Hamburger, on wheat bun, 1 medium patty
Common food
Photo: Wikipedia
A classic American hamburger served on a soft, slightly nutty whole wheat bun, featuring a single medium beef patty. The wheat bun adds a subtle, earthy flavor and a denser texture compared to white buns, while the patty provides a savory, juicy core. Nutritionally, it offers a solid protein base (18.18g per 100g) with a moderate fat content (14.4g) and a touch of fiber from the whole grain.
Calorie split: 26% protein · 27% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People love it for the iconic, savory umami flavor of the grilled beef paired with the comforting, slightly chewy texture of the wheat bun. Its versatility is unmatched, serving as a canvas for countless toppings and a staple of casual dining and backyard cookouts.
⚠️ Watch-outs & how to enjoy it better
The sodium content can be high, and the refined fats in the patty may concern some. For those watching blood sugar, the bun's carbs can cause a spike. To counteract, pair with a side salad or non-starchy veggies to add fiber and slow digestion, and choose leaner beef or turkey patties to reduce saturated fat.
Key benefits
- Good source of complete protein for muscle maintenance.
- Whole wheat bun provides dietary fiber and B vitamins.
- Contains iron and zinc from the beef patty.
- Offers a balanced mix of macronutrients for sustained energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hamburger' likely derives from Hamburg, Germany, where a similar minced beef dish was popular, but the sandwich format as we know it was perfected in the United States in the early 20th century.
Full nutrition (USDA data · scales with serving)
| Water | 46.8 g |
| Energy | 281 kcal |
| Protein | 18.2 g |
| Total lipid (fat) | 14.4 g |
| Carbohydrate, by difference | 18.7 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 73.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 170 mg |
| Potassium, K | 256 mg |
| Sodium, Na | 333 mg |
| Zinc, Zn | 3.4 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 24.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 0.19 mg |
| Niacin | 5.1 mg |
| Vitamin B-6 | 0.32 mg |
| Folate, total | 42.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 36.0 ug |
| Folate, DFE | 46.0 ug |
| Choline, total | 52.4 mg |
| Vitamin B-12 | 1.6 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 | 26.0 ug |
| Vitamin E (alpha-tocopherol) | 0.14 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 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 | 5.4 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 | 0.00 g |
| SFA 14:0 | 0.41 g |
| SFA 16:0 | 3.1 g |
| SFA 18:0 | 1.7 g |
| Fatty acids, total monounsaturated | 5.7 g |
| MUFA 16:1 | 0.41 g |
| MUFA 18:1 | 5.2 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.0 g |
| PUFA 18:2 | 0.93 g |
| PUFA 18:3 | 0.09 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 | 49.0 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 fiber, which aids digestion and helps you feel full longer, and it typically has a lower glycemic index than a refined white bun.
How can I reduce the calorie count of this meal?
Opt for a leaner ground beef (90% lean or higher), use a smaller patty, skip high-calorie toppings like cheese and mayo, and load up on fresh lettuce, tomato, and onion.
What's a good side dish to balance the meal?
A side salad with vinaigrette, steamed broccoli, or a small portion of oven-baked sweet potato fries adds nutrients and fiber without excessive calories.
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 2.81 kcal/g · 26% calories from protein · 2.2 g fiber · 2.1 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: 1.30 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.