Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🍔
Beef Smashburger Calories
Source of protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Beef Smashburger (180 g) has 459 calories. That works out to 255 calories per 100 g. It contains 33.8 g of carbs, 25.6 g of protein, 24.8 g of fat and 2 g of fiber. Its 2.3 µg of B12 covers 94% of the Daily Value. Its glycemic index is 59 (medium), so it raises blood sugar at a moderate pace.
Beef Smashburger Nutrition Facts
Selected: 1 piece (medium) · 180 g
459
KCAL / 180G
Carbs
33.8g
· 12% DV
Protein
25.6g
· 51% DV
Fat
24.8g
· 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 29% · Protein 22% · Fat 49%
Beef Smashburger nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 459 kcal | |
| Total fat | 24.8 g | 32% |
| Saturated fat | 9.18 g | 46% |
| Trans fat | 0.81 g | |
| Sodium | 828 mg | 36% |
| Total carbohydrate | 33.8 g | 12% |
| Fiber | 2 g | 7% |
| Protein | 25.6 g | 51% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Beef Smashburger?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 459 kcal |
| 100 g | 100 g | 255 kcal |
| 1 piece (mini) | 115 g | 293 kcal |
| 1 piece (small) | 145 g | 370 kcal |
| 1 serving (medium) | 180 g | 459 kcal |
| 1 piece (large) | 230 g | 587 kcal |
| 1 piece (jumbo) | 300 g | 765 kcal |
| 2 piece (double) | 360 g | 918 kcal |
| 3 piece (triple) | 540 g | 1377 kcal |
Calculated from 255 calories per 100 g.
Frequently Asked Questions About Beef Smashburger
What makes a beef smashburger different from a regular burger?
A beef smashburger is pressed thin against a very hot cooking surface, while a regular burger is usually shaped thicker and cooked without pressing. The broad contact with the hot surface gives a smashburger its browned crust and crisp edges.
How do you make a beef smashburger at home?
To make a beef smashburger, place a loose ball of ground beef on a very hot flat pan or griddle and press it thin with a sturdy spatula. Let it brown, flip it once, add cheese if you like, and serve on a toasted bun.
Why do you smash a beef smashburger?
Smashing a beef smashburger creates more contact between the meat and the hot pan, encouraging a deeply browned crust. Press it only when the beef first hits the pan; pressing later can squeeze out juices and make the burger drier.
What is the best beef for a beef smashburger?
Ground beef with some fat works best for a beef smashburger because it helps the thin patty stay flavorful and less dry. Handle the meat gently rather than mixing or compacting it, which can make the cooked patty tough.
How do you stop a beef smashburger from sticking to the pan?
Let the pan or griddle get thoroughly hot before adding a beef smashburger, then give the patty time to form a browned crust before turning it. A thin, firm spatula helps release the crust without breaking the patty apart.
Should you season a beef smashburger before or after smashing it?
Season a beef smashburger with salt and pepper just before or immediately after pressing it onto the hot surface. Seasoning too early can draw moisture to the meat’s surface, while seasoning the exposed side before flipping gives the patty a more even taste.
What is an Oklahoma-style beef smashburger?
An Oklahoma-style beef smashburger is cooked with thinly sliced onions pressed into the patty as it sears. The onions soften and brown against the hot cooking surface, giving the burger a sweet, savory flavor and a distinctive texture.
What cheese melts best on a beef smashburger?
American cheese and cheddar-style slices melt easily on a beef smashburger. Add the cheese after flipping the patty and briefly cover the pan or griddle; the trapped heat helps it melt without overcooking the thin beef.
Can you cook a beef smashburger on a grill?
A beef smashburger is easiest to cook on a flat griddle or heavy pan, where the patty can make full contact with the hot surface. On open grill grates, loose ground beef can fall through and is harder to press safely.
How long do cooked beef smashburger leftovers keep?
Store cooked beef smashburger leftovers promptly in a covered container in the refrigerator and eat them within a few days. Keeping the patty separate from the bun helps prevent a soggy sandwich; reheat the beef thoroughly before serving.
Beef Smashburger Vitamins & Minerals
Vitamins
B12
2.25µg · 94% DV
B3
7.74mg · 48% DV
B6
0.5mg · 29% DV
B1
0.29mg · 24% DV
Minerals
Selenium
34µg · 62% DV
Zinc
5.67mg · 52% DV
Phosphorus
279mg · 40% DV
Sodium
828mg · 36% DV
Potassium ⭐
414mg · 12% DV
Beef Smashburger Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef Smashburger
To burn the 459 calories in 1 piece (medium) (180 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.
What is Beef Smashburger?
A Beef Smashburger comes from American burger-shop cooking: a ball of ground beef is pressed onto a very hot griddle, creating a thin patty with browned, crisp edges and a juicy centre. It is usually served in a bun, often with cheese, pickles, lettuce and sauce. The quick cooking and savoury crust are central to its appeal.
It provides protein, alongside fat and carbohydrates, and can make a filling lunch or dinner. Pair it with a salad or vegetables for a lighter plate, or choose fries for a more classic burger meal. At home, using a leaner mince and going easy on rich sauces keeps the overall meal less heavy.
How Nutritious Is Beef Smashburger?
Nutrient density
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.
Satiety score
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.
Is Beef Smashburger 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 Smashburger Contain Allergens?
Contains these allergens:
Which Diets Is Beef Smashburger Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beef Smashburger Fat Profile
SATURATED
9.18g
MONOUNSATURATED
10.44g
POLYUNSATURATED
1.62g
Omega 6:3 ratio 11.8:1
Above the ideal 4:1 (11.8:1).
Compare Beef Smashburger
Foods Similar to Beef Smashburger
Have another question about Beef Smashburger?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.