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Thin-pressed beef patty burger; high protein, moderate-high fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Beef smash burger (170 g) has 456 calories. That works out to 268 calories per 100 g. It contains 31.3 g of carbs, 25.8 g of protein, 25.2 g of fat and 2 g of fiber. Its 2.5 µg of B12 covers 103% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 170 g
456
KCAL / 170G
Carbs
31.3g
· 11% DV
Protein
25.8g
· 52% DV
Fat
25.2g
· 32% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 23% · Fat 49%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 456 kcal | |
| Total fat | 25.2 g | 32% |
| Saturated fat | 9.18 g | 46% |
| Trans fat | 0.85 g | |
| Sodium | 731 mg | 32% |
| Total carbohydrate | 31.3 g | 11% |
| Fiber | 2 g | 7% |
| Protein | 25.8 g | 52% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 456 kcal |
| 1 ounce (mini) | 28 g | 75 kcal |
| 0.25 piece (quarter) | 43 g | 115 kcal |
| ½ piece (half) | 85 g | 228 kcal |
| 100 g | 100 g | 268 kcal |
| 1 piece (small) | 120 g | 322 kcal |
| 1 piece (large) | 240 g | 643 kcal |
| 1 serving (double) | 300 g | 804 kcal |
| 1 serving (triple) | 420 g | 1126 kcal |
Calculated from 268 calories per 100 g.
A beef smash burger is made by pressing a ball of ground beef onto a very hot cooking surface to form a thin patty. The broad contact with the pan creates browned, crisp edges, and the patty is usually served in a bun with toppings.
Heat a heavy skillet until very hot, place a loose ball of ground beef in it, and press it thin with a sturdy spatula. Season the patty, let the underside brown before flipping, then add cheese if you like and serve in a bun.
Pressing a beef smash burger patty thin increases its contact with the hot pan, creating a browned crust and crisp edges. Press it once as it first hits the pan; pressing again while it cooks can squeeze out juices.
A beef smash burger is pressed thin on the cooking surface, while a regular hamburger patty is usually thicker and left unpressed. The smash technique gives the burger more browned surface and crisp edges, rather than a thick, tender center.
Ground beef with some fat works well for a beef smash burger because it helps the thin patty brown and stay flavorful. Very lean beef can turn dry. Handle the ground beef gently rather than kneading it before cooking.
For crisp edges on a beef smash burger, use a very hot, heavy skillet and press the beef firmly into a thin layer as soon as it makes contact. Leave it undisturbed until a browned crust forms before turning it.
American-style cheese is popular on a beef smash burger because it melts quickly over the thin, hot patty. Cheddar also works; add the cheese after flipping and let the residual heat soften it before assembling the burger.
A beef smash burger can stick if the pan is not hot enough or if you try to turn the patty before its browned crust forms. Use a hot, heavy skillet and slide a thin, sturdy spatula fully under the patty.
Yes, but a beef smash burger is easiest to press and cook on a flat, hot surface, such as a griddle or cast-iron skillet. On open grill grates, the thin patty can break apart or fall through.
Store leftover beef smash burger patties and buns separately in covered containers in the refrigerator so the bread does not become soggy. Reheat the patties until hot throughout, and avoid leaving the cooked burger at room temperature for an extended time.
Vitamins
B12
2.47µg · 103% DV
B3
7.14mg · 45% DV
B6
0.41mg · 24% DV
B2
0.29mg · 22% DV
Minerals
Selenium
27µg · 49% DV
Zinc
5.27mg · 48% DV
Phosphorus
289mg · 41% DV
Sodium
731mg · 32% DV
Potassium ⭐
408mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 456 calories in 1 piece (medium) (170 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
A beef smash burger is an American-style burger made by pressing a ball of ground beef thin against a very hot griddle. The broad contact with the metal creates a deeply browned, savoury crust, while the patty is usually tucked into a soft bun with toppings and sauces.
It is a casual lunch or dinner favourite, commonly served with pickles and chips or fries; in burger restaurants around the world, toppings range from simple cheese and onion to more elaborate sauces. The thin patty has crisp edges and a juicy centre. It provides protein, but the beef and cooking fat can make it a fairly rich choice, with additional carbohydrates from the bun. For a lighter meal, go easy on the sauce and add a side salad.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
9.18g
MONOUNSATURATED
10.37g
POLYUNSATURATED
1.36g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.