FORGET chocolate eggs and bunnies, hot cross buns are the true stars of Easter.
They’re sticky, doughy and downright delicious, especially when toasted and slathered in slightly salted butter.
But you might think twice about popping a pack in your supermarket trolley once you know what’s really in them.
Analysis by The Sun shows some varieties contain the same number of calories as a Cadbury Double Decker (250kcal) and almost twice the sugar in a Krispy Kreme Original Glazed doughnut (12g).
Others have nearly as much fat as a McDonald’s Cheeseburger (12g), and 91 per cent more salt than a bag of Walkers Ready Salted crisps (0.34g).
Dietitian Emma Shafqat, from Dietitian With a Difference, tells Sun Health: “Hot cross buns are a traditional Easter treat.
“They are great for this time of year, but it should be recognised that they are often high in sugar, fat, calories, and sometimes salt.
“Therefore, moderation is key when incorporating them into your diet.
“Also, pay attention to the packaging. Hot cross buns are a cherished Easter tradition, but their nutritional profiles can vary significantly across different brands and varieties.”
Here, we take a look at some of the worst offenders – and the healthier options available for 2025.
ASDA
Exceptional by ASDA 4 Extra Fruity Hot Cross Buns
- Sugar: 20g
- Fat: 2.8g
- Calories: 232
- Salt: 0.23g
Emma says: “These classic fruity buns incorporate a blend of dried fruits, such as raisins and sultanas, and a spiced dough.
“While the fruit offers natural micronutrients, the overall sugar content – the same as KitKat Chunky – makes them best suited as an occasional treat.
“The refined wheat flour and added sugar helps to achieve their moist texture and sweet flavour, and the preservatives and emulsifiers maintain freshness.”
Exceptional by ASDA 4 Tiramisu Hot Cross Buns
- Sugar: 8.8g
- Fat: 4.4g
- Calories: 201
- Salt: 0.34g
Emma says: “These buns use mascarpone-style cream components to mimic the classic Tiramisu dessert.
“This means extra sugar and fat, which boosts their caloric density and glycaemic load, making them a relatively high-calorie option – though not as bad as some.”
ASDA Free From 4 Hot Cross Buns
- Sugar: 8.5g
- Fat: 6g
- Calories: 189
- Salt: 0.38g
Emma says: “Designed for those with dietary restrictions, these gluten free buns offer an alternative to traditional recipes.
“They are quite low in sugar compared to a lot of the other hot cross buns – about the same as two custard cream biscuits (6.8g) – but they are higher in fat at 6g per bun.”
TESCO
Tesco Finest Extra Fruity Hot Cross Buns 4 pack
- Sugar: 18g
- Fat: 2.2g
- Calories: 203
- Salt: 0.32g
Tesco’s ‘extra fruity’ buns are high in sugar but lower in fat[/caption]
Emma says: “These buns are crafted from a lightly spiced, butter-enriched dough, with orange-soaked sultanas, raisins, currants and honey.
“The honey could be the reason that they are so high in sugar, containing a similar amount to two McDonald’s Apple Pies (18.4g), but they are lower in fat compared to most.”
Tesco Finest 4 Cheddar & Red Leicester Hot Cross Buns
- Sugar: 1.5g
- Fat: 4.5g
- Calories: 157
- Salt: 0.54g
Savoury options like this one are considerably lower in sugar[/caption]
Emma says: “This savoury variation incorporates cheddar and Red Leicester cheeses into the dough.
“This contributes to the fat and calorie content, as well as a higher sodium level.
“These are the highest in terms of salt – containing an 11th of our recommended daily allowance – but they are the lowest in terms of sugar.”
Tesco Finest 4 Strawberries & Clotted Cream Hot Cross Buns
- Sugar: 6.4g
- Fat: 3.1g
- Calories: 171
- Salt: 0.21g
Dietitian Emma was surprised by the low fat content of these strawberries and clotted cream buns[/caption]
Emma says: “These buns combine the flavours of strawberries and clotted cream.
“You might think the clotted cream would increase the fat content significantly, but that’s not the case.
“They are actually in the middle in terms of fat and are lower in calories than quite a few buns, which surprised me.”
Tesco Finest 4 Rhubarb & Custard Hot Cross Buns
- Sugar: 14.1g
- Fat: 2.2g
- Calories: 185
- Salt: 0.36g
A unhealthier version is the rhubarb and custard variety[/caption]
Emma says: “Featuring the classic combination of rhubarb and custard, these buns likely contain added sugars and fats to replicate the dessert’s flavours.
“These are high in sugar compared to the strawberry and cream version, which I would choose instead as a slightly healthier option if you like a dessert style bun.”
SAINSBURY’S
Sainsbury’s Fruity Hot Cross Buns, Taste the Difference x4
- Sugar: 16.9g
- Fat: 2.4g
- Calories: 191
- Salt: 0.24g
These ones from Sainsbury’s are ‘best enjoyed as an occasional treat’[/caption]
Emma says: “These buns contain a decent amount of fruit, providing some extra fibre and vitamins.
“This enhances the flavour and texture, making them a popular choice for those who enjoy traditional hot cross buns.
“However, they do have a higher sugar content compared to many other hot cross buns on the market – similar to a slice of Victoria sponge cake (18g).
“Given their sugar content, they are best enjoyed as an occasional treat rather than a regular part of the diet.”
Sainsbury’s Chocolate & Salted Caramel Hot Cross Buns, Taste the Difference x4
- Sugar: 9.3g
- Fat: 3.9g
- Calories: 197
- Salt: 0.34g
Emma says: “These buns combine chocolate and salted caramel, creating a rich treat that’s quite different from traditional hot cross buns.
“Interestingly, they are lower in sugar compared to the fruity version but they have a higher salt content.”
Sainsbury’s Cinnamon & Brown Sugar Hot Cross Buns, Taste the Difference x4
- Sugar: 13g
- Fat: 2.5g
- Calories: 193
- Salt: 0.34g
Emma says: “The use of brown sugar in these buns contributes to the overall sugar content, but they are not as high in sugar as some of the fruity options, which are seen as being more traditional hot cross buns.
“In fact they contain 23 per cent less sugar than the Sainsbury’s Fruity Hot Cross Buns.”
Genius Deliciously Gluten Free Fruity Hot Cross Buns x4
- Sugar: 10.5g
- Fat: 2.6g
- Calories: 154
- Salt: 0.56g
Another good gluten free option for people with coeliac disease or intolerances[/caption]
Emma says: “These gluten-free hot cross buns are good people with coeliac disease or intolerances.
“They contain a moderate amount of sugar, making them a healthier option than some others.
“While slightly lower in calories compared to traditional buns, they have a higher salt content – equivalent to more than two 80g bags of salted popcorn (0.46g).”
MORRISONS
Morrisons The Best Extra Fruity Hot Cross Buns 4 Pack
- Sugar: 20.7g
- Fat: 3.2g
- Calories: 222
- Salt: 0.41g
These are the sugariest of the bunch, with 20.7g per bun[/caption]
Emma says: “These buns have a high fruit content, providing natural sweetness and flavour.
“While this contributes to the very high sugar content – the highest of all I’ve seen and close to twice the amount in a Krispy Kreme Original Glazed doughnut (12g) – they will provide some fibre and vitamins too.
“However, they are high in calories compared to a lot of other buns, especially when you compare them to the Genius gluten free option, which contains 68 fewer calories.”
Morrisons The Best Lemon Drizzle Hot Cross Buns 4 Pack
- Sugar: 15.1g
- Fat: 2.8g
- Calories: 196
- Salt: 0.46g
Emma says: “These buns are based on the taste of a lemon drizzle cake – a British classic.
“But to achieve that distinctive flavour, they rely heavily on added sugar and fats.
“The citrus element provides a refreshing taste, but the added sugar contributes to the high calorie content, so definitely best as an occasional treat.”
Morrisons The Best Extra Cheesy Hot Cross Buns 4 Pack
- Sugar: 7.2g
- Fat: 8g
- Calories: 230
- Salt: 0.65g
The cheesy offering from Morrisons is the highest in fat[/caption]
Emma says: “A savoury option, these buns are enriched with cheese, increasing their fat and calorie content.
“They actually only contain 33 per cent less fat than a McDonald’s Cheeseburger (12g).
“Cheese also adds to the sodium levels, and these contain almost double the salt in a bag of Walkers Ready Salted crisps (0.34g).
“Those monitoring their salt intake should enjoy these buns occasionally.
“These are, however, much lower in sugar compared to the fruit versions, so a better option for people on low-sugar diets.”
M&S
M&S Luxury Hot Cross Buns
- Sugar: 19.3g
- Fat: 3.1g
- Calories: 220
- Salt: 0.29g
Emma says: “These luxury hot cross buns are enriched with a blend of sultanas, currants, and mixed peel, providing a traditional fruity flavour.
“The high sugar content is primarily from the dried fruits and added sugars, contributing to the bun’s sweetness.
“The fat content is relatively modest, with saturated fats coming from ingredients like butter.
“As with most sweet bakery products, these buns are best enjoyed in moderation, especially for those monitoring their sugar and calorie intake.”
M&S Extremely Chocolatey Hot Cross Buns
- Sugar: 11.6g
- Fat: 6.7g
- Calories: 242
- Salt: 0.33g
Due to their indulgent nature, consume these buns occasionally as a treat, Emma says[/caption]
Emma says: “The chocolate chips in these buns increase the calorie and fat content, particularly saturated fats.
“The sugar content is also slightly higher than the traditional version, attributed to the chocolate and added sugars.
“Due to their indulgent nature – about the same number of calories as a Cadbury Double Decker (250kcal) – it’s advisable to consume these buns occasionally as a treat.”
M&S Extremely Lemony Curd Filled Hot Cross Buns
- Sugar: 10.1g
- Fat: 3g
- Calories: 161
- Salt: 0.33g
Emma says: “These buns are filled with a zesty lemon curd, offering a citrus flavour.
“The filling is why the sugar content is higher, though sitting somewhere in the middle overall.
“Saturated fats are present due to ingredients like butter and the curd filling.”
WAITROSE
Waitrose Easter 4 Richly Fruited Hot Cross Buns
- Sugar: 17.6g
- Fat: 1.7g
- Calories: 174
- Salt: 0.33g
Emma says: “These buns feature a mix of dried fruits and traditional spices.
“They’re made with refined wheat flour and include added sugars to enhance moisture and flavour.
“Common additives such as sorbic acid (E200) and emulsifiers help to extend their shelf life and maintain the doughy texture.
“Although the fruit adds a modest nutritional benefit, the bun remains high in refined sugars and calories, so they’re definitely not healthy.”
Waitrose No. 1 4 Apricot & Stem Ginger Hot Cross Buns
- Sugar: 18.2g
- Fat: 1.7g
- Calories: 197
- Salt: 0.25g
Emma says: “These buns have apricot and stem ginger, creating a tangy and slightly spicy flavour.
“The natural sugars from apricots contribute to a higher sugar content.
“Like other varieties, they use a blend of refined flour and added sugars, with preservatives and emulsifiers included for consistency.
“Their nutritional makeup is very similar to the richly fruited variety.”
Waitrose Easter 4 White Chocolate & Lemon Hot Cross Buns
- Sugar: 9.3g
- Fat: 3.8g
- Calories: 216
- Salt: 0.31g
Emma says: “The combination of sharp lemon and creamy white chocolate sounds delicious but results in a slightly higher calorie and sugar content compared to the fruity versions.
“The chocolate component also increases the fat levels, particularly saturated fat.”
ALDI
Aldi Specially Selected Luxury Fruited Hot Cross Buns
- Sugar: 14.6g
- Fat: 1.4g
- Calories: 175
- Salt: 0.25g
These sit in the middle in terms of fat, sugar, calories and salt[/caption]
Emma says: “The fat content in these buns, which feature a rich bend of dried fruits and traditional spices, is relatively low (less than what’s in half a rasher of bacon, 1.8g), making them a healthier option compared to other varieties.
“They contain about the same amount of sugar as the more basic version available at Aldi.”
Aldi Village Bakery Hot Cross Buns
- Sugar: 16g
- Fat: 2.3g
- Calories: 191
- Salt: 0.54g
Emma says: “The Village Bakery Hot Cross Buns from Aldi are more of a traditional bun.
“With a moderate calorie count and a balanced macronutrient profile, these buns are a suitable option for those seeking a classic flavour without being so high in calories.
“They are lower in salt than quite a few other brands too.”
THE BEST AND WORST
Sugar:
Morrisons The Best Extra Fruity Hot Cross Buns have the highest sugar content at 20.7g per bun, while Tesco Finest Cheddar & Red Leicester Hot Cross Buns have the lowest at 1.5g
Fat:
Morrisons The Best Extra Cheesy Hot Cross Buns 4 Pack contain the most fat at 8g per bun. In contrast, Aldi Specially Selected Luxury Fruited Hot Cross Buns have the least fat at 1.4g.
Calories:
M&S Extremely Chocolatey Hot Cross Buns are the most calorie-dense at 242 per bun, whereas Genius Deliciously Gluten Free Fruity Hot Cross Buns are the least at 154kcal.
Salt:
Morrisons The Best Extra Cheesy Hot Cross Buns 4 Pack have the highest salt content at 0.65g per bun, which is typical for cheese-containing products. Tesco Finest 4 Strawberries & Clotted Cream Hot Cross Buns have the lowest at 0.21g.
Best option overall:
Genius Deliciously Gluten Free Fruity Hot Cross Buns stand out with 10.5g of sugar and 154kcal per bun, making them a healthier choice
Worst option overall:
Morrisons The Best Extra Fruity Hot Cross Buns have the highest sugar content at 20.7g and are among the higher-calorie options at 222kcal per bun.
