BROWNBERRY 100% WHOLE WHEAT BUNS score 51/100 (Decent) due to a moderate amount of fiber and protein, balanced against its classification as an ultra-processed food and notable sodium content.
This product received a FoodScore of 51/100, placing it in the 'Decent' category.
Each bun provides 7g of fiber and 10.5g of protein per 100g, contributing positively to its score.
A significant concern is the 578.95mg of sodium per 100g, which contributes to score penalties.
As a NOVA class 4 food, it is considered ultra-processed, impacting its overall nutritional rating.
One bun is a standard serving, providing a convenient option for meals.
Scores +4 points above the grain category average (47/100 across 2269 foods).
Fiber
7g
25% of Daily Value
Protein
10.49g
21% of Daily Value
Added sugar
5.3g
11% of Daily Value
Sodium
578.95mg
25% of Daily Value
+
What it brings to the table
Fiber (7g)+9
Protein (10.5g)+6
Micronutrients (Iron)+2
−
What holds it back
Added sugar (5.3g)-4
Sodium (579.0mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 51
BROWNBERRY 100% WHOLE WHEAT BUNS achieved a FoodScore of 51 out of 100, placing it in the 'Decent' category. This score reflects a balance of beneficial nutrients and factors that detract from its overall nutritional quality. On the positive side, the product earns points for its fiber content, providing 7g per 100g, and its protein, at 10.5g per 100g. It also receives a small bonus for its iron content (13% DV). However, several factors reduce its score. The presence of added sugar, at 5.3g per 100g, incurs a penalty. The sodium content is also a significant concern, with 578.95mg per 100g contributing to a penalty. Furthermore, its classification as a NOVA class 4 food indicates it is ultra-processed, which results in a substantial penalty. Ingredients like soy lecithin and cultured wheat flour are common in such formulations. Compared to a generic whole-grain equivalent, this product offers similar fiber and protein but carries the added sugar and ultra-processed classification that may not be present in simpler whole-grain options.
Health benefits
What the nutrients in brownberry 100% whole wheat buns, 100% whole wheat actually do for you, grounded in established dietary science.
Source of Dietary Fiber
These BROWNBERRY buns provide 7g of fiber per 100g, which is a notable contribution to daily fiber intake. Dietary fiber is important for digestive health, helping to maintain bowel regularity and supporting a healthy gut microbiome. Including fiber-rich foods can also contribute to feelings of fullness, which may assist with appetite management. This product can be a convenient way to increase fiber in a meal.
Contributes to Protein Intake
With 10.49g of protein per 100g, these buns can contribute to your daily protein needs. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. While not a primary protein source, incorporating these buns into a meal with other protein-rich foods, such as lean meats or legumes, can help create a more nutritionally balanced meal.
Provides Essential Iron
This product supplies 2.28mg of iron per 100g, accounting for 13% of the Daily Value. Iron is a crucial mineral involved in oxygen transport throughout the body as a component of hemoglobin, and it plays a role in energy production. Consuming foods that provide iron, especially for individuals who may be at risk of deficiency, is important for maintaining overall vitality and preventing fatigue.
BROWNBERRY 100% WHOLE WHEAT BUNS score 51/100 (Decent) due to a moderate amount of fiber and protein, balanced against its classification as an ultra-processed food and notable sodium content.
How to eat it
BROWNBERRY 100% WHOLE WHEAT BUNS are typically used as a base for sandwiches or burgers. A common serving is one bun. While they offer some nutritional benefits, it's important to consider the overall meal composition to ensure a balanced intake.
Pair with lean protein sources like grilled chicken or fish, and add plenty of vegetables to create a nutrient-dense meal.
Consider using half a bun or opting for an open-faced sandwich to manage carbohydrate and sodium intake.
Look for spreads and toppings that are low in added sugar and sodium, such as avocado or a homemade hummus.
Store in an airtight container at room temperature or freeze for longer preservation to reduce food waste.
Things to keep in mind
Individuals with celiac disease or gluten sensitivity should avoid this product as it contains whole wheat flour and wheat gluten. The ingredient list also includes soy lecithin, which is a common allergen for those with soy allergies. The sodium content of 578.95mg per 100g is relatively high; individuals monitoring their sodium intake, such as those with high blood pressure, should consider this when incorporating the buns into their diet. As a NOVA class 4 food, it is considered ultra-processed, which some dietary guidelines suggest limiting for optimal health.
These buns score 51/100, placing them in the 'Decent' category. They offer fiber and protein, but also contain added sugar and a notable amount of sodium. While they can be part of a balanced diet, it's important to consider the overall nutritional profile of your meal. The ultra-processed nature of the product also contributes to its score.
How does BROWNBERRY compare to other whole wheat buns?
Compared to a generic whole-grain bun, BROWNBERRY 100% WHOLE WHEAT BUNS provide similar fiber and protein. However, the specific formulation, including ingredients like soybean oil and cultured wheat flour, contributes to its NOVA class 4 ultra-processed designation. Brands like Pepperidge Farm also offer whole wheat buns, and their nutritional profiles would need to be compared directly for specific differences in sugar, sodium, and fiber.
What is 'cultured wheat flour' in the ingredient list?
Cultured wheat flour is often used as a natural preservative in baked goods. It helps to extend shelf life by inhibiting mold growth and spoilage. While it contributes to the product's classification as ultra-processed, it is generally recognized as safe for consumption and is not typically associated with adverse health effects in most individuals. Its primary role is in product preservation.
What is a reasonable portion size for these buns?
The declared serving size is one bun. For most adults, one bun as part of a meal is a reasonable portion. If you are monitoring carbohydrate or sodium intake, you might consider using half a bun or opting for an open-faced sandwich. Always consider the overall caloric and nutrient density of your entire meal.
Can these buns be frozen?
Yes, these buns can be frozen to extend their shelf life. Freezing helps maintain freshness and can be a practical way to store them if you don't consume them quickly. Thaw them at room temperature or gently warm them before use. This practice can help reduce food waste and ensure you always have buns on hand.