A hamburger weighing 5 oz. makes for a pretty big portion of meat -- more than a quarter pound. It contains plenty of protein and some vitamins and minerals. Depending on the method of cooking and the quality of meat, hamburgers also contain large amounts of saturated fat and salt. It also depends on whether you buy your burger from a fast food restaurant or make them up yourself.
Protein
Protein makes up 15 percent of a standard fast food hamburger patty, with around 21 g per 5 oz. serving. Protein is one of the essential dietary nutrients. The protein from meat such as the beef in hamburgers contains the "complete" range of amino acids. Your body requires these amino acids for many different body functions, from hormone production to making blood cells. Incomplete proteins, such as those from plant sources, lack several key amino acids. From that perspective, hamburger meat contains valuable protein nutrition.
Fat
The other major component in a hamburger patty is fat. An average 5 oz. serving of hamburger from a fast food restaurant contains almost 16 g of fats, including 5 g of saturated fat according to the USDA National Nutrient Database. A high saturated fat diet is linked with numerous health problems, ranging from excessive weight gain and heart disease, to greater risk of strokes and liver disease.
Sodium
A 5 oz. fast food hamburger can contain 620 mg of sodium -- a very high percentage of your recommended daily value. For example, MayoClinic.com lists the daily suggested maximum as 2,300 mg of sodium. So, an average 5 oz. hamburger might provide over a quarter of your daily sodium limit. And that's before you add any salt from extra sauces or the burger bun. If making your own burgers, try adding smaller amounts of salt or using herbs and spices in place of salt for flavor.
Iron and Minerals
Beef contains high amounts of iron. Men need around 8 mg per day, with women up to 18 mg per day. A 5 oz. hamburger contains around 4 mg of iron. However, sources such as the University of Georgia Health Center suggest getting iron from lean meat. Choose burgers with low fat content for the benefits of iron without the extra fat. Hamburger patties also contain B vitamins, but lack vitamin C or any dietary fiber.
Variations
Most restaurant hamburgers don't come as a plain patty. Usually, you'll also get some vegetables and sauce all contained in a bread bun. Additions such as fresh lettuce and tomato add small amounts of fiber and vitamins such as vitamin C. Some sauces, such as ketchup, contain lots of added sugar, while others might include high fat levels, such as mayonnaise. Processed white bread rolls are high in carbohydrates. Using whole-grain rolls adds more fiber to the bread.
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