Hamburger, on white bun, 1 medium patty
Common food
Photo: Wikipedia
A classic hamburger on a soft white bun features a juicy, savory beef patty nestled in a pillowy, slightly sweet bread. The experience is a satisfying contrast of textures: the tender, crumbly patty against the smooth, yielding bun. Nutritionally, it's a compact source of protein and fat, but its refined carbohydrate content is a key consideration.
Calorie split: 25% protein · 29% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People adore the iconic combination of savory, umami-rich beef with the soft, slightly sweet bun—a flavor profile that's deeply satisfying and nostalgic. It's a culinary blank canvas, loved for its versatility and its central role in casual dining and social gatherings.
⚠️ Watch-outs & how to enjoy it better
The refined white bun can cause rapid blood-sugar spikes, and the meal can be high in sodium and saturated fat. To counteract this, opt for a whole-wheat bun, add fiber-rich toppings like lettuce, tomato, and onion, and balance the meal with a side salad instead of fries.
Key benefits
- Provides a complete protein source from the beef patty.
- Offers quick energy from the carbohydrate-rich white bun.
- Contains essential nutrients like iron, zinc, and B vitamins from beef.
- A familiar, convenient, and highly customizable meal option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hamburger' likely derives from Hamburg, Germany, where a similar style of minced beef steak was popular, but the sandwich as we know it was perfected in the United States.
Full nutrition (USDA data · scales with serving)
| Water | 45.7 g |
| Energy | 288 kcal |
| Protein | 17.5 g |
| Total lipid (fat) | 14.4 g |
| Carbohydrate, by difference | 20.7 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 3.0 g |
| Calcium, Ca | 66.0 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 143 mg |
| Potassium, K | 229 mg |
| Sodium, Na | 355 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 23.8 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.23 mg |
| Niacin | 4.8 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 51.0 ug |
| Folic acid | 22.0 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 66.0 ug |
| Choline, total | 49.6 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 | 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) | 0.11 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 3.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.5 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 | 5.8 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 | 1.1 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.10 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 a good source of protein?
Yes, the beef patty is a significant source of complete protein, essential for muscle repair and growth. A medium patty provides around 20 grams of protein.
Why is the white bun considered less healthy?
White buns are made from refined flour, which has been stripped of fiber and many nutrients. This can lead to quicker digestion and blood-sugar spikes compared to whole-grain alternatives.
How can I make a hamburger healthier?
Choose a lean beef patty or a plant-based alternative, use a whole-grain bun, and load up on vegetable toppings like lettuce, tomato, onions, and pickles to add fiber and nutrients.
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 2.88 kcal/g · 24% calories from protein · 0.7 g fiber · 3.0 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: 1.55 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.