Hamburgers are the ultimate comfort food and a staple in the American diet. One of the great things about a hamburger is that you can use any combination of toppings to fix it to your liking. A hamburger with mushrooms, Swiss cheese and no bun might be a popular choice for those watching their carbohydrate intake.
Hamburger
A standard hamburger contains 85 percent lean meat and weighs about 3 ounces, or a quarter of a pound. A portion of meat this size provides 212 calories, most of which come from protein. A quarter-pound hamburger contains just over 22 grams of protein and offers 13 grams of fat.
A hamburger offers 270 milligrams of potassium, 168 milligrams of phosphorus, 2.2 milligrams of iron and 61 milligrams of sodium. There are also small amounts of calcium, magnesium and zinc. Although not a vitamin powerhouse, a hamburger also provides 2.2 micrograms of vitamin B12 and 4.6 mg of niacin.
Considerations
When analyzing the nutritional information of a hamburger, it is important to note that ground beef is available in several varieties. Although a common choice is 85 percent lean meat with 15 percent fat, you also have the options of 75 percent lean meat, 80 percent lean meat, 90 percent lean meat and 95 percent lean meat. The higher the percentage of lean meat in the ground beef, the lower the fat percentage will be.
Mushrooms
Topping your hamburger with one-half cup of stir-fried white mushrooms will increase the nutritional value of your meal. One-half cup of mushrooms contains 214 milligrams of potassium, 57 milligrams of phosphorus and 11 micrograms of folate. The mushrooms also contain just under 2 grams of protein, just over 2 grams of carbohydrates and 1 gram of fiber. Mushrooms also contain a small amount of calories, at 14 grams per half cup.
Swiss Cheese
Adding a 1 ounce slice of Swiss cheese to your hamburger not only adds flavor, but also adds 106 calories, 7 grams of protein, 7 grams of fat and 1.5 grams of carbohydrates. Well-known for its high calcium content, a single slice of Swiss cheese contains 221 milligrams of calcium as well. A slice of Swiss cheese also adds 159 milligrams of phosphorus, 22 milligrams of potassium and 54 milligrams of sodium. Cheese is not particularly vitamin-rich, but a slice of Swiss cheese does offer 62 micrograms of vitamin A.
References
- USDA National Nutrient Database for Standard Reference: Nutrient Data for 23568, Beef, Ground, 85% Lean Meat / 15% Fat, Patty, Cooked, Broiled
- USDA National Nutrient Database for Standard Reference: Nutrient Data for 11263, Mushrooms, White, Stir-Fried
- USDA National Nutrient Database for Standard Reference: Nutrient Data for 01040, Cheese, Swiss
- Nutrition & You; Joan Salge Blake
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