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Oklahoma onion burger Calories
Smashed beef burger with griddled onions
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oklahoma onion burger (200 g) has 510 calories. That works out to 255 calories per 100 g. It contains 36.2 g of carbs, 26.4 g of protein, 29 g of fat and 2.6 g of fiber. Its 2.3 µg of B12 covers 96% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oklahoma onion burger Nutrition Facts
Selected: 1 piece (medium) · 200 g
510
KCAL / 200G
Carbs
36.2g
· 13% DV
Protein
26.4g
· 53% DV
Fat
29g
· 37% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 21% · Fat 51%
Oklahoma onion burger nutrition facts table · 1 piece (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 510 kcal | |
| Total fat | 29 g | 37% |
| Saturated fat | 10.8 g | 54% |
| Trans fat | 0.96 g | |
| Sodium | 1020 mg | 44% |
| Total carbohydrate | 36.2 g | 13% |
| Fiber | 2.6 g | 9% |
| Protein | 26.4 g | 53% |
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 Oklahoma onion burger?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 200 g | 510 kcal |
| 100 g | 100 g | 255 kcal |
| ½ piece (half) | 100 g | 255 kcal |
| 1 piece (small) | 130 g | 332 kcal |
| 1 serving (medium) | 200 g | 510 kcal |
| 1 piece (large) | 280 g | 714 kcal |
| 1 serving (large) | 280 g | 714 kcal |
| 1 piece (jumbo) | 350 g | 893 kcal |
Calculated from 255 calories per 100 g.
Frequently Asked Questions About Oklahoma onion burger
What is an Oklahoma onion burger?
An Oklahoma onion burger is a burger made by pressing thinly sliced onions into a beef patty as it cooks on a hot griddle. The onions soften and brown against the meat, and the patty is usually served in a bun with toppings.
Where did the Oklahoma onion burger come from?
The Oklahoma onion burger is closely associated with El Reno, Oklahoma. Its popularity is often linked to the Great Depression, when adding plentiful onions helped stretch a smaller amount of beef; the burger remains a local specialty.
How do you make an Oklahoma onion burger at home?
To make an Oklahoma onion burger, place a ball of ground beef on a very hot skillet, cover it with thinly sliced onions, and press it flat with a sturdy spatula. Cook until browned, flip, cook the beef through, and serve in a bun.
What makes an Oklahoma onion burger different from a regular burger?
An Oklahoma onion burger cooks its thinly sliced onions directly against the beef patty rather than adding raw or sautéed onions as a topping afterward. The onions brown on the griddle and become part of the patty’s characteristic texture and flavor.
Why are the onions pressed into an Oklahoma onion burger?
Pressing onions into an Oklahoma onion burger helps them make close contact with the hot griddle and beef. They soften and brown while adhering to the patty; pressing the burger repeatedly after it has started cooking can squeeze out its juices.
Do you cook the onions with the beef in an Oklahoma onion burger?
Yes, the onions cook with the beef in an Oklahoma onion burger. Thin slices are placed on the beef before it is pressed onto the griddle, so they cook against the meat; adding them only after cooking misses the classic technique.
Which onions work best for an Oklahoma onion burger?
Yellow onions are a reliable choice for an Oklahoma onion burger because they soften and brown well on the griddle. Slice them thinly so they cook quickly against the beef; red onions can also work, though they give the burger a different flavor.
Does an Oklahoma onion burger have to include cheese?
No, cheese is optional on an Oklahoma onion burger. American-style cheese is a common choice because it melts easily, but cheddar or another melting cheese works too; the defining feature is the griddled onion pressed into the beef.
What should you serve with an Oklahoma onion burger?
Serve an Oklahoma onion burger with fries, pickles, or coleslaw for a classic meal. The tang and crunch of pickles or slaw contrast nicely with the soft griddled onions; a green salad is an easy lighter side.
How should you store and reheat an Oklahoma onion burger?
Refrigerate leftover Oklahoma onion burger in a covered container, separating the patty from the bun if possible to limit sogginess. Reheat the patty in a skillet or microwave until hot; the onions and bun may be softer than when freshly made.
Oklahoma onion burger Vitamins & Minerals
Vitamins
B12
2.3µg · 96% DV
B3
8.2mg · 51% DV
B1
0.38mg · 32% DV
B6
0.5mg · 29% DV
Minerals
Selenium
37µg · 67% DV
Zinc
5.4mg · 49% DV
Sodium
1020mg · 44% DV
Phosphorus
300mg · 43% DV
Potassium ⭐
460mg · 14% DV
Oklahoma onion burger Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oklahoma onion burger
To burn the 510 calories in 1 piece (medium) (200 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 Oklahoma onion burger?
The Oklahoma onion burger is associated with El Reno, Oklahoma, where cooks pressed thinly sliced onions into a beef patty as it was smashed and griddled. The onions soften and brown against the hot meat, becoming part of the burger rather than just a topping; it is commonly served in a bun.
In the United States it is a casual diner or roadside meal, often paired with pickles and fries. Its appeal is the contrast between savory, browned beef and sweet, griddled onion. The bun makes it filling, while the beef contributes protein and the overall meal can be fairly rich. For a lighter plate, choose a smaller burger, go easy on creamy sauces, and serve it with a green salad instead of fries.
How Nutritious Is Oklahoma onion 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 Oklahoma onion 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 Oklahoma onion burger Contain Allergens?
Contains these allergens:
Which Diets Is Oklahoma onion burger Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oklahoma onion burger Fat Profile
SATURATED
10.8g
MONOUNSATURATED
12.5g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.