Calories in a Hamburger
Updated July 2026 · Source: USDA FoodData Central
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Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Vitamins & Minerals — per 100g
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin B12 | 1.2µg | 50% | |
| Zinc | 3.1mg | 28% | |
| Niacin | 5.0mg | 31% | |
| Sodium | 430mg | 19% | |
| Phosphorus | 168mg | 13% | |
| Iron | 2.0mg | 11% | |
| Selenium | 14µg | 25% | |
| Potassium | 221mg | 5% | |
| Magnesium | 22mg | 5% | |
| Calcium | 60mg | 6% |
Calories in a Hamburger by Weight
| Weight | Calories | Protein | Net Carbs | Fat |
|---|
Macronutrient Breakdown — per 100g
Plain hamburger (no cheese). Cheese adds ~60 kcal per slice. Sauce adds 50-150 kcal. McDonald's hamburger: 250 kcal. Big Mac: 550 kcal. Homemade 150g lean beef + bun: ~380 kcal. GI of bun ~70.
Key Nutrients
Hamburger Nutrition Facts
Beef Patty — Nutrient Profile
The beef patty is the nutritional core of a hamburger. It provides complete protein, haem iron (3× more bioavailable than plant iron), vitamin B12 (essential for nerve function), zinc (immune and testosterone function), and selenium. Choosing 90%+ lean ground beef reduces saturated fat by 40-50% while preserving these micronutrients. The nutritional quality of a hamburger is primarily determined by beef quality and leanness.
The Bun's Role
A standard white hamburger bun (50g) contributes approximately 130 kcal, 25g of refined carbohydrates (GI ~70), and 200mg sodium. Replacing with a whole-grain bun adds 2g fiber and reduces GI to ~55 without significantly changing calories. Skipping the bun entirely (lettuce wrap) eliminates ~130 kcal and all refined carbs — the most effective single modification for reducing calorie and carb content.
Condiment Calories — Hidden Impact
Condiments can add 50-300 kcal to a hamburger: ketchup (15 kcal/tbsp), mustard (3 kcal/tbsp), mayonnaise (90 kcal/tbsp), special sauce (~90 kcal/tbsp), bacon (50 kcal/strip). A 'loaded' burger can have more calories from condiments and extras than from the patty and bun combined. Building awareness of condiment calories is important for calorie-conscious choices.
Homemade vs Fast Food
The nutritional gap between homemade and fast-food hamburgers is significant. Homemade (150g lean beef, whole-grain bun, vegetables, mustard): ~380 kcal, 500mg sodium, 6g sat fat. McDonald's Big Mac: 550 kcal, 1,010mg sodium, 10g sat fat. Cooking at home reduces sodium by 50%, saturated fat by 30-40%, and calories by 20-30%.
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Sources
Nutrition values from USDA FoodData Central. Not medical advice.