
So I tweeted my fellow dietitian mate, Mel Carmody, who I knew would be able give us the scoop on those buns that we find ourselves eating year after year (some of you may eat them all year round!) So are they healthy? Are they not? Mel answers all your questions below. And she's even gone to the trouble of doing a nutrient comparison of the different brands and has plotted a beautiful table with the fats, calories, you name it. Enjoy the read!
Melissa is an Accredited Practising Dietitian who has recently had a tree change and is now working in beautiful country NSW as a clinical dietitian. Mel is passionate about local produce and supporting local farmers, and is looking forward to attending a 100 mile dinner for the towns Food Week. She enjoys every opportunity to spread the word on healthy, nutritious and delicious food, and could spend hours talking food and testing out recipes. If she’s not in the kitchen you’ll find Mel pounding the pavement in training for her next half marathon or cycling down to the farmers markets to pick up ingredients for her next food creation.
Follow Mel on Twitter
As the haze of Christmas food lifted and the shopping aisles were cleared of the puddings and chocolate calendars, the next round of festive foods began to invade our supermarkets, yes Easter eggs and hot cross buns. But should we be eating hot cross buns from Christmas to Easter or are they more suited as a special treat?
Not only can you buy the traditional bun, but sourdough, choc chip, fruitless, mocha and gluten free are also on offer, with sizes ranging from mini to jumbo cafe style. With this much choice, how do you know which is the healthiest option, and how do they compare to similar products such as raisin toast?
At this time of year, bakeries and supermarkets have towering tables filled with hot cross buns. Before you throw the nearest packet into your basket, keep in mind that some varieties of buns are a healthier option than others. Most varieties are relatively low in fat with the exception of choc chip and mocha. Comparing Bakers Delight options, the mocha bun contains almost 3 times as much total fat as the authentic sourdough and 5 times as much saturated fat. The choc chip bun is not too far behind in terms of fat content, making these varieties more of a treat food.
Carb comparison & GI
Another thing to keep in mind is that most buns contain as much carbohydrate as 2-3 slices of bread, making them quite carbohydrate dense. The fruit varieties have a low to medium glycemic index rating meaning they provide a slower release of energy and a lower spike in your blood sugar levels, while the chocolate varieties have a higher glycemic index so will cause a greater rise and fall in your blood sugar.
Go for the mini-me's
When choosing your hot cross bun also be aware the effect portion size has on nutrition, with super sized also meaning super sized kilojoule contents. The mini portions have a more appropriate kilojoule content for a snack, while a couple of larger sized buns have similar energy as a small meal. Adding toppings also adds kilojoules, with a low fat spread a better option than the saturated fat hit from lashings of butter.
What about raisin toast?
So how do hot cross buns compare to raisin toast? The protein and carbohydrate content between them are very similar, but 2 slices of thin raisin toast has less total fat and the second lowest energy content than any variety of an average sized bun in this comparison.*
The verdict
If you do choose a hot cross bun keep in mind the mini sized options means a lower kilojoule content, fruit options have more fibre, and the choc chip and mocha varieties are best kept as a treat at Easter time due to their high fat content.
Happy Easter!
*Tip Top Raisin Toast was compared to Bakers Delight, Woolworths and Coles hot cross buns
Editor's note:

Ok now over to you guys. Which buns do you like (please no Brad Pitt jokes, let's keep it family friendly) and do you have any healthy tips on how you like to serve your buns?
Hoppy Easter xx
Ps. Want some tips on dealing with the chocolate that Easter brings? Check out my post here.
Ps. Want some tips on dealing with the chocolate that Easter brings? Check out my post here.