Whole wheat bun
Medium GI
GL 31 per 100 g
- Higher fiber content than white bread
- Moderate glycemic load
Whole wheat bun has a glycemic index of 69 (Moderate).
Updated Jul 30, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 0.4 per 100 g A lettuce wrap provides a crisp, low-carb alternative that drastically reduces the glycemic load from 31 to 0.44, preventing blood sugar spikes.
Romaine or iceberg lettuce leaves (raw) - GL 0.3 per 100 g Using a portobello mushroom cap as a bun substitute offers a savory, nutrient-dense option with a negligible glycemic load of 0.33.
Raw Portobello Mushroom Cap - GL 20 per 100 g This bun provides a more fiber-rich, lower-glycemic grain alternative (GL 20 vs 31) for those who prefer a traditional bread texture.
Spelt and flaxseed bun
Forms of Whole wheat bun
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Whole wheat bun is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 250 kcal |
| Carbohydrates | 45 g |
| Sugars (Total) | 5 g |
| Natural | 3 g |
| Added | 2 g |
| Fiber | 6 g |
| Soluble | 2 g |
| Insoluble | 4 g |
| Protein | 9 g |
| Fat | 3.5 g |
| Saturated | 0.5 g |
| Unsaturated | 3 g |
| Sodium | 400 mg |
Processing Level
Why this score?
- Higher fiber content than white bread
- Contains more micronutrients
- Moderate protein content
- Moderate glycemic load
- Processed grain product
- Contains added sodium and sugars
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Whole wheat bun?
Whole wheat bun has a glycemic index of 69 (Moderate) and a glycemic load of 31 per 100 g.
Is Whole wheat bun good for people with insulin resistance?
Whole wheat bun has a medium glycemic index (69). It fits in moderation, ideally with protein or fat; a lower-load alternative is Romaine or iceberg lettuce leaves (raw).
Which form of Whole wheat bun has the lowest glycemic load?
Among the forms of Whole wheat bun in this database, Whole green bun has the lowest glycemic load (24 per 100 g).
Check Whole wheat bun in the Logi app, with your portion.
