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Homemade whole-wheat hamburger Calories
Whole-grain bun with protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Homemade whole-wheat hamburger (220 g) has 517 calories. That works out to 235 calories per 100 g. It contains 44.4 g of carbs, 30.4 g of protein, 22.4 g of fat and 6.8 g of fiber. Its 2.3 µg of B12 covers 96% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Homemade whole-wheat hamburger Nutrition Facts
Selected: 1 piece (medium) · 220 g
517
KCAL / 220G
Carbs
44.4g
· 16% DV
Protein
30.4g
· 61% DV
Fat
22.4g
· 29% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 24% · Fat 41%
Homemade whole-wheat hamburger nutrition facts table · 1 piece (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 517 kcal | |
| Total fat | 22.4 g | 29% |
| Saturated fat | 8.03 g | 40% |
| Trans fat | 0.62 g | |
| Sodium | 902 mg | 39% |
| Total carbohydrate | 44.4 g | 16% |
| Fiber | 6.8 g | 24% |
| Protein | 30.4 g | 61% |
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 Homemade whole-wheat hamburger?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 517 kcal |
| 100 g | 100 g | 235 kcal |
| 1 piece (small) | 140 g | 329 kcal |
| 1 serving (small) | 160 g | 376 kcal |
| 1 piece (medium) | 180 g | 423 kcal |
| 1 piece (large) | 220 g | 517 kcal |
| 1 serving (medium) | 220 g | 517 kcal |
| 1 piece (jumbo) | 300 g | 705 kcal |
| 1 serving (large) | 300 g | 705 kcal |
Calculated from 235 calories per 100 g.
Frequently Asked Questions About Homemade whole-wheat hamburger
What goes into a homemade whole-wheat hamburger?
A homemade whole-wheat hamburger usually has a whole-wheat bun, a cooked burger patty, and toppings such as lettuce, tomato, and onion. Cheese, pickles, and sauces are optional, so you can choose the combination you prefer.
How do you make a homemade whole-wheat hamburger?
To make a homemade whole-wheat hamburger, bake or use a whole-wheat bun, cook a shaped patty in a pan or on a grill, then assemble it with your chosen toppings. Add fresh vegetables and sauces just before serving so the bun stays firm.
Can you make a homemade whole-wheat hamburger without yeast?
Yes, you can make a homemade whole-wheat hamburger with a yeast-free bun, though it will be denser and less airy than a yeasted bun. Use a quick-bread or baking-powder bun recipe, then cook and assemble the burger as usual.
How do you stop homemade whole-wheat hamburger patties from shrinking?
To help homemade whole-wheat hamburger patties keep their shape, form them slightly wider than the buns and make a shallow dent in the center. Handle the meat gently and avoid pressing the patties while they cook.
What meat works best for a homemade whole-wheat hamburger?
Ground beef is the classic choice for a homemade whole-wheat hamburger because it makes a flavorful, cohesive patty. Choose meat with some fat for moisture; very lean beef can turn dry if it is cooked too long.
How do you keep a homemade whole-wheat hamburger bun from getting soggy?
Toast the cut sides of the homemade whole-wheat hamburger bun before assembling it. Add wet sauces sparingly, and place lettuce between the bun and juicy toppings if needed; assemble the burger shortly before eating.
What toppings pair well with a homemade whole-wheat hamburger?
A homemade whole-wheat hamburger pairs well with crisp lettuce, tomato, red onion, pickles, and cheese. Tangy mustard or a yogurt-based sauce complements the bun's nutty flavor without overpowering the patty.
Can you prepare homemade whole-wheat hamburgers ahead of time?
Yes, you can prepare the patties and buns for homemade whole-wheat hamburgers ahead of time, but store them separately. Refrigerate cooked patties promptly and add fresh toppings and sauces only when you are ready to assemble and serve.
Can homemade whole-wheat hamburger patties be frozen?
Yes, homemade whole-wheat hamburger patties freeze well when wrapped or sealed separately. Freeze them raw or cooked, thaw them safely before reheating or cooking, and keep buns and fresh toppings separate for better texture.
What can you serve with a homemade whole-wheat hamburger besides fries?
A homemade whole-wheat hamburger goes well with a green salad, roasted vegetables, corn, or a simple slaw. These sides add freshness and crunch without relying on fries, and they are easy to prepare while the patties cook.
Homemade whole-wheat hamburger Vitamins & Minerals
Vitamins
B12
2.31µg · 96% DV
B3
10.12mg · 63% DV
B6
0.68mg · 40% DV
B1
0.42mg · 35% DV
Minerals
Selenium
41µg · 75% DV
Manganese
1.41mg · 61% DV
Zinc
6.71mg · 61% DV
Phosphorus
385mg · 55% DV
Sodium
902mg · 39% DV
Potassium ⭐
649mg · 19% DV
Homemade whole-wheat hamburger Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Homemade whole-wheat hamburger
To burn the 517 calories in 1 piece (medium) (220 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 Homemade whole-wheat hamburger?
A homemade whole-wheat hamburger pairs a seasoned patty—often beef—with a bun made partly or entirely from whole-wheat flour. It is a home-cooked take on the familiar hamburger, with toppings such as lettuce, tomato, onion and sauce added to taste. The bun is usually softer than crusty bread, with a gently nutty flavour and a heartier bite.
It makes an easy lunch or dinner, commonly served with salad, pickles or fries; at home, the toppings are simple to customize. The patty contributes protein, while the whole-wheat bun adds some fibre: a 100 g portion provides 13.8 g of protein. For a lighter plate, use a modest amount of sauce and add extra salad or vegetables.
How Nutritious Is Homemade whole-wheat hamburger?
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 Homemade whole-wheat hamburger 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 Homemade whole-wheat hamburger Contain Allergens?
Contains these allergens:
Which Diets Is Homemade whole-wheat hamburger 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
Homemade whole-wheat hamburger Fat Profile
SATURATED
8.03g
MONOUNSATURATED
9.35g
POLYUNSATURATED
2.02g
Omega 6:3 ratio 12.2:1
Above the ideal 4:1 (12.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.