Hamburger, on wheat bun, 1 small patty
Common food
Photo: Wikipedia
A classic hamburger on a wheat bun is a handheld, savory meal featuring a small beef patty nestled between two soft, slightly sweet bread halves. The texture contrasts the tender, juicy patty with the pillowy, structured bun, while the flavor is a satisfying blend of umami meat, mild grain, and optional condiments. Nutritionally, it provides a solid dose of protein (17.83g) and carbohydrates (20.14g) in a compact, energy-dense package.
Calorie split: 26% protein · 29% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People love it for its iconic, comforting flavor profile—the savory, charred beef paired with the soft, slightly sweet bun creates a universally appealing taste. Its versatility allows for endless customization with cheeses, sauces, and toppings, making it a staple of casual dining and backyard cookouts.
⚠️ Watch-outs & how to enjoy it better
The combination of refined carbohydrates and saturated fat can contribute to blood-sugar spikes and may not suit low-carb or heart-healthy diets. To counteract, choose a whole-wheat bun for more fiber, load up on lettuce, tomato, and onion to add volume and nutrients, and pair with a side salad instead of fries to balance the meal.
Key benefits
- High-quality protein source for muscle maintenance.
- Provides quick energy from carbohydrates.
- Contains dietary fiber from the wheat bun.
- Portable and convenient meal option.
- Can be a balanced meal when topped with vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hamburger's name likely derives from Hamburg, Germany, where a similar minced beef dish was popular before German immigrants brought it to the United States in the 19th century.
Full nutrition (USDA data · scales with serving)
| Water | 46.3 g |
| Energy | 280 kcal |
| Protein | 17.8 g |
| Total lipid (fat) | 13.9 g |
| Carbohydrate, by difference | 20.1 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 2.3 g |
| Calcium, Ca | 78.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 36.0 mg |
| Phosphorus, P | 170 mg |
| Potassium, K | 253 mg |
| Sodium, Na | 337 mg |
| Zinc, Zn | 3.3 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 24.2 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.19 mg |
| Niacin | 5.1 mg |
| Vitamin B-6 | 0.31 mg |
| Folate, total | 44.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 37.0 ug |
| Folate, DFE | 48.0 ug |
| Choline, total | 50.8 mg |
| Vitamin B-12 | 1.5 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 | 28.0 ug |
| Vitamin E (alpha-tocopherol) | 0.15 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 3.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.2 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 | 0.39 g |
| SFA 16:0 | 2.9 g |
| SFA 18:0 | 1.6 g |
| Fatty acids, total monounsaturated | 5.5 g |
| MUFA 16:1 | 0.39 g |
| MUFA 18:1 | 5.0 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.95 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 | 47.0 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. A whole-wheat bun typically offers more dietary fiber, vitamins, and minerals than a refined white bun, which can help with satiety and provide a slower release of energy.
How can I make this meal more balanced?
Add plenty of vegetable toppings like lettuce, tomato, onion, and pickles. Consider serving it with a side of vegetables or a salad instead of fries, and choose condiments wisely to avoid excess sugar and sodium.
What is a typical serving size?
A standard serving is one complete sandwich, which includes a 3-4 ounce (85-113g) cooked patty and one bun, totaling around 160-250 grams depending on toppings and bun size.
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 2.80 kcal/g · 25% calories from protein · 2.4 g fiber · 2.3 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: 1.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.