The American hamburger made its entry into the U.S. culinary landscape in the early 20th century. Ground beef, by way of steak tartare, wowed soldiers in Germany who brought it back to the U.S. Today, fast-food chains sell it and households broil, pan-fry and grill it. It comes seasoned, covered with cheese, or plain, not to mention topped with gourmet ingredients that transform it into a meal foodies can praise with words like "notes" and "harmonious." The nutritional value varies with each version, but all provide nutrients, both healthy and unhealthy.
Hamburger Meat
Hamburger ranges in nutritional value depending mainly on its fat content. Variations also come into play regarding the source of the beef; is it grass-fed or grain-fed, for example. Most conventional cows are raised on grain, and the fat content for a typical 75-percent-lean 1/4-lb. patty is 13 g, according to the U.S. Department of Agriculture. More than one-third of the fat is saturated. It provides about 200 calories, or 10 percent of a standard 2,000-calorie diet, and contains moderate amounts of potassium, zinc and selenium.
Hamburger Buns
The standard refined wheat-flour hamburger buns that have graced backyard barbecues since the 1950s is a stereotype gathering dust each year. Today, challah bread, English muffins, bagels, whole-wheat and rye rolls and pita fufill the bread component of the hamburger, depending on the style of the burger and health concerns of the consumer. The whole-grain rolls and breads provide more fiber and nutrients compared to refined flour products, because refining removes the part of the grain that provides these nutrients.
Toppings and Condiments
An American classic burger condiment package consists of tomato, lettuce, onion, pickle, ketchup and mayonnaise. These ingredients contribute some fiber to the total burger, but the other nutrients are minimal. Tomato contains lycopene, an antioxidant that may prevent some types of cancer, and onions contain trace potassium and vitamin C, but the flavor contribution of these ingredients is more significant than the nutritional value. When the ingredients begin to become more complicated, such as when spinach, pesto, bleu cheese and mushrooms are included, the calories, fat and phytonutrients increase, depending on the source of the ingredient. Cheeses typically provide fat and vegetables provide fiber and phytonutrients, such as antioxidants.
Considerations
Hamburger patty preparation methods can change the overall health profile of a burger. A grilled burger is healthier than a pan-fried or baked burger, because the fat drips off through the gratings. One caveat with grilled burgers, however, is the potential for charring. Charring burgers transform compounds in meat into carcinogenic chemicals, according to the American Cancer Society website.
References
- "The New Food Lover's Companion"; Sharon T. Herbst et al.; 2007
- U.S. Department of Agriculture: Nutrient Data Laboratory: Beef, Ground, 75% Lean Meat / 25% Fat, Patty, Cooked, Broiled
- CBS News; Americans are Obsessed with Fast Food: The Dark Side of the All-American Meal; February 2009
- Bon Appetit: Hamburger Buns
- "Gourmet"; My Quest to Build the Perfect Burger; Eric Ripert; July 2008
- American Cancer Society; Eating Charred, Well-done Meat May Increase Pancreatic Cancer Risk; Rebecca Viksnins Snowden; April 2009
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