Hamburger Nutrition and Health Information

Hamburger annotated

Verywell / Alexandra Shytsman 

Do you love a juicy burger? Even though hamburgers are a staple on the menu of most fast food restaurants, an occasional single-patty burger can be part of a nutritious diet. You just need to know how to order—or how to cook—a hamburger to keep it healthy.

Nutrition Facts

The following nutrition information is provided by the USDA for one hamburger with a single patty and no condiments (90g).

  • Calories: 266
  • Fat: 10.1g
  • Sodium: 396mg
  • Carbohydrates: 30.3g
  • Fiber: 1.1g
  • Sugars: 5.2g
  • Protein: 13.3g

Eating a hamburger will boost your saturated fat intake. Ground beef, the primary ingredient in a burger, is high in saturated fat. And many people prepare their burgers using additional fat like butter or oil.

Saturated fat is linked to a higher risk of cardiovascular disease. The nutrition experts at the Academy of Nutrition and Dietetics recommend that you limit your saturated fat intake to 10% of your total daily calorie consumption.​

Still, a hamburger does provide some nutritional value. It is a good source of protein, iron, phosphorus, and several other nutrients. If you choose to eat your hamburger on a whole grain bun, it may also provide healthy, filling fiber.

Calorie Comparison

The number of hamburger calories you consume may depend on where you buy or order your burger. Making it at home is usually your best bet for good health because you can use a lower-fat preparation method. If you eat out, here's how a few popular burgers compare (note that some of these are made with more than one beef patty).

  • Burger King Hamburger: 220 calories, 8 grams fat, 3 grams saturated fat
  • McDonalds Hamburger: 240 calories, 8 grams fat, 3 grams saturated fat
  • In-N-Out Burger Hamburger with Onion: 390 calories, 19 grams fat, 5 grams of saturated fat
  • McDonalds Big Mac: 530 calories, 27 grams fat, 10 grams saturated fat
  • Red Robin Keep It Simple Burger: 624 calories, 33 grams fat
  • Burger King Whopper: 630 calories, 38 grams fat, 11 grams saturated fat
  • Applebees Classic Burger: 780 calories, 50 grams fat, 18 grams saturated fat
  • TGIFridays All-American Stacked Burger: 1480 calories, 93 grams fat, 34 grams of saturated fat

How to Make Your Hamburger Healthier

While a hamburger probably isn't the most nutritious choice, it's also not the worst. There are a few things you can do to make your burger more healthy.

Cook Your Hamburger at Home

When you cook at home, you can control the portion size. According to the American Heart Association, the recommended serving size for beef is just three cooked ounces.

You can also change the preparation method to boost your burger nutrition. Some people make burgers with whole grains such as whole grains like quinoa or bulgur to help bind the meat. These grains are low in sodium, add fiber, and provide vitamins and minerals.

Load Up the Veggies

Add vegetables to your hamburger patty. Spinach, onions, chopped peppers, and other veggies add flavor, crunch, and boost the nutritional value. It may also help to reduce the amount of meat you use and increase your fiber intake.

Go Grilled

Whether you eat out or cook at home, a grilled burger is better than a burger that is fried. When you grill meat, the fat drains away. When you cook your patty in a frying pan, the meat sits in fat and absorbs much of it.

Shop for Leaner Meat

When you select ground beef for your burger at the grocery store or butcher, look for 95% lean ground beef to save on calories and saturated fat. You can also combine lean ground beef with lean ground turkey or lean ground turkey to keep the beef flavor but minimize the saturated fat and calories.

Try It Topless

Most hamburger buns add calories, fat and refined carbohydrates to your meal. So cut your count in half by going without the top of your bun. Your hamburger will be messier to eat, but a little bit healthier. And you can always use a fork and knife if necessary. Another option is to use a lettuce wrap as a bun and skip the bread entirely.

Scale Back on Salt

Many restaurant hamburgers are very salty. If you are trying to cut back on sodium in your diet, scale back on the added salt when you cook a burger at home. Use other seasonings like fresh onion or jalapeno for a boost of flavor.

Be Cautious With Condiments

The burger patty is high in calories on its own. Toppings and condiments can send your fat and calorie count over the edge. Skip bacon, mayo, barbecue sauce, and even ketchup if you want a burger with fewer calories and fat and less sugar. If you order a burger at a restaurant, ask for your condiments on the side. Then keep your portion size to about a tablespoon.

Select Your Side Dish With Care

What pairs perfectly with a juicy burger? If you are eating out, it's likely that your meal will come with fries and maybe even a milkshake. Your total calorie count for that meal will be in the thousands. If you want to cut fat and calories, enjoy your burger with veggie sticks, a small salad, or a side of steamed veggies. Drink water or unsweetened iced tea to quench your thirst.

Hamburger Alternatives

You might be tempted to try a burger alternative to make your meal more healthy. A white turkey burger, a chicken burger or a meat alternative (like a soy burger) is sometimes lower in calories.

A Boca Veggie Burger, for example, provides about 124 calories (a little less than half the amount in a ground-beef patty). But calorie counts aren't always lower. For example, if a turkey burger is made with the fattiest parts of the bird (dark meat and skin), then the calorie count may not be much lower than a beef burger.

If you love a juicy burger but want to cut back significantly on calories, make a fresh mushroom burger instead. Roast a portobello mushroom cap (conveniently shaped like a burger patty) and place it on a whole wheat bun. Add a single slice of cheese if you'd like, along with tomato, lettuce, and pickles, and you've got a healthier burger that is delicious and satisfying.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  • Heart Health for Women. Academy of Nutrition and Dietetics.

By Malia Frey, M.A., ACE-CHC, CPT
 Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.