Burger nutrition facts
The following nutritional information is provided by the United States Department of Agriculture and contains one burger, one beef patty, one white bun, and no condiments (145 grams).
- Calories : 418
- Fat : 20.9 grams
- Sodium : 515 mg
- Carbohydrates : 30 grams
- Fiber : 1g
- Sugar : 4.4 grams
- Protein : 25.4 grams
The carbohydrates in a burger come primarily from the bun, and from the sugar in the bun. One serving of burger provides about 30 grams of carbohydrates. The Dietary Guidelines for Americans recommend that 45% to 65% of daily calories should come from carbohydrates. 2If you eat 2,000 calories a day, you should eat 225 to 325 grams of carbohydrates. Eating burgers on whole-wheat buns also provides healthy, filling fiber.
A hamburger contains approximately 20.9 grams of fat. In addition, eating burgers increases your intake of saturated fat. Ground beef is the main ingredient in burgers and is high in saturated fat. Many people use extra fat like butter or oil to prepare their burgers.
Saturated fat is associated with a higher risk of cardiovascular disease. Nutrition experts at the Academy of Nutrition and Dietetics recommend that you limit saturated fat intake to no more than 10% of your total daily calorie consumption.
Due to the beef patty, one burger contains approximately 25.4 grams of protein. How much protein you need depends on your age, weight and activity level, but in general, the recommended daily allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. 2If you weigh 130 pounds, you should eat about 47 grams of protein per day. If you weigh 200 pounds, you should consume about 73 grams of protein per day. A burger does provide a good source of protein.
vitamins and minerals
Ground beef in burgers is a good source of many vitamins and minerals, including:
- Iron: Hamburgers are a good source of iron, an important mineral in the production of heme. Iron deficiency can lead to brain fog, fatigue and other symptoms.
- Phosphorus: This is one of the main minerals required for bone growth and cell function in the body.
- Zinc: This is an essential trace mineral important for maintaining a healthy immune system.
- B12: You can only get B12 through animal products, including meats like ground beef. Vitamin B12 deficiency can cause symptoms such as fatigue, headaches and dizziness.
- Selenium: Meat products, including hamburger patties, are also good sources of the essential trace mineral selenium.
The number of calories you eat each day depends on a variety of factors, including activity level, age, and whether you want to maintain weight or lose weight. A burger contains 418 calories, making it a fairly high-calorie food. If cheese and other condiments are added, the calorie count increases significantly. The Dietary Guidelines for Americans recommend that adult women consume 1,600 to 2,400 calories per day, while adult men should consume 2,200 to 3,200 calories per day.
How many burger calories you consume may depend on where you buy or order your burger. Making it at home is often the best option for staying healthy because you can use a low-fat preparation method. If you're dining out, here's a comparison of some popular burgers.
- Burger King burger : 220 calories, 8 grams fat, 3 grams saturated fat
- McDonald's burger : 240 calories, 8 grams fat, 3 grams saturated fat
- McDonald's Big Mac : 530 calories, 27 grams fat, 10 grams saturated fat
- Burger King Whopper : 630 calories, 38 grams fat, 11 grams saturated fat
How to make your burgers healthier
While burgers may not be the most nutritious choice, they're not the worst either. There are some things you can do to make your burgers healthier.
Cook burgers at home
When cooking at home, you can control portion sizes. According to the American Heart Association, the recommended serving size of beef is only three ounces.
You can also change the preparation method to enhance the nutrition of the burger. Some people make burgers with whole grains, such as quinoa or bulgur, to help bind the meat. These grains are low in sodium, add fiber, and provide vitamins and minerals.
Add vegetables to burger patties. Spinach, onions, chopped peppers, and other vegetables add flavor, texture, and nutritional value. It may also help reduce meat consumption and increase fiber intake.
Whether you're dining out or cooking at home, grilling your burgers is better than frying them. When you grill meat, the fat is lost. When you cook meatloaf in a skillet, the meat settles in the fat and absorbs most of it.
buy lean meat
When you're choosing ground beef for your burgers at the grocery store or butcher shop, choose 95 percent lean ground beef to save calories and saturated fat. You can also combine lean ground beef with other low-fat meats to maintain beef flavor but minimize saturated fat and calories.
Try going topless
Most burger buns add calories, fat, and refined carbohydrates to your meal. Therefore, by removing the top part of the bun, you can reduce the amount by half. Your burger will taste messier but a little healthier. You can always use a knife and fork if necessary. Another option is to use lettuce wraps as bread and skip the bread altogether.
Reduce salt intake
Many restaurant burgers are very salty. If you want to reduce the amount of sodium in your diet, reduce the added salt when cooking burgers at home. Use other seasonings like fresh onions or jalapeños to enhance the flavor.
Use condiments sparingly
The burger patty itself is high in calories. Ingredients and condiments may push your fat and calorie limits. If you want a burger that's lower in calories, fat, and sugar, skip the bacon, mayonnaise, barbecue sauce, or even ketchup. If you order a burger at a restaurant, ask for condiments on the side. Then keep the serving size to about a tablespoon.
Choose your side dishes carefully
What pairs perfectly with a juicy burger? If you eat out, your meal will most likely come with chips and maybe even a milkshake. Your total calorie count for this meal will be in the thousands. If you want to cut down on fat and calories, serve your burger with veggie sticks, a small salad, or a side of steamed veggies. Quench your thirst with water or unsweetened iced tea.
Choose your cheese wisely
If your burger isn't complete without cheese, be sure to pay attention to portion size and choose a burger that's lower in calories and fat. The healthiest cheeseburger options are mozzarella (79 calories), Swiss cheese (95 calories), and blue cheese (100 calories). Traditional American cheese has 106 calories, while pepper jack cheese adds an additional 110 calories.
You may want to try burger alternatives to make your meals healthier. White turkey burgers, chicken burgers, or meat alternatives such as soy burgers are sometimes lower in calories.
For example, a Boca Veggie Burger provides about 124 calories (a little less than half the calories of a ground beef patty). But calorie counts aren't always lower. For example, if a turkey burger is made with the fattest parts of the turkey (the dark meat and skin), the calorie count may not be much lower than a beef burger.
If you like a juicy burger but want to drastically reduce the calories, make fresh mushroom burgers. Grill a portobello mushroom cap (shaped like a hamburger patty) and place it on whole wheat bread. Add a slice of cheese if you like, along with tomato, lettuce and pickles, and you've got a healthier, flavorful and satisfying burger.