Subscribe to our Newsletter:
Healthy Diet Plans >>  Calories >>  Hamburger

Calories In Hamburger

The unofficial summer food of United States—the hamburger—has been elevated to gourmet status in recent times with the addition of exotic spices, vegetables, and a wide variety of preparations. Fast food joints specialize in different kinds of hamburgers, incorporating their signature cooking styles or flavors. However, the modest makings of this dish include cooking or grilling ground meat shaped into round, flat patties. Beef is the meat of choice for hamburgers placed inside buns or bread rolls. Pork, chicken, turkey, or a combination of meat and vegetables may also form burgers.

Traditionally, hamburgers maybe served with bacon, lettuce, tomatoes (BLT), along with onion and pickles. Additions such as cheese, mustard, and mayonnaise add to the taste. However, these condiments are also responsible for the calories in hamburger.

  • Calories in homemade hamburger maybe less than those mass-produced for stores or fast food outlets. Better quality meat, low sodium, control over cheese and other sauces and condiments may allow you to enjoy a healthy hamburger at home minus the loaded calories.
  • Despite the high saturated fat content, nutrients in hamburger include protein from the meat, carbohydrates from the burger bun, essential vitamins such as vitamins B, D, E, and K. Nutrients that you may not receive from a traditional hamburger include vitamins A and C.
  • Nutritional details of hamburger include essential micronutrients in the form of minerals such as calcium, potassium, phosphorus, iron, magnesium and copper. Hamburger patties also contain small traces of zinc and selenium. Although high in unhealthy fats, nutritional details of hamburger include a small amount of omega 3 fatty acids or healthy fats.

Calories In Grilled Hamburger

Hamburgers are an essential part of all American cuisine. However, with concerns over obesity, cholesterol, cardiovascular diseases, and diabetes, health conscious hamburger lovers are swapping out the fatty ingredients that make traditional hamburgers a health hazard. Calories in grilled hamburger tend to increase depending on the cut and size of meat. Ground meat with fat-in provides juicier hamburgers as the fat cooks the meat evenly. However, considering the calories in grilled hamburger, many individuals are now using leaner cuts of meat. You can enjoy a grilled hamburger made of chicken, turkey, and so on without any additional calories. Nutrition facts of grilled hamburger are as follows:

  • Total fat = 9 grams
  • Cholesterol = 73 mg
  • Sodium = 52 mg
  • Total Carbohydrate = 0 gram
  • Dietary Fiber = 0 gram
  • Protein = 23 grams
  • Niacin = 4.4 mg
  • Folate = 5.1 mcg
  • Choline = 73.0 mg
  • Calcium = 11.1mg
  • Magnesium = 17.9 mg
  • Phosphorus = 164 mg
  • Potassium = 255 mg
  • Sodium = 51.8 mg
  • Selenium = 18.4 mcg
  • Fluoride = 19.0 mcg

These nutrition facts are based on a 3-ounce or 85 gram serving of ground sirloin meat patty.

Calories In Hamburger Steak

Hamburger steak often refers to the beef patty served on its own, without the bun. The dish maybe served in traditional style with fried, grilled, or sautéed onions or mushrooms. Some kind of gravy maybe used to glaze the patty and moisten it. Sides may include vegetable or mac (creamy potato) salad. The fried and greasy accompaniments increase the calories in hamburger steak. A healthier option:  grilling the hamburger and swapping healthy accompaniments such as grilled or stir-fried vegetable sides or salads. Calories in hamburger steak may amount to 160 calories per serving size. A serving of 4 ounce hamburger patty may include almost 72 calories from fat. Nutrient content in hamburger steak is as follows:

  • Total fat = 8 grams
  • Saturated fat = 3 grams
  • Cholesterol = 70 mg
  • Sodium 85 mg
  • Total carbohydrate = 0 grams
  • Dietary fiber = 0 grams
  • Protein = 22 grams

Calories In A Plain Hamburger

A plain hamburger would usually refer to just the ground meat patty, grilled and served over bun. Accompaniments such as bacon, lettuce, tomatoes, onions, pickles, or mushrooms maybe ordered on the side. Most individuals think that ordering it plain would reduce the calories in a plain hamburger. Unfortunately, a plain hamburger may also contain up to 275 calories per serving. Usually, one serving of plain hamburger refers to three or four-ounce patty. Additional calories may also depend on the bun. The bread roll or bun made of all-purpose flour carries little or no dietary fiber and healthy benefits of carbohydrates. Plain hamburgers, despite the calories, do contain rich traces of essential vitamins and minerals such as calcium, iron, phosphorus, magnesium and folates. The nutritional breakdown of calories in a plain hamburger is as follows:

  • Total fat = 10.75 grams
  • Cholesterol = 35 mg
  • Sodium = 416 mg
  • Potassium = 189 mg
  • Total carbohydrate = 27 gram
  • Protein = 14 gram

Calories In ¼ Pound Hamburger

The quarter pounder is an iconic image of American eats. The large size beef patty on an equally large bun gained popular appeal as a ‘value for money’ deal. However, the supersize meal comes with supersized calories as well. Calories in ¼ pound hamburger along with bun may total up to a whopping 459 calories with almost 209 calories coming from fat. The quarter pounder may contain essential minerals such as calcium (12 percent) and iron (23 percent). Nutritional breakdown of ¼ pound hamburger patty on bun is as follows:

  • Total fat = 23 grams
  • Cholesterol = 81 mg
  • Sodium = 613 mg
  • Potassium = 312 mg
  • Total carbohydrate = 31.71 grams
  • Protein = 28.47 grams

Properties Of Hamburger And Its Health Benefits

For long, hamburger has received bad press for being an artery clogging, health threatening meal. However, you can also enjoy the health benefits of hamburger if you choose lean red meat with less fat content. Healthy cooking may help convert the traditional greasy hamburger into something the family can enjoy without the side effects. Lean beef meat contains almost 60 percent of your daily value of proteins. It also contain essential vitamins such as B complex, D, E, and K. Trace minerals such as calcium, iron, phosphorus, zinc, magnesium and selenium also provide health benefits such as boosting the immune system, preventing nervous disorders, and proper functioning of organs and muscle tissue.

Side Effects Of Hamburger

Obesity is one of the side effects of hamburger. While switching to a lean patty may reduce calories, the traditional hamburger consumed in combination with sides such as French fries, processed cheese. and greasy onions and mushrooms increases cholesterol and may prove fatal for individuals already suffering from heart diseases or blood disorders. The use of refined sugars in the bun and saturated fats in the hamburger may also increase the risk of diabetes. Trans fat in hamburgers at fast food outlets also prove hazardous to health. While eating in moderation may reduce some of these risks, other healthy swaps such as ordering sides that include vegetables or salad instead of fried food may help reduce some of the side effects of hamburger.

Tips On Hamburger Intake

Healthy ways to eat hamburger may help reduce the risk of cholesterol, diabetes, and hypertension, all of which are diseases associated with consuming hamburgers.

Recommended quantity of hamburger intake: Supersized meals are a definite no-no if you are trying to lose weight or avoid the ill effects of hamburgers. The recommended quantity of any red meat such as beef usually ranges from a three to four ounce piece of lean meat. So, a small hamburger sans the unhealthy toppings maybe consumed occasionally.

Homemade hamburgers may allow you to choose the quality of hamburger meat you use in your patty. Lean meat such as sirloin cut maybe used to form homemade hamburger patties. Many fast food and retail outlets usually compromise on quality and may use part meat, part fillers to form patties.

Hamburger enthusiasts may tell you there is no specific time to enjoy your choice of meat and bun. However, many individuals complain of indigestion, heartburn and acid reflux after consuming hamburgers. Inflammation may occur due to the greasy hamburgers themselves or the fried and cheese filled sides. When should you consume hamburger if you do suffer from acid reflux? Avoid eating hamburgers for a late dinner. Do not go to sleep immediately after a heavy meal. Use a propping pillow to avoid acid reflux.

Storage tips for store bought hamburger patty are similar to those for other meat products. Always read the label before buying meat products and use within three to four months of purchase. Always keep meat frozen and thaw in the refrigerator. Refrigerated meat should be stored under 35 degrees Fahrenheit and frozen under 28 degrees Fahrenheit.

Submitted on January 16, 2014