Hamburger, on white bun, 1 small patty
Common food
Photo: Wikipedia
A small, compact patty of seasoned ground beef nestled in a soft, pillowy white bun, delivering a classic, savory, and slightly sweet bite. This foundational fast-food staple offers a satisfying, juicy texture with a straightforward, umami-rich flavor profile. Nutritionally, it provides a solid dose of protein for muscle maintenance, though its refined bun and typical condiments can make it a calorie-dense choice.
Calorie split: 24% protein · 32% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People adore it for its comforting, familiar taste—the perfect marriage of savory beef, soft bread, and customizable toppings. It’s a cultural icon of convenience, nostalgia, and casual dining, adaptable from a backyard barbecue to a gourmet restaurant.
⚠️ Watch-outs & how to enjoy it better
The refined white bun can cause a rapid blood-sugar spike, and the meal is often high in sodium and saturated fat. To counteract this, pair it with a side salad or vegetables for fiber, choose leaner beef or a turkey patty, and go easy on salty condiments like ketchup and pickles.
Key benefits
- Good source of protein for satiety and muscle support.
- Provides essential minerals like iron and zinc from the beef.
- Quick, convenient source of energy and calories.
- Highly customizable with various toppings and sauces.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hamburger's name likely derives from the German city of Hamburg, where minced beef patties called 'Hamburg steak' were a popular export to the United States in the 19th century.
Full nutrition (USDA data · scales with serving)
| Water | 45.1 g |
| Energy | 287 kcal |
| Protein | 17.1 g |
| Total lipid (fat) | 13.8 g |
| Carbohydrate, by difference | 22.2 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 3.2 g |
| Calcium, Ca | 70.0 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 141 mg |
| Potassium, K | 223 mg |
| Sodium, Na | 361 mg |
| Zinc, Zn | 3.0 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 24.0 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.26 mg |
| Riboflavin | 0.23 mg |
| Niacin | 4.8 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 53.0 ug |
| Folic acid | 23.0 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 70.0 ug |
| Choline, total | 47.8 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 | 3.0 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 | 5.3 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 | 3.0 g |
| SFA 18:0 | 1.7 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 | 1.2 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.11 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 small hamburger patty a good source of protein?
Yes, a typical 118g (4 oz) raw patty yields about 20-25g of cooked protein, making it a substantial protein source for a single meal.
How does the white bun affect the nutrition?
The white bun is made from refined flour, which is low in fiber and can cause a quicker rise in blood sugar compared to whole-grain alternatives. It also adds calories without significant micronutrients.
What's the difference between a 'hamburger' and a 'cheeseburger'?
A hamburger is simply a beef patty in a bun. A cheeseburger is the same, but with a slice of melted cheese added, which increases the fat, calorie, and calcium content.
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 2.87 kcal/g · 24% calories from protein · 0.8 g fiber · 3.2 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: 1.62 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.