Cheeseburger
Moderate nutritional value
Beef patty with cheese in a bun.
A cheeseburger is a beef patty topped with melted cheese in a bun, usually with lettuce, tomato and sauce. It is high in protein and fat, with saturated fat from the beef and cheese; the refined bun and sauce add carbohydrate and sodium. A 250 g burger is about 760 kcal; a single patty and a side salad instead of fries keep the meal lighter.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 17g | 30.4% |
| Fat | 15g | 21.4% |
| Carbs | 28g | 9.3% |
| Simple Sugars | 9.8g | Estimate |
| Complex Carbs | 18.2g | Estimate |
| Water | 38g | 1.5% |
| Calories | 303 | 13.5% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 5.45 | g | 27.3% |
| Monounsaturated | 6.19 | g | 24.8% |
| Polyunsaturated | 1.43 | g | 11.0% |
| Omega-3 | 0.429 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| Omega-6 | 1.001 | g | Estimate |
| Trans | 0.64 | g | 32.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.45 | mg |
| Vitamin E | 0.63 | mg |
| Selenium | 14.2 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 35.9 | mcg | 4.0% |
| vitamin B1 | 0.084 | mg | 7.0% |
| vitamin B2 | 0.111 | mg | 8.5% |
| vitamin B3 | 1.93 | mg | 12.1% |
| vitamin B6 | 0.147 | mg | 8.6% |
| vitamin B9 | 14.7 | mcg | 3.7% |
| vitamin B12 | 0.768 | mcg | 32.0% |
| vitamin C | 4.45 | mg | 4.9% |
| vitamin D | 0.103 (4 IU) | mcg | 0.7% |
| vitamin E | 0.627 | mg | 4.2% |
| vitamin K | 6.51 | mcg | 5.4% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 101 | mg | 10.1% |
| iron | 1.15 | mg | 6.4% |
| magnesium | 18.9 | mg | 4.7% |
| phosphorus | 128 | mg | 18.3% |
| potassium | 222 | mg | 8.5% |
| sodium | 384 | mg | 16.7% |
| zinc | 2.07 | mg | 18.8% |
| copper | 0.072 | mg | 8.0% |
| manganese | 0.177 | mg | 7.7% |
| selenium | 14.2 | mcg | 25.8% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 496 | mg | 70.9% | 155% |
| Isoleucine | 743 | mg | 53.1% | 124% |
| Leucine | 1335 | mg | 48.9% | 109% |
| Lysine | 1193 | mg | 56.8% | 124% |
| Methionine | 591 | mg | 56.3% | 128% |
| Phenylalanine | 1302 | mg | 74.4% | 159% |
| Threonine | 637 | mg | 60.7% | 127% |
| Tryptophan | 133 | mg | 47.5% | 101% |
| Valine | 854 | mg | 46.9% | 107% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Ground beef (20% fat) 200 g
- Cheddar cheese slices 2 slices
- Burger buns 2
- Lettuce leaves 2
- Tomato, sliced 1
- Onion, sliced 1/2
- Pickles 4 slices
- Ketchup and mustard 2 tbsp
- Salt and pepper to taste
- Oil 1 tbsp
Instructions
- 1
Divide the beef into two loose balls, then press into patties slightly wider than the buns and season both sides with salt and pepper.
- 2
Heat a skillet or grill over high heat with a little oil and sear the patties for about 3 minutes until well browned.
- 3
Flip the patties, lay a cheese slice on each and cook another 2 to 3 minutes until the cheese melts.
- 4
Toast the cut sides of the buns in the pan until golden.
- 5
Spread ketchup and mustard on the bun bases and add lettuce and tomato.
- 6
Place the cheesy patties on top, then add onion and pickles.
- 7
Close with the bun tops and serve immediately.