol, which reduces the risk of heart disease. Also, they are helpful for weight loss.

The fiber content in buns acts as a prebiotic. A prebiotic is a compound that increases microorganisms in the stomach that protects the digestive system.

Studies have shown that gut bacteria improve digestion, reduce obesity and improve the immune system.

2. Great source of energy

Buns are rich in carbohydrates and calories that provide quick energy. You should note that carbohydrates are not always harmful to health; they are only harmful when consumed in excess quantity.

So if you are tired and need quick energy, you can take some buns and fruit juice. Carbohydrate does not only provide energy; they enhance your mood and brain functionality.

3. Excellent source of micronutrients

Besides regular buns, which aren’t very healthy, some special types of buns are rich in unique micronutrients. For example, whole grain buns are rich in iron, vitamin A, and vitamin B1. B2. B3. B6, B12, and vitamin E. White Hamburger contains a good amount of iron and can be fortified by minerals such as calcium and niacin.

Studies have shown that iron helps to produce red blood cells and improves the transportation of oxygen to different parts of the body.

Also, Studies have shown that rye buns contain helpful micronutrients that help to lower cholesterol due to their nutritional ingredients.

4. Incredibly filling food

Buns can be a satisfying and filling food choice, particularly when paired with protein and healthy fats. This can help to control appetite by keeping you feeling full and reducing the likelihood of overeating.

Many buns contain whole grains, which are an excellent source of dietary fiber. These dietary fiber can help make you feel fuller.

5. Perfect light snack

When consumed in moderation and prepared with healthy ingredients, buns can serve as a great healthy light snack.

Buns can be made with healthy ingredients like whole grain flour, nuts, and seeds, which can provide additional nutrients like vitamins, minerals, and healthy fats.

It can be eaten as an affordable snack in between meals.

Health Benefits of Buns
Image: Dolapo Grey

Does Eating Buns Impose Any Adverse Effects

You can only suffer from adverse effects if you consume bun in excess. Below are some of the adverse effects of buns due to high consumption.

1. High Sodium

Buns have a high amount of sodium content. So, you might develop hypertension if you eat it in excess. However, you can make your bus healthier by including a small quantity of salt when making it.

2. Weight Gain

Buns, especially refined and white buns, are high in carbohydrates. Also, they are high in glycemic. Excess consumption of these buns can spike weight gain, and this increases your risk of obesity, high blood sugar, and diabetes.

3. Unhealthy Fats

Buns are deep-fried, and most people use refined groundnut oil, which is unhealthy. Buns deep fried in refined groundnut oil increase the quantity of unhealthy fats in the body. To make your buns healthier, go for healthier oil options, such as virgin olive oil and coconut oil.  


Buns are well-liked snacks all over the house. Go for healthier buns and eat them in moderation to enjoy the healthy benefits of buns. Avoid regular or while buns, as they aren’t too healthy, especially for older adults.  



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