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A round burger bun holds a thin, irregularly edged beef patty with a deeply browned, crisp surface, a slice of melted pale-yellow cheese, and visible pickle slices and onion.
●Low GI
💪High Protein

Beef smash burger Calories

Thin-pressed beef patty burger; high protein, moderate-high fat

CALORIES · 100 G

268kcal

GI

49low

POTASSIUM · 100 G

240mg

FIBER · 100 G

1.2g

Quick answer

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.

Beef smash burger Nutrition Facts

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%

Beef smash burger nutrition facts table · 1 piece (medium) (170 g)

NutrientAmount% DV
Calories456 kcal
Total fat25.2 g32%
Saturated fat9.18 g46%
Trans fat0.85 g
Sodium731 mg32%
Total carbohydrate31.3 g11%
Fiber2 g7%
Protein25.8 g52%

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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How Many Calories in 1 Medium Beef smash burger?

ServingAmountCalories
1 piece (medium)170 g456 kcal
1 ounce (mini)28 g75 kcal
0.25 piece (quarter)43 g115 kcal
½ piece (half)85 g228 kcal
100 g100 g268 kcal
1 piece (small)120 g322 kcal
1 piece (large)240 g643 kcal
1 serving (double)300 g804 kcal
1 serving (triple)420 g1126 kcal

Calculated from 268 calories per 100 g.

Frequently Asked Questions About Beef smash burger

What is a beef smash burger?

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.

How do you make a beef smash burger at home?

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.

Why are beef smash burger patties pressed so thin?

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.

How is a beef smash burger different from a regular hamburger?

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.

What beef-to-fat ratio is best for a beef smash burger?

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.

How do you get crispy edges on a beef smash burger?

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.

What cheese is best on a beef smash burger?

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.

Why does a beef smash burger stick to the pan?

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.

Can you cook a beef smash burger on a grill?

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.

How should you store leftover beef smash burgers?

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.

Beef smash burger Vitamins & Minerals

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

Beef smash burger Glycemic Index

GLYCEMIC INDEX

49
Low
0 Low5570100

GLYCEMIC LOAD

15.3
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Beef smash burger

To burn the 456 calories in 1 piece (medium) (170 g):

🚶

113min

Walking (5 km/h)

🏃

47min

Running (8 km/h)

🚴

62min

Cycling

🏊

53min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Beef smash burger?

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.

How Nutritious Is Beef smash burger?

Nutrient density

Medium

38/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

42/ 100

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.

Is Beef smash burger Processed?

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.

Does Beef smash burger Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame yes

Which Diets Is Beef smash burger Good For?

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

Beef smash burger Fat Profile

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.