Cheeseburger, on wheat bun, 1 small patty
Common food
Photo: Wikipedia
A small, single-patty cheeseburger on a whole wheat bun offers a satisfying balance of savory, juicy beef and melted cheese with the nutty, slightly chewy texture of wheat. At 292 kcal per 100g, it's a relatively compact and protein-rich meal option, delivering over 18g of protein per 100g. The whole wheat bun adds a touch of fiber and a more complex carbohydrate profile compared to a standard white bun.
💚 Why it's loved
People love the classic, comforting flavor combination of savory beef, salty cheese, and soft bread, which is deeply embedded in casual dining culture. Its versatility is a huge draw—it can be a quick lunch, a simple dinner, or a customizable base for endless toppings.
⚠️ Watch-outs & how to enjoy it better
The sodium content can be high, which may concern those monitoring blood pressure, and the refined carbs in the bun can cause blood-sugar spikes. To counteract this, pair it with a side salad or non-starchy vegetables to add fiber and volume, and consider a mustard-based sauce instead of high-sugar ketchup or mayo.
Key benefits
- Good source of high-quality protein for muscle maintenance.
- Whole wheat bun provides more fiber and nutrients than white.
- Contains calcium from the cheese for bone health.
- Offers a balanced mix of macronutrients for sustained energy.
- Convenient and portion-controlled single-serving format.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'cheeseburger' was trademarked in 1935 by Louis Ballt of the Humpty Dumpty Drive-In in Denver, Colorado.
Full nutrition (scales with serving)
| Water | 45.5 g |
| Energy | 292 kcal |
| Protein | 18.2 g |
| Total lipid (fat) | 16.1 g |
| Carbohydrate, by difference | 17.8 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 203 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 232 mg |
| Potassium, K | 237 mg |
| Sodium, Na | 439 mg |
| Zinc, Zn | 3.3 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 23.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.22 mg |
| Niacin | 4.3 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 39.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 34.0 ug |
| Folate, DFE | 43.0 ug |
| Choline, total | 46.4 mg |
| Vitamin B-12 | 1.5 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 41.0 ug |
| Retinol | 40.0 ug |
| Carotene, beta | 12.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 27.0 ug |
| Vitamin E (alpha-tocopherol) | 0.24 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin K (phylloquinone) | 3.6 ug |
| Fatty acids, total saturated | 6.9 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.73 g |
| SFA 16:0 | 3.6 g |
| SFA 18:0 | 1.8 g |
| Fatty acids, total monounsaturated | 5.6 g |
| MUFA 16:1 | 0.40 g |
| MUFA 18:1 | 5.2 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.95 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 53.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is a cheeseburger on a wheat bun healthier than on a white bun?
Generally, yes. The whole wheat bun typically offers more dietary fiber, which aids digestion and can help you feel full longer, and may contain more micronutrients like B vitamins and iron compared to a refined white bun.
How can I reduce the saturated fat in this meal?
You can choose a leaner ground beef patty (like 90/10 or 93/7), use a thinner slice of lower-fat cheese, or opt for a turkey or plant-based patty. Serving it open-faced by removing the top bun also reduces overall calories and carbs.
What's a good side dish to balance the nutrition?
Pair it with a side of steamed broccoli, a fresh green salad with vinaigrette, or roasted sweet potato fries. These add fiber, vitamins, and volume without excessive sodium or refined carbs.