Fast foods, hamburger; single, regular patty; with condiments
Whole food · Fast Foods
Photo: Wikipedia
A classic single-patty hamburger is a handheld icon of casual dining: a soft, toasted bun cradles a savory beef patty, crisp lettuce, tangy pickles, and a sweet-savory sauce. Nutritionally, it's a dense package of protein and carbs, delivering 263 calories and over 13 grams of protein per 100 grams, making it a substantial, energy-dense meal.
Calorie split: 20% protein · 45% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love it for the satisfying umami of the grilled beef, the contrast of textures from soft bun to crisp lettuce, and its deep-rooted status as a symbol of American fast-food culture and comfort.
⚠️ Watch-outs & how to enjoy it better
It can be high in sodium and saturated fat, and the refined white bun may cause blood-sugar spikes. To counteract, opt for a single patty, skip sugary sauces, add extra vegetable toppings, and pair it with a side salad instead of fries.
Key benefits
- Good source of complete protein from beef
- Provides quick energy from carbohydrates
- Contains some dietary fiber from vegetable toppings
- Convenient, widely available, and portion-controlled
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hamburger's name likely derives from the port city of Hamburg, Germany, where minced beef patties (Hamburg steak) were a popular dish before German immigrants brought the concept to the United States.
Full nutrition (USDA data · scales with serving)
| Water | 44.8 g |
| Energy | 263 kcal |
| Energy | 1101 kj |
| Protein | 13.3 g |
| Total lipid (fat) | 10.2 g |
| Ash | 2.1 g |
| Carbohydrate, by difference | 29.6 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 6.0 g |
| Sucrose | 0.00 g |
| Glucose | 2.1 g |
| Fructose | 3.2 g |
| Lactose | 0.00 g |
| Maltose | 0.63 g |
| Galactose | 0.00 g |
| Calcium, Ca | 116 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 110 mg |
| Potassium, K | 197 mg |
| Sodium, Na | 487 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.32 mg |
| Selenium, Se | 24.7 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.35 mg |
| Riboflavin | 0.19 mg |
| Niacin | 4.1 mg |
| Pantothenic acid | 0.37 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 46.0 ug |
| Folic acid | 29.0 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 66.0 ug |
| Choline, total | 29.8 mg |
| Vitamin B-12 | 1.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 34.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 57.0 iu |
| Lycopene | 1003 ug |
| Lutein + zeaxanthin | 27.0 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.62 mg |
| Tocopherol, gamma | 1.6 mg |
| Tocopherol, delta | 0.08 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 2.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 4.9 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 | 3.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.22 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 2.0 g |
| SFA 17:0 | 0.10 g |
| SFA 18:0 | 1.2 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.9 g |
| MUFA 14:1 | 0.07 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.26 g |
| MUFA 16:1 c | 0.23 g |
| MUFA 17:1 | 0.07 g |
| MUFA 18:1 | 3.4 g |
| MUFA 18:1 c | 3.1 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.01 g |
| MUFA 22:1 c | 0.01 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:2 n-6 c,c | 1.1 g |
| PUFA 18:2 CLAs | 0.05 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.13 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.44 g |
| Fatty acids, total trans-monoenoic | 0.38 g |
| TFA 16:1 t | 0.03 g |
| TFA 18:1 t | 0.35 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.06 g |
| Fatty acids, total trans-polyenoic | 0.06 g |
| Cholesterol | 29.0 mg |
Amino acid profile (per 100g)
Estimated from Fast foods, english muffin, with egg, cheese, and sausage — USDA does not publish this profile for Fast foods.
| Tryptophan | 0.16 g |
| Threonine | 0.52 g |
| Isoleucine | 0.54 g |
| Leucine | 0.98 g |
| Lysine | 0.75 g |
| Methionine | 0.29 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.59 g |
| Tyrosine | 0.41 g |
| Valine | 0.65 g |
| Arginine | 0.65 g |
| Histidine | 0.33 g |
| Alanine | 0.60 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.54 g |
| Proline | 0.90 g |
| Serine | 0.70 g |
FAQ
Is a hamburger a good source of protein?
Yes, a regular hamburger provides a significant amount of complete protein from the beef patty, essential for muscle maintenance and repair.
How can I make a hamburger healthier?
Choose a lean beef or turkey patty, use a whole-wheat bun, load up on lettuce, tomato, and onion, and avoid high-sugar condiments like ketchup.
What is the difference between a hamburger and a cheeseburger?
A cheeseburger is simply a hamburger with a slice of cheese melted on top of the patty, adding calories, fat, and calcium.
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 2.63 kcal/g · 20% calories from protein · 1.8 g fiber · 6.0 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: 2.47 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.