Hamburger
Moderate nutritional value
Seared beef patty in a bun with lettuce, tomato, onion and ketchup.
A hamburger is a patty of ground beef seared in a hot pan or on a grill and served in a soft bun with iceberg lettuce, tomato, raw onion and ketchup, the classic American sandwich without cheese. One burger (about 210 g) has around 410 kcal, 28 g of protein, 17 g of fat, 6 g of it saturated, and about 930 mg of sodium. Using 90% lean beef cuts the fat by about 3.5 g per burger.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 13g | 23.2% |
| Fat | 8.2g | 11.7% |
| Carbs | 17g | 5.7% |
| Simple Sugars | 5.95g | Estimate |
| Complex Carbs | 10.25g | Estimate |
| Fiber | 0.8g | 3.2% |
| Water | 60g | 2.4% |
| Calories | 195 | 8.7% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.82 | g | 14.1% |
| Monounsaturated | 3.42 | g | 13.7% |
| Polyunsaturated | 0.78 | g | 6.0% |
| Omega-3 | 0.234 | g | Estimate |
| Omega-6 | 0.546 | g | Estimate |
| Trans | 0.36 | g | 18.0% |
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 | 2.81 | mg |
| Vitamin E | 0.36 | mg |
| Selenium | 15.7 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 15.9 | mcg | 1.8% |
| vitamin B1 | 0.076 | mg | 6.3% |
| vitamin B2 | 0.112 | mg | 8.6% |
| vitamin B3 | 2.97 | mg | 18.6% |
| vitamin B6 | 0.196 | mg | 11.5% |
| vitamin B9 | 13 | mcg | 3.3% |
| vitamin B12 | 1.23 | mcg | 51.3% |
| vitamin C | 2.81 | mg | 3.1% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.356 | mg | 2.4% |
| vitamin K | 4.53 | mcg | 3.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 54.4 | mg | 5.4% |
| iron | 1.54 | mg | 8.6% |
| magnesium | 18.5 | mg | 4.6% |
| phosphorus | 122 | mg | 17.4% |
| potassium | 242 | mg | 9.3% |
| sodium | 441 | mg | 19.2% |
| zinc | 2.83 | mg | 25.7% |
| copper | 0.08 | mg | 8.9% |
| manganese | 0.191 | mg | 8.3% |
| selenium | 15.7 | mcg | 28.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 391 | mg | 55.9% | 158% |
| Isoleucine | 556 | mg | 39.7% | 120% |
| Leucine | 984 | mg | 36.0% | 104% |
| Lysine | 917 | mg | 43.7% | 123% |
| Methionine | 472 | mg | 45.0% | 133% |
| Phenylalanine | 924 | mg | 52.8% | 146% |
| Threonine | 476 | mg | 45.3% | 123% |
| Tryptophan limiting | 84 | mg | 30.0% | 82% |
| Valine | 620 | mg | 34.1% | 100% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Ground beef (80% lean) 500 g
- Salt 0.75 tsp (4.5 g)
- Black pepper, ground 0.5 tsp
- Vegetable oil 1 tsp
- Hamburger buns 4 (220 g)
- Iceberg lettuce leaves 4 (40 g)
- Tomato 1 medium (120 g)
- Onion 1 small (60 g)
- Ketchup 4 tbsp (60 g)
Instructions
- 1
Divide the beef into 4 portions of 125 g and shape them loosely into patties about 1.5 cm thick and slightly wider than the buns; press a shallow dimple into the center of each.
- 2
Cut the tomato into 8 slices, slice the onion into thin rings and wash and dry the lettuce leaves.
- 3
Heat the oil in a cast-iron frying pan over medium-high heat and season the patties on both sides with the salt and pepper just before cooking.
- 4
Cook the patties for 3-4 minutes per side without pressing them, until well browned and 71C in the center, then rest them for 2 minutes.
- 5
While the patties rest, split the buns and toast the cut sides in a dry pan for about 1 minute.
- 6
Spread the ketchup on the bottom buns and layer on the lettuce, patty, 2 tomato slices and onion rings.
- 7
Close with the top buns and serve at once.