For those with celiac disease or gluten sensitivity, dining out can be tricky. Cross-contamination is a concern, and it can be hard to find gluten-free options at many restaurants. Culver’s, a popular fast-food chain in the Midwest United States, offers a few gluten-free choices, including a gluten-free hamburger bun. But for those counting carbs or following a specific diet plan like keto, an important question is: how many carbs are in Culver’s gluten-free bun?
In this article, we’ll take a detailed look at the nutritional information for Culver’s gluten-free bun to find out the carb count as well as calories, protein, and other nutrients. We’ll also provide some tips for customizing your Culver’s order to make it keto-friendly or lower in carbs. Whether you have celiac disease, are avoiding gluten for other reasons, or simply want to make healthier choices, read on for the full nutritional breakdown of Culver’s gluten-free bun and how to order to meet your dietary needs.
Nutrition Information for Culver’s Gluten-Free Bun
According to the nutrition data published on the Culver’s website, here are the macronutrients in a Culver’s gluten-free hamburger bun:
- Calories: 230
- Total fat: 3.5g
- Carbohydrates: 41g
- Dietary fiber: 6g
- Total sugars: 2g
- Added sugars: 0g
- Protein: 8g
So a single Culver’s gluten-free bun contains 41 grams of total carbohydrates. However, we have to take a closer look to determine the net carbs, which is what matters most for low-carb diets.
Out of the 41 grams total carbs, 6 grams come from fiber. The fiber is indigestible plant material, so we can subtract the grams of fiber from the total carbs to get the net carbs. Using this formula:
Total Carbs – Dietary Fiber = Net Carbs
The calculation is:
41g total carbs – 6g fiber = 35g net carbs
So the net carbs in a Culver’s gluten-free bun is 35 grams.
How the Carb Count Compares
To put the 35 grams of net carbs into context, we can compare it to a regular white hamburger bun and other gluten-free bun options:
| Bun | Net Carbs |
|---|---|
| Culver’s Gluten-Free Bun | 35g |
| Culver’s Regular White Bun | 29g |
| Udi’s Gluten-Free Hamburger Bun | 16g |
As you can see, Culver’s gluten-free bun is higher in net carbs than both their regular bun and another leading brand of gluten-free bun, Udi’s. The difference versus the regular bun is 6 grams, and the difference versus Udi’s is a significant 19 grams.
So if you are following a ketogenic diet, where net carbs should be kept very low, Culver’s gluten-free bun is not the best option. There are lower-carb bunless burger options detailed later in this article.
If you simply want a gluten-free bun that is moderately low in carbs, Udi’s may be a better choice with only 16 grams of net carbs. But Culver’s gluten-free bun can still fit into a less restrictive low-carb or moderate carb diet in moderation.
Calories and Macronutrients
Beyond just carbohydrates, here is a full look at the calories and macronutrient profile in a Culver’s gluten-free bun:
| Nutrient | Amount |
|---|---|
| Calories | 230 |
| Fat | 3.5g |
| Carbs | 41g |
| Fiber | 6g |
| Sugar | 2g |
| Protein | 8g |
The 230 calories per bun is fairly high. For comparison, a regular white hamburger bun contains about 120 calories.
The 8 grams of protein is a good amount for a single bun. And the minimal sugar content of just 2 grams is excellent.
So overall, while the calorie and carb counts may be higher than some other options, the Culver’s gluten-free bun is still a quality source of protein and fiber without lots of added sugars.
Micronutrients in Culver’s Gluten-Free Bun
In addition to the macros, Culver’s gluten-free bun contains a variety of essential vitamins and minerals:
| Micronutrient | Amount |
|---|---|
| Calcium | 26mg |
| Iron | 3.1mg |
| Potassium | 99mg |
| Vitamin A | 31IU |
| Vitamin C | 0.6mg |
| Thiamin | 0.4mg |
| Riboflavin | 0.4mg |
| Niacin | 2.5mg |
| Vitamin B6 | 0.1mg |
| Vitamin B12 | 0.3mcg |
Some key nutrients provided include 6% of the Daily Value for iron, 8% for thiamin and riboflavin, and 11% for niacin. The gluten-free bun also contains small amounts of B vitamins, potassium, calcium and vitamin C.
So while not incredibly high in micronutrients, the bun provides useful amounts of key vitamins and minerals to round out a meal.
Ingredients in Culver’s Gluten-Free Bun
Culver’s prepares their gluten-free bun fresh in the restaurant. According to the company, the bun consists of:
- Brown rice flour
- Potato starch
- Tapioca flour
- Sugar
- Yeast
- Whole eggs
- Canola oil
- Apple cider vinegar
- Xanthan gum
- Salt
The mix of gluten-free flours and starches like brown rice flour, potato starch, and tapioca flour make the foundation of the bun. Eggs and yeast help provide rise and texture. And xanthan gum acts as a binder to hold the bun together.
This combination of whole food ingredients provides a gluten-free bun that is quite dense and substantial for holding burgers and sandwiches. The texture and flavor are different than a traditional white bun, but the Culver’s gluten-free bun gets positive reviews from many customers for being hearty and delicious tasting.
How to Order Low-Carb at Culver’s
If you want to keep your meal at Culver’s lower in carbs, here are some tips:
* Skip the bun and order your burger or sandwich lettuce-wrapped or in a bowl over a salad instead. This removes over 30g net carbs from your meal.
* Opt for a lower-carb option like the grilled chicken sandwich or chili over one of the burgers, which often have sugary sauces or glazes on top. Get sauces and dressings on the side.
* Build your own salad with low-carb add-ons like bacon, cheese, avocado, and hard-boiled egg. Avoid croutons, taco strips, and other high-carb toppings. Ask for dressing on the side and use just a drizzle.
* Choose a side salad with vinaigrette instead of coleslaw, potato salad, or Mac and Cheese. Or opt for a side of steamed broccoli or green beans.
* Stick to water, unsweetened tea, or black coffee for your drink. Avoid the shakes, malts, and lemonade.
* For dessert, a small scoop of ice cream can fit into a low-carb day. Or choose the gluten-free fudge popsicle which has just 8g net carbs.
* Ask for any sauces or dressings on the side and use sparingly to control carbs.
By customizing your meal using these low-carb tips, you can still enjoy Culver’s flavor while maintaining your dietary needs. Just opt for a lettuce wrap or bowl over the gluten-free bun to really cut the carbs.
Is Culver’s Gluten-Free Bun Keto-Friendly?
The keto diet calls for keeping net carbs very low, usually around 20-50g per day. With 35g net carbs, the Culver’s gluten-free bun takes up a big chunk of that allotment. Some keto followers make room for buns in moderation, but most would avoid it.
You can still eat at Culver’s on a keto diet by:
* Skipping the bun entirely and choosing lettuce wrapped burgers or sandwiches
* Ordering a side salad or steamed vegetables instead of fries or potato sides
* Opting for grilled chicken or chili as lower-carb entrees
* Adding avocado, bacon, cheese and other keto-approved toppings
* Asking for sauces and dressings on the side
* Sticking with keto-friendly beverage choices
So the gluten-free bun itself would be too high in carbs for strict keto. But you can “keto-fy” your meal by avoiding the bun and making other carb swaps. This way you can stay in ketosis while enjoying Culver’s tasty foods.
Is Culver’s Gluten-Free Bun Whole30 Compliant?
The popular Whole30 diet eliminates gluten along with other food groups like grains, legumes, dairy, and added sugar. Culver’s gluten-free bun counts as a grain, so it would not be Whole30 compliant.
However, you can still construct a Whole30 approved meal at Culver’s. Order a lettuce-wrapped burger or grilled chicken sandwich without the bun. Choose sides like a salad with oil and vinegar or steamed broccoli. Stick to water as your beverage. And skip sauces that may contain sugar – ask for any sauces on the side.
This allows you to take advantage of the high-quality meats and vegetables at Culver’s while adhering to the Whole30 guidelines. Just avoid the gluten-free bun as well as cheese, dressings, and other off-limits ingredients during your Whole30 month.
Is Culver’s Gluten-Free Bun Dairy-Free?
The Culver’s gluten-free bun does not contain any dairy ingredients like milk, cheese, butter, or cream. So it can be eaten on a dairy-free diet.
However, some other menu items at Culver’s do contain dairy, including:
* Burgers with cheese
* Custard and malts
* Ranch dressing
* Mac and cheese sides
* Cheese curds
* Some desserts
So check menu items carefully if you have a dairy allergy or intolerance. Stick to dairy-free choices like hamburgers without cheese, salads with oil and vinegar dressing, and the gluten-free dairy-free fudge popsicle for dessert. Culver’s kitchen takes steps to avoid cross-contamination when preparing allergy-friendly meals.
Is Culver’s Gluten-Free Bun Vegan?
Culver’s gluten-free bun is not suitable for a vegan diet. The bun contains eggs and thus is not vegan friendly.
Some vegan menu options at Culver’s include:
* Salads and salad dressings without cheese or chicken
* Steamed broccoli side
* Fries
* Applesauce side
* Gluten-free fudge popsicle for dessert
So with some modifications, you can eat at Culver’s as a vegan. But avoid the gluten-free bun, custards, cheeses and meats. Check labels carefully for eggs and dairy ingredients. Load up on the plant-based sides and salads.
Price of Gluten-Free Bun at Culver’s
As of November 2023, adding a gluten-free bun to your burger or sandwich at Culver’s costs an additional $1.59.
This pricing is in line with upcharges for gluten-free buns at other fast-food chains like McDonald’s and Burger King. Given the cost of specialty gluten-free ingredients and the labor to prepare the buns fresh in house, the upcharge is reasonable compared to competitors.
And when you factor in the large serving size (each bun is about 130 grams), the gluten-free bun offers good value for money versus other gluten-free packaged buns you may buy at the grocery store by weight. So if it fits within your diet and you want the treat of a burger on a tasty gluten-free bun, the $1.59 extra cost seems fair at Culver’s.
Should You Eat Culver’s Gluten-Free Bun?
Here are some pros and cons to consider:
Pros:
- Provides a hearty, substantial gluten-free bun option
- Made fresh in-house from whole food ingredients
- Adds Under $2 to your order for the convenience
- Safer for those with celiac due to limited cross-contamination
- Good source of protein and fiber
- Contains nutrients like B vitamins, iron, and potassium
- Delicious, indulgent treat for gluten-free bun lovers
Cons:
- Higher in net carbs and calories than some other buns
- Not suitable for keto or extremely low-carb diets
- Contains egg, so not vegan
- Still a processed gluten-free flour product
- Adds cost to your order
In the end, it is a personal decision based on your individual dietary needs and preferences. For an occasional splurge, Culver’s gluten-free bun can be an enjoyable option for gluten-free and celiac customers looking for a tasty burger treat. But it may not fit all dietary plans, especially very low-carb ones. Check the nutrition specs against your own requirements.
The Bottom Line
So how many carbs are in Culver’s gluten-free bun? A single bun contains 41g total carbs and 35g net carbs after fiber is subtracted. That puts it on the higher carb end compared to some other gluten-free buns.
The substantial, delicious bun provides calories, protein, fiber and nutrients. But it would not fit into a keto or Whole30 type diet. You can keep your Culver’s meal lower carb by opting for a lettuce wrap or burger bowl instead.
If you want an occasional gluten-free bun treat, Culver’s option makes the splurge easy when dining out. Just balance it with lower carb sides and keep portions in check based on your own nutritional needs. By understanding the carb count and modifying your order, you can still enjoy Culver’s flavor while maintaining healthy eating habits.
