How healthy is hamburger?
Is hamburger healthy? It can fit a healthy diet occasionally. Hamburger scores 18/100 on the HowHealthyIs Score: 100 g provides 297 kcal, 17 g protein and 3.1 mg iron. A plain fast-food hamburger gives protein and iron, with refined bun, salt and saturated fat. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Hamburger ranks higher than 18% of them.
Counts in favor (% daily value per 100 kcal)
- Protein11%
- Iron6%
- Magnesium2%
- Fiber2%
- Calcium2%
- Potassium1%
- Vitamin E1%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat8%
- Added sugars3%
- Sodium5%
Raw NRF9.3: 25 minus 15 = 10. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in hamburger?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 297 kcal | 267 kcal | |
| Protein | 17 g | 15 g | 30% |
| Carbohydrates | 32 g | 28 g | 10% |
| Fiber | 1.7 g | 1.5 g | 5% |
| Sugars | 4.9 g | 4.4 g | |
| Added sugars | 4 g | 3.6 g | 7% |
| Fat | 12 g | 11 g | 14% |
| Saturated fat | 4.5 g | 4 g | 20% |
| Vitamins | |||
| Vitamin A | 9 µg | 8.1 µg | 1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.4 mg | 0.3 mg | 2% |
| Minerals | |||
| Calcium | 62 mg | 56 mg | 4% |
| Iron | 3.1 mg | 2.8 mg | 15% |
| Potassium | 197 mg | 177 mg | 4% |
| Magnesium | 27 mg | 24 mg | 6% |
| Sodium | 331 mg | 298 mg | 13% |
Source: USDA FoodData Central, "Fast foods, hamburger; single, regular patty; plain" (FDC 170693). Values rounded.
Why is hamburger good for you?
- 15 g protein in 1 single hamburger, 30% of the daily value. Protein contributes to the maintenance of muscle mass.
- 2.8 mg iron in 1 single hamburger, 15% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use it
- A single patty with salad
- Homemade with lean beef and a whole-grain bun
What should you watch out for?
- Double patties, cheese, bacon and fries multiply the calories and salt.
What can you eat instead of hamburger?
Foods you can use the same way with a higher HowHealthyIs Score.