How many calories are in pretzel buns?

Pretzel buns have become a popular alternative to traditional hamburger buns in recent years. Their signature taste and texture make burgers even more delicious. But like all breads and baked goods, pretzel buns do contain calories that should be accounted for when tracking your daily intake. In this comprehensive guide, we’ll explore how many calories are in pretzel buns from various brands and in different sizes. We’ll also look at how pretzel buns compare calorie-wise to regular burger buns and other bread options.

Calories in Pretzel Buns by Brand

The number of calories in pretzel buns can vary somewhat depending on the brand. Here is a look at calorie counts for some popular pretzel bun options:

Martin’s Pretzel Buns

Bun Size Calories per bun
Mini (1 oz) 90
Sandwich (2.6 oz) 240
Jumbo (4 oz) 360

Martin’s is one of the most popular and widely available brands of pretzel buns. Their mini buns are 90 calories each, while the larger sandwich size clocks in at 240 calories per bun. The jumbo 4 oz size has 360 calories per bun.

Auntie Annie’s Pretzel Buns

Bun Size Calories per bun
Classic (2.5 oz) 230
Jumbo (4 oz) 350

Auntie Annie’s are another common pretzel bun brand. Their classic sized buns have 230 calories each. The larger jumbo size contains 350 calories per bun.

Pepperidge Farm Pretzel Buns

Bun Size Calories per bun
Classic (2.5 oz) 240
Jumbo (4 oz) 380

For Pepperidge Farm’s pretzel buns, the classic size has 240 calories per bun while the jumbo size has 380 calories each.

Other Brands

Other brands of pretzel buns may have slight variations in their calorie counts, but most range from 200-400 calories per regular or large sized bun. Check the nutrition label on the packaging for exact calorie information of any brand.

As you can see, calories can vary somewhat across brands, but in general a regular or large pretzel bun contains 200-400 calories. Mini slider-sized buns range from 80-100 calories each.

Calories in Pretzel Buns vs Regular Buns

How do pretzel buns compare calorie-wise to plain white or whole wheat hamburger buns?

Here is a general calorie comparison:

Bun Type Calories (per 2-3oz bun)
Pretzel bun 200-400
White enriched bun 150-200
Whole wheat bun 100-150

Pretzel buns tend to be higher in calories than regular white or whole wheat hamburger buns. This is mostly due to pretzel buns having higher carbohydrate and fat content from ingredients like honey, butter, and egg yolks often used in pretzel dough.

However, the calorie differences are not enormous. Choosing pretzel buns will add approximately 50-200 calories more compared to a regular bun, depending on the sizes compared.

Calories in Pretzel Buns vs Other Bread Types

Here is a calorie comparison between pretzel buns and some other common bread choices:

Bread Type Calories (per 2-3oz serving)
Pretzel bun 200-400
White bread 75-100
Whole wheat bread 60-80
Croissant 200-300
Dinner roll 100-150

Pretzel buns are on the higher end calorie-wise compared to many other types of bread. Croissants are the closest comparable item, also ranging from 200-300 calories per serving.

In contrast, slices of basic white or whole wheat bread only contain 75-100 calories each. Dinner rolls range from 100-150 calories apiece.

So pretzel buns will net you more calories than regular bread slices or rolls. However, the difference is usually only 100-200 calories, so pretzel buns can definitely be enjoyed in moderation as part of an overall healthy diet.

Tips for Enjoying Pretzel Buns while Controlling Calories

Here are some tips to keep in mind if you want to enjoy pretzel buns but still watch your calorie intake:

– Opt for mini slider-sized buns which range from 80-100 calories each instead of large buns.

– Use pretzel buns only occasionally rather than every day. Have a turkey sandwich on whole wheat for lunch, then enjoy a pretzel bun burger for dinner.

– Split pretzel buns in half and make them into thinner sandwich thins to cut the calories.

– Fill your pretzel bun with lots of low-calorie veggies rather than high-fat meats and cheese to create a healthier meal.

– Watch your portion sizes of any added toppings and condiments like mayo, ketchup, or dipping sauces to avoid excess calories.

– Balance out your pretzel bun meal with lower calorie side dishes such as a salad or air-popped popcorn.

– Split a pretzel bun burger with a friend or loved one so you each eat half a bun.

With some smart adjustments, you can work pretzel buns into your diet in a healthy way without going overboard on calories. Moderation and variety are key when enjoying these tasty bakery treats.

Nutritional Profile of Pretzel Buns

Now that we’ve compared calories, let’s take a detailed look at the full nutritional profile of pretzel buns:


A 2-3oz pretzel bun contains about 30-40g of carbohydrate, mainly in the form of complex starches and naturally occurring sugars. This accounts for a good portion of the calories, as carbs contain 4 calories per gram.


Pretzel buns are a decent source of dietary fiber, with 2-4g per serving. Fiber is important for digestive and heart health.


There are approximately 3-5g of protein in each pretzel bun, which contributes to feeling full.


Depending on the recipe, pretzel buns can contain anywhere from 3-10g of fat per serving. Some of this comes from heart-healthy unsaturated fats like olive oil. But pretzel buns do tend to be slightly higher in saturated fat than regular buns.


Pretzel buns range from 300-500mg of sodium each, due to salt being a key ingredient in pretzel dough. This can account for a significant portion of the recommended daily sodium limit.


In addition to naturally occurring sugars from wheat flour, pretzel buns can contain 2-5g of added sugars per serving from ingredients like honey, molasses, or brown sugar. This gives them their signature flavor.


Pretzel buns provide small amounts of B vitamins, iron, selenium, potassium, and other important micronutrients. Enriched buns have added vitamins and minerals. Whole wheat varieties provide extra fiber and micronutrients.

So in moderation, pretzel buns can be part of healthy diet as they provide complex carbohydrates, fiber, and some beneficial nutrients. Just be mindful of slightly higher sodium and saturated fat contents compared to regular buns.

Health Benefits of Pretzel Buns

Here are some of the health benefits that pretzel buns can offer:

– Provide sustained energy from complex carbohydrates. The carbs in pretzel buns are digested slower than simple sugars, keeping blood sugar stable.

– Contain fiber for digestive and heart health. The 2-4g of fiber per serving promotes healthy digestion and cholesterol levels.

– Deliver protein for satiety. The protein in pretzel buns contributes to feeling fuller for longer after eating.

– Provide B vitamins for energy metabolism. Pretzel buns supply a range of B vitamins that help convert food into usable energy.

– Contains antioxidants like vitamin E. Whole wheat pretzel buns offer antioxidant benefits from nutritious ingredients like whole wheat flour.

– Can be made with healthy fats. Pretzel bun recipes can be made using olive oil or avocado oil for added heart-healthy fats.

Enjoying pretzel buns in moderation can be part of an overall balanced and nutrient-rich diet thanks to benefits like fiber, protein, antioxidants and healthy fats. Just be mindful of portion sizes to keep calories in check.

Potential Downsides of Pretzel Buns

Pretzel buns do come with a few potential downsides to keep in mind:

– Higher in calories and fat compared to regular buns. The extra ingredients like butter and egg yolks boost calories and saturated fat.

– Contains more sodium than regular buns. The salt used in pretzel dough significantly increases the sodium content.

– Added sugars in some recipes. Honey, molasses and brown sugar add sweetness but also extra sugars that should be limited.

– Can contain artificial ingredients. Some mass-produced varieties use TBHQ or other chemical preservatives. Check labels carefully.

– Lower protein and fiber than a whole grain slice of bread. While pretzel buns offer some nutrition, regular whole wheat bread may be a healthier choice.

To prevent any potential downsides, enjoy pretzel buns in moderation as part of an overall healthy and balanced diet, and be mindful of any extra sodium, sugars or artificial additives.


Pretzel buns contain between 200-400 calories per regular or large-sized bun, with some variability depending on the brand. They are moderately higher in calories compared to plain white or whole wheat hamburger buns, but not dramatically so. Pretzel buns also contain a range of beneficial nutrients like fiber, protein, and B vitamins, while being slightly higher in sodium and saturated fat. Enjoying pretzel buns occasionally can add delicious variety to your meals, as long as you account for the extra calories and balance them out with lower calorie foods at other times of day. Moderation and variety are key when incorporating these tasty bakery treats into an overall healthy diet.

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