A large portion of the American population eats hamburgers on a regular basis, both cooked at home and purchased from a restaurant. The nutritional value of hamburgers depends highly on the ingredients used. The staples--patty and bun--provide good sources of protein and carbohydrates. Additional toppings, such as sauces and vegetables, change the nutritional value greatly.
Patty
The patty is one staple of the hamburger. A quarter-pound of 70 percent lean beef comes out to 305 calories, 20 grams of fat and 29 grams of protein. A quarter-pound of 95 percent lean beef, on the other hand, contains 185 calories, 7 grams of fat and 29 grams of protein. That's a significant difference in fat and calorie amounts between the two grades of beef. Always factor the quality of beef into the overall nutrition for a hamburger, with extra points going to the leanest for health reasons.
Bun
The other staple of the hamburger is the bun. As with the patty, quality of the bun is important. A classic white hamburger bun comes out to 200 calories, 3 grams of fat, 37 grams of carbohydrates and 6 grams of protein. A whole-grain bun, on the other hand, has 120 calories, 1.5 grams of fat, 23 grams of carbohydrates and 4 grams of protein.
Cheese
Although for some the cheese is optional, you may consider the cheese to be a necessary part of a hamburger. Nutritional differences among different types of cheese are limited. Most cheeses contain similar amounts of calories and macronutrients. One slice of cheddar cheese, for example, has 113 calories, 9 grams of fat and 7 grams of protein. One slice of pepper jack contains 80 calories, 6 grams of fat and 4 grams of protein.
Additional Toppings
Additional toppings are a large factor in the overall nutrition of a hamburger. Commonly used toppings include avocado, barbecue sauce, bacon, lettuce, peppers, salsa and tomato. Lettuce and tomato, two healthful vegetables, add very little in terms of carbohydrates and calories. Barbecue sauce, however, contains a high carbohydrate and calorie count and can greatly alter the nutritional value of the hamburger. Avocado brings a healthy monounsaturated fat source, while bacon comes with high amounts of saturated fat.
Considerations
A plain hamburger, just the patty and the bun, is a fairly healthful way to add some additional calories and protein to the diet. Additional toppings provide extra flavor and texture, but at the same time add calories, saturated fat and trans fat. A loaded hamburger makes for a wonderful meal, as long as you use moderation.
Member Comments