Hamburger, from school cafeteria
Common food
Photo: Wikipedia
A classic school cafeteria hamburger is a simple, savory patty made from ground beef, served on a soft white bun. It offers a familiar, comforting taste with a slightly coarse texture and a mild, meaty flavor. Nutritionally, it provides a solid protein source with a moderate calorie count for a quick meal.
Calorie split: 30% protein · 43% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love its straightforward, comforting flavor and the nostalgic connection to childhood and casual dining. It's a versatile base that can be customized with various toppings to suit individual tastes.
⚠️ Watch-outs & how to enjoy it better
The refined white bun can cause a rapid blood-sugar spike, and the patty may be high in sodium. To counteract this, pair the burger with a side of fiber-rich vegetables (like a salad or carrot sticks) to slow digestion, and choose low-sodium condiments like mustard over sugary ketchup.
Key benefits
- Good source of complete protein for muscle maintenance.
- Provides iron and B vitamins from the beef patty.
- Quick, convenient, and calorie-controlled meal option.
- The bun offers quick energy from carbohydrates.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hamburger' likely derives from Hamburg, Germany, a city famous for its beefsteak tartare, which German immigrants brought to the United States.
Full nutrition (USDA data · scales with serving)
| Water | 47.5 g |
| Energy | 243 kcal |
| Protein | 17.8 g |
| Total lipid (fat) | 7.4 g |
| Carbohydrate, by difference | 25.7 g |
| Fiber, total dietary | 3.0 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 97.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 42.0 mg |
| Phosphorus, P | 182 mg |
| Potassium, K | 251 mg |
| Sodium, Na | 278 mg |
| Zinc, Zn | 3.5 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 25.0 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.20 mg |
| Niacin | 5.2 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 44.0 ug |
| Folic acid | 8.0 ug |
| Folate, food | 36.0 ug |
| Folate, DFE | 50.0 ug |
| Choline, total | 48.5 mg |
| Vitamin B-12 | 1.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 36.0 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.4 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 | 0.01 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.83 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.18 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.93 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 |
| Cholesterol | 38.0 mg |
Amino acid profile (per 100g)
Estimated from Pickle relish, hamburger — USDA does not publish this profile for Hamburger.
| Tryptophan | 0.01 g |
| Threonine | 0.02 g |
| Isoleucine | 0.02 g |
| Leucine | 0.03 g |
| Lysine | 0.03 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.02 g |
| Tyrosine | 0.01 g |
| Valine | 0.02 g |
| Arginine | 0.04 g |
| Histidine | 0.01 g |
| Alanine | 0.02 g |
| Aspartic acid | 0.04 g |
| Glutamic acid | 0.15 g |
| Glycine | 0.02 g |
| Proline | 0.02 g |
| Serine | 0.02 g |
FAQ
Is a school cafeteria hamburger healthy?
It can be part of a balanced diet. It provides protein and key nutrients, but be mindful of the sodium content and the refined bun. Pairing it with vegetables and water makes it a more complete meal.
How does it differ from a fast-food hamburger?
School cafeteria versions are often simpler, with less added sugar in the bun and fewer high-calorie sauces, potentially making them a slightly leaner option.
What's the best way to reheat a leftover hamburger patty?
For the best texture, reheat it gently in a skillet over medium-low heat with a splash of water, covered, to prevent it from drying out.
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 2.43 kcal/g · 29% calories from protein · 3.0 g fiber · 2.9 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: 1.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.