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Hamburger salad Calories
Hamburger-inspired salad with beef, vegetables, pickles, cheese and dressing
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Hamburger salad (250 g) has 363 calories. That works out to 145 calories per 100 g. It contains 12 g of carbs, 23.5 g of protein, 25.3 g of fat and 3.3 g of fiber. Its 2.6 µg of B12 covers 109% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Hamburger salad Nutrition Facts
Selected: 1 serving (medium) · 250 g
363
KCAL / 250G
Carbs
12g
· 4% DV
Protein
23.5g
· 47% DV
Fat
25.3g
· 32% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 25% · Fat 62%
Hamburger salad nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 363 kcal | |
| Total fat | 25.3 g | 32% |
| Saturated fat | 9.13 g | 46% |
| Trans fat | 0.7 g | |
| Sodium | 1075 mg | 47% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 3.3 g | 12% |
| Protein | 23.5 g | 47% |
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 Serving of Hamburger salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 363 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (small) | 120 g | 174 kcal |
| 1 serving (small) | 180 g | 261 kcal |
| 1 pack (medium) | 250 g | 363 kcal |
| 1 bottle (large) | 300 g | 435 kcal |
| 1 serving (large) | 350 g | 508 kcal |
| 1 serving (extra large) | 450 g | 653 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Hamburger salad
What is hamburger salad?
Hamburger salad is a burger-inspired bowl that brings together beef, vegetables, pickles, cheese, and dressing without serving them in a bun. It has the familiar savory, tangy flavors of a hamburger, arranged as a salad.
How do you make hamburger salad?
Brown or grill seasoned ground beef, then arrange it over lettuce with chopped tomatoes, pickles, and cheese. Add your preferred burger-style dressing just before serving so the greens stay crisp and the warm beef does not wilt them too much.
What dressing goes best with hamburger salad?
A creamy burger sauce made with mayonnaise, mustard, and a little ketchup is a classic match for hamburger salad. For a lighter, tangier option, use a mustard vinaigrette; either way, add it gradually because pickles already bring plenty of sharp flavor.
Can you serve hamburger salad warm?
Yes, hamburger salad works well with freshly cooked, warm beef over cool, crisp vegetables. Let the beef rest briefly before adding it, and keep the dressing separate until serving to prevent the lettuce from wilting quickly.
Does hamburger salad have a bun?
Usually, hamburger salad is served without a bun, which is what makes it a salad rather than a standard hamburger. Some versions add croutons or toasted bun pieces for crunch, but these are optional toppings.
How do you keep hamburger salad from getting soggy?
Keep the dressing, hot beef, and leafy greens separate until you are ready to eat hamburger salad. Drain wet pickles and tomatoes, and add the dressing last; these steps help the greens stay crisp, especially when packing lunch.
Can you meal-prep hamburger salad?
Yes, hamburger salad is easy to meal-prep if you store each component separately. Cook and chill the beef, wash and dry the vegetables, and pack the dressing in its own container; assemble the bowl shortly before eating.
What lettuce is best for hamburger salad?
Romaine or iceberg lettuce works especially well in hamburger salad because both stay crisp beneath beef and creamy dressing. Chopped romaine gives the bowl a sturdier base, while iceberg provides the crunch many people associate with a classic burger.
Can hamburger salad be made without mayonnaise?
Yes, hamburger salad can be dressed without mayonnaise. Try a vinaigrette with mustard, vinegar, and olive oil, or use plain yogurt with herbs for a creamy alternative; both let the beef, cheese, and pickles remain prominent.
What can you serve with hamburger salad?
Serve hamburger salad with roasted potatoes, corn, or a cup of soup for a more substantial meal. Since the salad already includes beef and often cheese, a simple side usually complements it better than another rich dish.
Hamburger salad Vitamins & Minerals
Vitamins
B12
2.63µg · 110% DV
Vitamin K
57.5µg · 48% DV
B3
6.13mg · 38% DV
B2
0.4mg · 31% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
360mg · 51% DV
Sodium
1075mg · 47% DV
Zinc
4.5mg · 41% DV
Potassium ⭐
613mg · 18% DV
Hamburger salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hamburger salad
To burn the 363 calories in 1 serving (medium) (250 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 Hamburger salad?
Hamburger salad brings the familiar flavours of a burger together in a bowl, usually with beef, vegetables, pickles, cheese and dressing. It is a modern, burger-inspired salad rather than a dish with one established place of origin, and recipes vary in how the ingredients are prepared and combined.
Expect savoury beef and creamy dressing balanced by crisp vegetables and the tang of pickles. It works as a filling lunch or an easy dinner, served on its own or alongside a lighter vegetable side. With 9.4 g of protein per 100 g, it offers a moderate amount; use the dressing sparingly if you want a lighter serving.
How Nutritious Is Hamburger salad?
Nutrient density
High
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 Hamburger salad 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 Hamburger salad Contain Allergens?
Contains these allergens:
Which Diets Is Hamburger salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Hamburger salad Fat Profile
SATURATED
9.13g
MONOUNSATURATED
11.13g
POLYUNSATURATED
1.38g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.