A hamburger or burger is a sandwich consisting of one or more cooked patties of ground meat, usually beef, enjoyed inside a sliced bread roll or bun. The patty can be pan fried, barbecued, or flame grilled. They make for a tasty meal, but what of their nutritional value and how many calories in a hamburger? Read on to find out…
The nutritional values will all depend on the meat content of the patty and any other added ingredients. The average double patty hamburger weighing in at 120 grams, contains 354 calories. It also contains 17 grams of fat, 6 grams or 30% of this, being saturated fat.
You can see the complete nutritional values for a double patty hamburger presented below.
Double Patty Hamburger (120 grams)
% Daily Value*
Total Fat 17 g 26%
Saturated fat 6 g 30%
Polyunsaturated fat 0.5 g
Monounsaturated fat 7 g
Trans fat 1 g
Cholesterol 56.4 mg 18%
Sodium 496.8 mg 20%
Potassium 271.2 mg 7%
Total Carbohydrate 29 g 9%
Dietary fiber 1.1 g 4%
Sugar 5 g
Protein 20 g 40%
Vitamin A 0% Vitamin C 0%
Calcium 12% Iron 19%
Vitamin B-6 10% Vitamin B-12 28%
*Percentage Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
If you are looking for the meaty hamburger taste without the unhealthily high calorific value, you can try some of our suggested alternatives. If you want to eat out, check the meat content of your quarter pounder and go for 100% beef, organic and grass fed. Try losing the bun to save on calories. Or even better try making your own patties at home. This way you can control the quality and the quantity of the ingredients that go into your burger. You can check out a tasty recipe below.
This recipe was adapted from Jamie’s Ministry of Food, which contains many more excellent recipes. It is available to buy on Amazon.
A Cracking Burger
You will need:
• 12 Jacob’s cream crackers (or other savory biscuits for cheese)
• 8 sprigs of fresh flat-leaf parsley
• 500 grams quality (5 or 10% fat) minced beef
• 2 heaped tablespoons Dijon mustard (optional)
• 1 large free-range egg
• Drizzle of olive oil
• 1 cos or round lettuce
• 3 ripe tomatoes
• 1 red onion
• 3-4 gherkins (optional)
• 6 slices of Cheddar cheese (optional)
• 6 quality burger buns
1. Wrap the crackers in a tea towel and crush using a rolling pin until finely ground, breaking up any big bits with your hands, then tip into a large bowl.
2. Finely chop the parsley (stalks and all), then add to the bowl with the mustard (if using), and the minced beef.
3. Crack the egg into the bowl, then add a good pinch of sea salt and black pepper.
4. Mix and press together everything with your hands. Divide into 6 and pat each piece into a round shape, approx. 2cm thick.
5. Place the burgers onto a plate, drizzle with oil, then cover and place in the fridge until needed – this will help to firm them up.
6. To cook the burgers, preheat a large griddle or frying pan for 4 minutes on a high heat, then turn the heat down to medium.
7. Place the burgers on the griddle or into the pan, then use a spatula to lightly press them down, making sure the burger is in full contact with the pan.
8. Cook the burgers for 3 or 4 minutes on each side, depending on how you like them.
9. Meanwhile, wash and dry a few small lettuce leaves, tearing up the larger ones. Slice the tomatoes, peel and finely slice the red onion, then slice the gherkins lengthways as finely as you can.
10. Place the veggie toppings into a lightly toasted bun (if using) or add to a plate and top with your patty for a naked burger. Add cheese if desired and serve.
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Sources: USDA & jamieoliver.com
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