Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise
Whole food · Fast Foods
Photo: Wikipedia
A large, single-patty hamburger is the quintessential American handheld meal, featuring a juicy beef patty nestled in a soft bun with crisp lettuce, tomato, onion, pickles, and a creamy mayonnaise spread. Its texture is a satisfying contrast of soft bread, tender meat, and crunchy vegetables. Nutritionally, it provides a solid dose of protein but is also a significant source of calories and fat in a single serving.
Calorie split: 20% protein · 31% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love it for the iconic, savory combination of umami-rich beef, tangy pickles, and creamy mayo, all held together by a soft bun. It's a globally recognized symbol of casual, satisfying comfort food and American culinary culture.
⚠️ Watch-outs & how to enjoy it better
This single item can be high in sodium, saturated fat, and calories, potentially contributing to blood-sugar spikes from the refined bun. To counteract, consider eating half and pairing with a side salad, choosing mustard over mayo for less fat, or opting for a lettuce wrap to reduce carbs and calories.
Key benefits
- Good source of protein for muscle maintenance
- Provides energy from carbohydrates and fats
- Contains some dietary fiber from vegetable toppings
- Quick and convenient source of calories
- Contains micronutrients like iron from the beef
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hamburger's name is widely believed to derive from the German city of Hamburg, where a similar style of minced beef patty, the 'Hamburg steak,' was popular among sailors in the 19th century.
Full nutrition (USDA data · scales with serving)
| Water | 57.5 g |
| Energy | 226 kcal |
| Energy | 946 kj |
| Protein | 11.3 g |
| Total lipid (fat) | 12.4 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 17.3 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 4.0 g |
| Sucrose | 0.65 g |
| Glucose | 0.83 g |
| Fructose | 1.6 g |
| Lactose | 0.02 g |
| Maltose | 0.45 g |
| Galactose | 0.06 g |
| Starch | 12.5 g |
| Calcium, Ca | 46.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 97.0 mg |
| Potassium, K | 188 mg |
| Sodium, Na | 342 mg |
| Zinc, Zn | 2.5 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.18 mg |
| Selenium, Se | 18.2 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.21 mg |
| Riboflavin | 0.21 mg |
| Niacin | 3.1 mg |
| Pantothenic acid | 0.25 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 64.0 ug |
| Folic acid | 33.0 ug |
| Folate, food | 31.0 ug |
| Folate, DFE | 87.0 ug |
| Choline, total | 32.9 mg |
| Vitamin B-12 | 1.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 103 ug |
| Carotene, alpha | 15.0 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Vitamin A, IU | 186 iu |
| Lycopene | 1068 ug |
| Lutein + zeaxanthin | 45.0 ug |
| Vitamin E (alpha-tocopherol) | 0.15 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 1.9 mg |
| Tocopherol, gamma | 0.45 mg |
| Tocopherol, delta | 0.39 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 3.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 14.3 ug |
| Vitamin K (Dihydrophylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.02 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.25 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 2.3 g |
| SFA 17:0 | 0.10 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 4.7 g |
| MUFA 14:1 | 0.07 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.33 g |
| MUFA 16:1 c | 0.30 g |
| MUFA 17:1 | 0.04 g |
| MUFA 18:1 | 4.2 g |
| MUFA 18:1 c | 3.8 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 3.1 g |
| PUFA 18:2 | 2.8 g |
| PUFA 18:2 n-6 c,c | 2.8 g |
| PUFA 18:2 i | 0.07 g |
| PUFA 18:3 | 0.28 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.28 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.03 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| TFA 16:1 t | 0.03 g |
| TFA 18:1 t | 0.41 g |
| Cholesterol | 33.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.10 g |
| Threonine | 0.41 g |
| Isoleucine | 0.40 g |
| Leucine | 0.80 g |
| Methionine | 0.22 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.46 g |
| Tyrosine | 0.26 g |
| Valine | 0.47 g |
| Arginine | 0.62 g |
| Histidine | 0.28 g |
| Alanine | 0.60 g |
| Aspartic acid | 0.87 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.78 g |
| Proline | 0.89 g |
| Serine | 0.48 g |
FAQ
How much protein is in a typical large hamburger?
Based on the provided data, a 100g serving contains about 11.3g of protein. A typical large hamburger weighing around 215g would therefore provide approximately 24-25 grams of protein.
Is the mayonnaise the main source of fat?
While mayonnaise is high in fat, the beef patty itself is a significant contributor to the total fat content, especially saturated fat. The bun and any added cheese also add to the fat total.
Can I make this healthier at home?
Absolutely. Use lean ground beef or a plant-based patty, a whole-wheat bun, load up on extra vegetables like spinach and peppers, and use a lighter spread like Greek yogurt-based sauce or mustard instead of full-fat mayonnaise.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.26 kcal/g · 20% calories from protein · 1.5 g fiber · 4.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.82 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.