Just as a hamburger is made up of multiple parts, so is the answer to this question. So, let's break it down into its different components.
Decision, decision: choose your meat
Burger patties are made from ground meat, which can be beef, lamb, chicken, or any other type of meat. The higher the fat content of meat, the higher its caloric value.
Lean beef is considered a protein with high nutritional value. In addition to being rich in protein, it also contains essential minerals such as zinc, iron, and vitamin B12. Lean beef cuts are represented by the following numbers:
- 3 - brisket
- 4 - Silvertip Roast
- Grill steak in 5 minutes
- 6 - Small Tender
- 11 - Beef tenderloin
- 12 - Inner muscle
- 13 - Hips
That being said, using only lean beef in burgers has its own problems. If the burger is made only from lean meat, it will be dry and have a rubbery texture when you take it off the grill. Therefore, you should try to mix fatty and lean meats together.
A 150-gram medium-fat burger patty usually contains 200-250 calories.
Preparing burger patties
Typically, you'll prepare burger patties on the grill. This is good because it retains the juices in the patty and keeps it juicy.
The duration of grilling is also very important. Grilling for too long will dry out the meat and eventually lose most of its nutritional value, such as vitamins and minerals.
Burger ingredients and sides
Burger toppings and sides vary from vegetables to other types of sauces and carbs.
If it were just vegetables or a different kind of kimchi (preferably one with less salt) then it would actually be somewhat healthier.
It's also important to consider sauces, which themselves can add calories. Mayonnaise and barbecue sauce, in particular, are high in fat and sugar, adding about 200 calories per serving.
Some common side dishes for burgers are carbohydrates, including French fries (or potato chips, for non-American readers), onion rings, potatoes, and potato wedges. A small portion of these can contain at least 200 calories, both because of the carbohydrates themselves and because of the large amounts of oil used to fry them.
But even without any of these sides, the burger is already carb-heavy, so the sides will add even more.
Additionally, eating large amounts of salt (often with French fries) may negatively affect blood pressure in some people because it can cause a temporary buildup of fluid.
steamed stuffed bun
A bun and veggie burger without sauce or garnishes averages about 500 calories, half of which comes from the carbs in the bun, not the meat.
Most breads are large, essentially equivalent to four slices of bread, so add about 250 calories on average.
This diet is less ideal for people who need to maintain a low-carbohydrate diet, such as those with diabetes.
So what is the solution? Make your own burgers at home, using smaller buns and fewer carbs. Not only that, but you can also buy low-carb or gluten-free bread.
Overall, if you count everything from the patty to the toppings, buns and sides, you'll find that a burger ordered from a restaurant or fast food joint can contain over 1,000 calories and be high in fat and carbs.
How about homemade burgers?
Making your own burger at home means you have more control over its nutritional value.
Use ground meat with a moderate fat content, grill without oil, use a moderate amount of salt, and limit the size of patties and buns. Use homemade sauce without any preservatives.
Variety the ingredients with a variety of fresh roasted vegetables and start your meal with a salad.
If you do this, it will cut the calorie count in half, plus it has good nutritional value and is low in fat and carbs.
Homemade Burger Recipe
- 50g of good burger
- 150g fresh minced beef, medium fat content
- 1 teaspoon mayonnaise
- 1 teaspoon tomato paste
- 1 teaspoon mustard
- 2-3 tomato slices
- 2 fresh lettuce leaves
- 2-3 slices purple onion
- Salt and pepper only season the outside of the patties
- Knead the minced meat for 2-3 minutes, do not exceed this time. Shape beef into burger patties.
- Heat a frying pan and spray with a little oil.
- Place the patties on the pan and season with salt and freshly ground pepper. Grill until edges are colored. Flip it to the other side and bake for a few more minutes. Checking the center of the patty will tell you how much it has cooked so far. We recommend taking it out when the center is still a little soft.
- If desired, you can heat the inside of the bread on a baking sheet for a few minutes.
- Spread the mayonnaise and ketchup on the inside of the bread and place the patties on top. Place the vegetables on top of the patties and place the other bun on top.
Nutritional value per serving:
- About 460 calories
- 30 grams protein
- 26 grams of carbohydrates
- 12 grams fat
- 1.5 mg of vitamin B12 (half the daily requirement for adults)
- 1.75 mg iron
- 4/95 mg zinc (half the daily value for women, one-third of the daily value for men)
You can eat this kind of burger once in a while because the nutritional value is pretty good. If you find a place that prepares this way, just do it every few months or so.
Or, you can prepare your own at home and have a burger once a week.