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Light hamburger Calories
Lighter hamburger with a lean patty and vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Light hamburger (180 g) has 306 calories. That works out to 170 calories per 100 g. It contains 31 g of carbs, 20.7 g of protein, 11 g of fat and 2.7 g of fiber. Its 1.6 µg of B12 covers 68% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Light hamburger Nutrition Facts
Selected: 1 piece (medium) · 180 g
306
KCAL / 180G
Carbs
31g
· 11% DV
Protein
20.7g
· 41% DV
Fat
11g
· 14% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 27% · Fat 32%
Light hamburger nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 306 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 3.87 g | 19% |
| Trans fat | 0.22 g | |
| Sodium | 702 mg | 31% |
| Total carbohydrate | 31 g | 11% |
| Fiber | 2.7 g | 10% |
| Protein | 20.7 g | 41% |
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 Light hamburger?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 306 kcal |
| ½ piece (half) | 90 g | 153 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (small) | 120 g | 204 kcal |
| 1 serving (small) | 150 g | 255 kcal |
| 1 serving (large) | 220 g | 374 kcal |
| 1 piece (large) | 240 g | 408 kcal |
| 1 piece (extra large) | 300 g | 510 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Light hamburger
Can a light hamburger help with weight loss?
A light hamburger can fit into a weight-loss plan when it uses a lean patty, plenty of vegetables, and modest amounts of rich sauces. It is not a weight-loss food by itself; the whole meal and portion matter.
What is a light hamburger made of?
A light hamburger usually combines a lean meat patty with a bun and fresh vegetables such as lettuce and tomato. Recipes vary, but using less rich sauce and cheese is one common way to keep it lighter.
How do you make a light hamburger at home?
To make a light hamburger, cook a lean patty on a grill or in a nonstick pan, then serve it in a bun with fresh vegetables. Add a small amount of mustard or another lighter sauce instead of a heavy spread.
What is the best meat for a light hamburger?
Lean ground beef is a classic choice for a light hamburger, while ground turkey can also work. Choose meat that is not excessively fatty, and avoid overcooking it, since leaner patties can dry out more quickly.
How do you stop a light hamburger patty from drying out?
Keep a light hamburger patty juicy by handling the meat gently, avoiding pressing it down while cooking, and taking it off the heat as soon as it is safely cooked. Lean patties need particular care because they have less fat.
What toppings go well on a light hamburger?
Lettuce, tomato, onion, and pickles add crunch and freshness to a light hamburger. A modest amount of cheese can be included too, but stacking on rich toppings can make the burger less light.
Does a light hamburger need egg or breadcrumbs in the patty?
No, a light hamburger patty does not usually need egg or breadcrumbs if the ground meat holds together when shaped. Mix the meat gently and form the patty without packing it too tightly.
What sauce goes best with a light hamburger?
Mustard, salsa, or a light yogurt-based sauce pairs well with a light hamburger without overwhelming its vegetables. Use a little at a time, since creamy, rich sauces can quickly change the character of the meal.
Can you cook a light hamburger on a grill?
Yes, grilling works well for a light hamburger and lets excess fat drip away. Use a clean, preheated grill and turn the patty carefully; lean meat can stick or break apart if moved too soon.
How long do light hamburger leftovers keep in the fridge?
Cooked light hamburger patties generally keep for three to four days in the refrigerator when stored promptly in a covered container. Store the patty separately from the bun and fresh toppings, which can become soggy.
Light hamburger Vitamins & Minerals
Vitamins
B12
1.62µg · 68% DV
B3
6.84mg · 43% DV
B6
0.4mg · 24% DV
B2
0.29mg · 22% DV
Minerals
Selenium
27µg · 49% DV
Zinc
4.23mg · 38% DV
Phosphorus
234mg · 33% DV
Sodium
702mg · 31% DV
Potassium ⭐
378mg · 11% DV
Light hamburger Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Light hamburger
To burn the 306 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 Light hamburger?
A Light hamburger is a lighter take on the familiar burger, usually made with a leaner patty and vegetables in a bun. The patty is often beef, though recipes vary, and common toppings include lettuce, tomato and onion. The modern hamburger is strongly associated with the United States, while its name is linked to Hamburg, Germany.
It is typically served hot as a casual lunch or dinner, with sides such as salad or fries; a simple salad keeps the meal feeling lighter. The bun makes it filling, while the vegetables add freshness and crunch. At 11.5 g of protein per 100 g, it offers a useful protein component. Go easy on rich sauces, or add extra vegetables for a lighter plate.
How Nutritious Is Light 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 Light 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 Light hamburger Contain Allergens?
Contains these allergens:
Which Diets Is Light hamburger Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Light hamburger Fat Profile
SATURATED
3.87g
MONOUNSATURATED
4.41g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.