1 piece (medium) of Beef Burger (180 g) has 450 calories. That works out to 250 calories per 100 g. It contains 37.8 g of carbs, 25.2 g of protein, 21.6 g of fat and 2.7 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

What is Beef Burger?

A Beef Burger typically brings a seasoned ground-beef patty together with a soft bun, often with lettuce, tomato and onion. The familiar hamburger style developed in the United States, though versions are now found around the world and toppings vary widely.

The seared patty is savoury and juicy, while the bun is soft; pickles, cheese and sauces can add tang, richness or crunch. It is commonly served as a casual lunch or dinner, often with chips or a side salad. With 14 g of protein per 100 g, it can be a filling choice, though the bun and toppings also contribute to the meal. For a lighter plate, use a smaller amount of sauce and add extra salad or vegetables.

Beef Burger Nutrition Facts

Selected: 100 g

250

KCAL / 100G

Carbs

21g

· 8% DV

Protein

14g

· 28% DV

Fat

12g

· 15% DV

Fiber

1.5g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 34% · Protein 23% · Fat 43%

Beef Burger Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

3.5mg · 22% DV

0.3mg · 18% DV

0.15mg · 12% DV

Minerals

Zinc

3mg · 27% DV

Sodium

420mg · 18% DV

Phosphorus

120mg · 17% DV

Selenium

8µg · 15% DV

How Nutritious Is Beef Burger?

Nutrient density

Medium

40/ 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

44/ 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.

Beef Burger Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Beef Burger

To burn the 250 calories in 100 g:

🚶

62min

Walking (5 km/h)

🏃

26min

Running (8 km/h)

🚴

34min

Cycling

🏊

29min

Swimming

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

Is Beef 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 Burger Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Beef 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

Beef Burger Fat Profile

SATURATED

4.5g

MONOUNSATURATED

5.2g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 3.8:1

Below the ideal 4:1 — a good omega balance.

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Frequently Asked Questions About Beef Burger

How do you make a beef burger at home?

To make a beef burger at home, shape seasoned ground beef into a patty without overworking it, then cook it thoroughly in a hot pan or on a grill. Serve it in a bun with toppings such as lettuce, tomato, onion, and sauce.

How do you stop a beef burger patty from falling apart?

Handle the beef burger mixture gently and shape it into a compact patty; overmixing can make it tough, while a loose patty may crumble. Let the surface sear before flipping, and turn it carefully with a wide spatula.

What kind of beef is best for a beef burger?

Ground beef that is not too lean usually makes a juicier beef burger, because some fat helps keep the patty moist during cooking. Choose fresh ground beef and season it simply so the beef flavor remains noticeable.

Can a beef burger be served medium rare?

No, a beef burger made from ground beef should be cooked through rather than served medium rare. Grinding can spread bacteria from the meat’s surface throughout the patty, so its center needs to be fully cooked.

Why does a beef burger patty shrink when cooking?

A beef burger patty shrinks because heat makes moisture and fat contract and escape from the meat. Shape the patty slightly wider than the bun and press a shallow dimple into its center to help it hold its shape.

What toppings go well on a beef burger?

Lettuce, tomato, onion, and pickles are classic toppings for a beef burger. Cheese, mustard, ketchup, or mayonnaise also work well; add crisp or tangy toppings to balance the rich flavor of the cooked beef.

What cheese is best on a beef burger?

Cheddar is a popular choice for a beef burger because its savory flavor pairs well with beef and it melts smoothly over a hot patty. American-style cheese, Swiss, and blue cheese are other options if you prefer a milder or stronger taste.

What sauce goes best with a beef burger?

Ketchup, mustard, mayonnaise, and burger sauce are all common choices for a beef burger. Use a tangy sauce to cut through the richness, or keep it simple with mustard and pickles so the beef remains the main flavor.

Can you freeze beef burger patties?

Yes, uncooked beef burger patties can be frozen. Separate them with baking paper, seal them in a freezer-safe container, and thaw them in the refrigerator before cooking; avoid refreezing patties that have already been thawed.

How can you make a beef burger lighter?

You can make a beef burger lighter by using a smaller patty, adding plenty of salad vegetables, and going easy on cheese and creamy sauces. Serving it with a side salad instead of fries also makes the meal less heavy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026