Hamburger, on white bun, 1 large patty
Common food
Photo: Wikipedia
A classic hamburger is a savory, juicy beef patty nestled in a soft, slightly sweet white bun, delivering a satisfying combination of umami-rich meat, mild bread, and often a crisp, fresh crunch from toppings. Nutritionally, it's a dense source of protein and fat, with the refined white bun contributing quick-digesting carbohydrates and minimal fiber.
Calorie split: 26% protein · 24% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love it for its deeply satisfying, savory flavor profile and the customizable experience—from classic cheeseburgers to gourmet creations. It's a cultural icon of casual dining, backyard cookouts, and comfort food.
⚠️ Watch-outs & how to enjoy it better
The refined white bun can cause rapid blood-sugar spikes and offers little fiber. The patty can be high in saturated fat and sodium, and it's a common food allergen (gluten, dairy in cheese, soy in condiments). To counteract, choose a whole-grain bun, load up on fiber-rich veggie toppings like lettuce, tomato, and onion, and opt for a leaner patty or smaller portion.
Key benefits
- Excellent source of complete protein for muscle maintenance and satiety.
- Provides essential micronutrients like iron, zinc, and B vitamins from the beef.
- High-energy, convenient meal for active individuals.
- The white bun offers quick, easily digestible carbohydrates for immediate fuel.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hamburger' likely derives from Hamburg, Germany, where a similar minced beef dish called 'Hamburg steak' was popular among sailors in the 19th century.
Full nutrition (USDA data · scales with serving)
| Water | 47.0 g |
| Energy | 289 kcal |
| Protein | 18.4 g |
| Total lipid (fat) | 15.6 g |
| Carbohydrate, by difference | 17.1 g |
| Fiber, total dietary | 0.60 g |
| Total Sugars | 2.5 g |
| Calcium, Ca | 57.0 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 148 mg |
| Potassium, K | 241 mg |
| Sodium, Na | 351 mg |
| Zinc, Zn | 3.4 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 23.4 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.22 mg |
| Niacin | 4.9 mg |
| Vitamin B-6 | 0.31 mg |
| Folate, total | 46.0 ug |
| Folic acid | 18.0 ug |
| Folate, food | 28.0 ug |
| Folate, DFE | 59.0 ug |
| Choline, total | 53.8 mg |
| Vitamin B-12 | 1.8 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2.0 ug |
| Vitamin E (alpha-tocopherol) | 0.09 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 3.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.1 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 | 0.46 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 | 5.8 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 | 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 white bun a complete meal?
It provides protein, carbs, and fat, but is low in fiber and micronutrients. Pairing it with a side salad, fruit, or vegetables makes it more nutritionally balanced.
How can I make a hamburger healthier?
Use a lean ground beef (90% lean or higher), a whole-wheat bun, and pile on vegetables like lettuce, tomato, onion, and pickles. Skip sugary sauces and high-fat cheese.
Why is the white bun considered less healthy?
It's made from refined flour, which lacks the fiber and nutrients of whole grains, leading to quicker digestion and potential blood sugar fluctuations.
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 2.89 kcal/g · 26% calories from protein · 0.6 g fiber · 2.5 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: 1.46 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.