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Grilled Chicken Burger Calories
Grilled chicken breast, whole wheat bun, lettuce, tomato, light sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled Chicken Burger (180 g) has 324 calories. That works out to 180 calories per 100 g. It contains 36 g of carbs, 27 g of protein, 8.1 g of fat and 3.8 g of fiber. Its 7.6 mg of B3 covers 47% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Grilled Chicken Burger Nutrition Facts
Selected: 1 piece (medium) · 180 g
324
KCAL / 180G
Carbs
36g
· 13% DV
Protein
27g
· 54% DV
Fat
8.1g
· 10% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 33% · Fat 23%
Grilled Chicken Burger nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 324 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0.04 g | |
| Sodium | 612 mg | 27% |
| Total carbohydrate | 36 g | 13% |
| Fiber | 3.8 g | 14% |
| Protein | 27 g | 54% |
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 Grilled Chicken Burger?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 324 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (small) | 120 g | 216 kcal |
| 1 piece (thin) | 150 g | 270 kcal |
| 1 serving (medium) | 180 g | 324 kcal |
| 1 piece (thick) | 220 g | 396 kcal |
| 1 piece (large) | 250 g | 450 kcal |
| 1 piece (jumbo) | 300 g | 540 kcal |
| 2 piece (double) | 360 g | 648 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Grilled Chicken Burger
What is in a grilled chicken burger?
A grilled chicken burger typically contains a grilled chicken breast, a bun, lettuce, tomato and sauce. This version uses a whole wheat bun and light sauce; toppings and sauces vary between recipes and restaurants.
How do you make a grilled chicken burger at home?
A grilled chicken burger is made by seasoning and grilling chicken breast, then serving it in a bun with toppings. Add lettuce, tomato and a light sauce to a whole wheat bun, and serve the chicken while hot.
Is a grilled chicken burger healthy?
A grilled chicken burger can make a balanced meal when it is made with grilled chicken, vegetables and a whole wheat bun. Keep the sauce moderate and choose a salad or vegetables instead of fried sides for a lighter meal.
Is a grilled chicken burger healthier than a fried chicken burger?
Usually, yes: grilling can avoid the added frying oil and breading used in many fried chicken burgers. The overall meal still depends on its sauce and sides, so a heavily sauced burger with fries may be less light.
What sauce goes well with a grilled chicken burger?
Yogurt-based, mustard or lightly applied mayonnaise sauces work well in a grilled chicken burger. For a fresh-tasting option, mix yogurt with lemon and herbs, then spread a thin layer on the bun.
What should you serve with a grilled chicken burger?
A grilled chicken burger pairs well with a green salad, grilled vegetables or oven-roasted potatoes. Choose salad or vegetables for a lighter plate, or fries when you want a more substantial side.
How long does a grilled chicken burger last in the fridge?
A cooked grilled chicken burger keeps in the refrigerator for three to four days. Refrigerate leftovers promptly in a covered container; store the chicken separately from the bun and fresh vegetables to keep the bread from getting soggy.
How do you reheat a grilled chicken burger without drying it out?
Reheat the chicken separately in a covered pan or oven until hot, then put the grilled chicken burger back together. Remove lettuce and tomato before warming and add fresh toppings afterward.
Can you freeze a grilled chicken burger?
Yes, you can freeze the cooked chicken from a grilled chicken burger, but the bun and fresh vegetables are better stored separately. Seal the chicken well, thaw it in the refrigerator and reheat it thoroughly before serving.
How do you keep chicken juicy in a grilled chicken burger?
Cook evenly thick chicken breast just until done and let it rest briefly before assembling the grilled chicken burger. Avoid pressing it on the grill or leaving it over the heat longer than needed, which can dry it out.
Grilled Chicken Burger Vitamins & Minerals
Vitamins
B3
7.56mg · 47% DV
B6
0.63mg · 37% DV
B5
1.26mg · 25% DV
B1
0.23mg · 19% DV
Minerals
Phosphorus
198mg · 28% DV
Sodium
612mg · 27% DV
Selenium
14µg · 25% DV
Manganese
0.32mg · 14% DV
Potassium ⭐
378mg · 11% DV
Grilled Chicken Burger Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled Chicken Burger
To burn the 324 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 Grilled Chicken Burger?
A Grilled Chicken Burger brings together grilled chicken breast, a whole wheat bun, lettuce, tomato and a light sauce. It’s a convenient take on the burger, with the chicken cooked on a grill rather than formed into a beef patty, and fresh vegetables adding crispness to each bite.
It works well for lunch or a straightforward dinner, whether served with a side salad, roasted vegetables or a few oven-baked potatoes. The chicken makes it a useful protein-containing meal, while the whole wheat bun contributes some fibre; it provides 15 g of protein per 100 g. For a lighter plate, go easy on the sauce and add extra salad or vegetables.
How Nutritious Is Grilled Chicken Burger?
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 Grilled Chicken 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 Grilled Chicken Burger Contain Allergens?
Contains these allergens:
Which Diets Is Grilled Chicken Burger Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Grilled Chicken Burger Fat Profile
SATURATED
1.98g
MONOUNSATURATED
2.34g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 6.2:1
Above the ideal 4:1 (6.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.