The Health Guru

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Nutrition Info: Calories in Hot Cross Buns

Posted on | April 2, 2012 | No Comments

Hot Cross Buns

A hot cross bun is a sweet spiced bun that typically contains currants, raisin, cinnamon, candied fruit and fruit peel that is marked with a white cross on top made from either pastry, flour or icing.  These buns are synonymous with Easter, traditionally only being eaten on Good Friday.  However, now they are growing in popularity and in some countries sold all year round.  They even come in less traditional flavours such as chocolate, choc-chip, coffee or apple.

When considering the nutrition value of these buns, it’s hard because of course there isn’t one standard recipe and portion size to analyse correctly.  So therefore, the below nutrition info is an estimate of one medium size bun (approx 60-70g) – about the size of a bun that you find from Coles / Woolworths.

Nutrition Information: Hot Cross Bun (1 medium bun)

  • Energy:  230 calories
  • Protein: 5 g
  • Carbs: 43 g
  • Fat: 4 g

It’s not surprising that for a little portion, they are quite energy dense.  1 bun is the equivalent of nearly 3 bananas.    This is because like a typical bread recipe it contains flour, milk, butter and sugar, which of course all contain energy.  Not to mention once cooked, they are best eaten warm with butter!  (Butter = 1 teaspoon contains approximately 50 calories)

I’m a little hesitant to comment too much about seasonal treats such as Hot Cross Buns.  I know that most people only eat them at Easter and look forward to them.  But knowledge is power.  Therefore, eat them in moderation, use little butter or none at all and avoid other condiments such as honey or jam if you can.

Health Guru note:  My personal confession is that I like my hot cross buns without fruit peel in them… yuck! In Australia there must be many people that feel the same way because you can purchase them without fruit peel.

If you’re interested in making your own Hot Cross Buns this easter, I found a healthier recipe that contains more fibre and fruit and even a Gluten Free / Paleo version to try.  Click here

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