Hamburger, on wheat bun, 1 large patty
Common food
Photo: Wikipedia
A classic hamburger served on a whole wheat bun, featuring a single large beef patty. The wheat bun adds a nutty, slightly chewy texture that contrasts with the juicy, savory patty. Nutritionally, it provides a solid protein boost (18.99g) with a moderate calorie count (283 kcal per 100g), making it a more fiber-rich alternative to white bun versions.
Calorie split: 27% protein · 22% carbs · 51% fat
↓ Full nutrition💚 Why it's loved
People love it for the satisfying combination of a juicy, umami-rich beef patty and the hearty, wholesome bite of a whole wheat bun. It's a versatile classic that can be dressed up with countless toppings or enjoyed simply, embodying casual comfort food culture.
⚠️ Watch-outs & how to enjoy it better
The sodium content in the patty and condiments can be high, and the wheat bun is a common allergen (gluten). To counteract, opt for low-sodium seasoning on the patty, use fresh vegetable toppings instead of salty sauces, and ensure the burger is paired with a large, leafy green salad to increase volume without adding sodium. For gluten sensitivity, a certified gluten-free bun is essential.
Key benefits
- Good source of complete protein for muscle maintenance.
- Whole wheat bun provides more dietary fiber than white bread.
- Contains essential minerals like iron and zinc from the beef patty.
- A convenient, calorie-controlled meal option when portioned appropriately.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hamburger' likely derives from Hamburg, Germany, where a similar minced beef preparation called 'Hamburg steak' was popular before German immigrants brought it to the United States in the 19th century.
Full nutrition (USDA data · scales with serving)
| Water | 47.9 g |
| Energy | 283 kcal |
| Protein | 19.0 g |
| Total lipid (fat) | 15.7 g |
| Carbohydrate, by difference | 15.5 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 63.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 171 mg |
| Potassium, K | 264 mg |
| Sodium, Na | 333 mg |
| Zinc, Zn | 3.6 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 23.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.19 mg |
| Niacin | 5.1 mg |
| Vitamin B-6 | 0.34 mg |
| Folate, total | 38.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 34.0 ug |
| Folate, DFE | 42.0 ug |
| Choline, total | 56.1 mg |
| Vitamin B-12 | 1.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 22.0 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 3.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.0 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 | 0.00 g |
| SFA 14:0 | 0.45 g |
| SFA 16:0 | 3.4 g |
| SFA 18:0 | 1.9 g |
| Fatty acids, total monounsaturated | 6.4 g |
| MUFA 16:1 | 0.46 g |
| MUFA 18:1 | 5.7 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.96 g |
| PUFA 18:2 | 0.87 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 55.0 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 hamburger on a wheat bun healthier than on a white bun?
Generally, yes. The whole wheat bun offers more dietary fiber, which aids digestion and can help you feel fuller longer, compared to the refined carbohydrates in a white bun.
How can I make this burger lower in calories?
You can use a leaner ground beef (like 90/10), reduce the patty size slightly, load up on non-starchy vegetable toppings like lettuce, tomato, and onion, and use condiments sparingly or choose low-sugar options.
What's a good side dish to pair with it?
To keep the meal balanced, pair it with a side salad, roasted vegetables, or a small portion of oven-baked sweet potato fries instead of traditional deep-fried potatoes.
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 2.83 kcal/g · 27% calories from protein · 1.8 g fiber · 1.8 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: 1.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.