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Plain smash burger Calories
Smashed beef patty on a bun
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Plain smash burger (170 g) has 430 calories. That works out to 253 calories per 100 g. It contains 34.2 g of carbs, 24.7 g of protein, 21.3 g of fat and 1.7 g of fiber. Its 1.8 µg of B12 covers 74% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Plain smash burger Nutrition Facts
Selected: 1 piece (medium) · 170 g
430
KCAL / 170G
Carbs
34.2g
· 12% DV
Protein
24.7g
· 49% DV
Fat
21.3g
· 27% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 23% · Fat 45%
Plain smash burger nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 430 kcal | |
| Total fat | 21.3 g | 27% |
| Saturated fat | 8.16 g | 41% |
| Trans fat | 0.77 g | |
| Sodium | 697 mg | 30% |
| Total carbohydrate | 34.2 g | 12% |
| Fiber | 1.7 g | 6% |
| Protein | 24.7 g | 49% |
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 Plain smash burger?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 430 kcal |
| 100 g | 100 g | 253 kcal |
| 1 piece (small) | 120 g | 304 kcal |
| 1 serving (medium) | 170 g | 430 kcal |
| 1 piece (large) | 230 g | 582 kcal |
| 1 serving (large) | 230 g | 582 kcal |
| 1 piece (jumbo) | 290 g | 734 kcal |
| 2 piece (double) | 340 g | 860 kcal |
Calculated from 253 calories per 100 g.
Frequently Asked Questions About Plain smash burger
What is a plain smash burger?
A plain smash burger is a burger with a thin beef patty that is pressed onto a hot cooking surface, usually served in a bun without added toppings. “Plain” can mean different things at different restaurants, so confirm whether sauces or cheese are included.
Why does a plain smash burger have crispy edges?
A plain smash burger develops crispy edges because pressing the beef onto a very hot surface creates broad contact and rapid browning. The patty should be smashed when it first hits the pan; pressing it again later can squeeze out juices.
How do you make a plain smash burger at home?
To make a plain smash burger, place a loose ball of ground beef on a very hot, sturdy pan and press it thin with a spatula. Let it brown before turning once, then serve it in a bun without extra toppings.
What kind of beef is best for a plain smash burger?
Ground beef with some fat works best for a plain smash burger because it browns well and is less likely to turn dry. Keep the meat loosely shaped rather than packing it tightly, which helps the patty stay tender.
How is a plain smash burger different from a regular hamburger?
A plain smash burger is pressed thin against the cooking surface, while a regular hamburger patty is often shaped thicker and left unpressed. The smash method gives the patty more browned surface and crisp edges.
Can you make a plain smash burger on a grill?
Yes, you can make a plain smash burger on a flat-top grill or griddle, where the patty can make full contact with the hot surface. A traditional open grill is less suitable because a thin smashed patty may fall through the grates.
Why does a plain smash burger stick to the pan?
A plain smash burger often sticks when the pan is not hot enough or the patty is flipped before its browned crust forms. Use a hot, flat cooking surface and wait until the patty releases more easily before turning it.
What does “plain” mean on a plain smash burger?
“Plain” usually means the plain smash burger comes without toppings such as cheese, pickles, or sauce, but the exact meaning varies by restaurant. The smashed beef patty and bun are the defining parts; ask whether condiments are included if you want them left off too.
Is a plain smash burger unhealthy?
A plain smash burger is a processed prepared dish, but that description alone does not determine whether it fits a meal. Its beef patty provides protein, while the bun and cooking fat contribute other nutrients; toppings and portion size change the overall meal.
How should you store and reheat a leftover plain smash burger?
Refrigerate a leftover plain smash burger promptly and eat it within a few days. For a better texture, separate the patty from the bun, reheat the patty in a pan or microwave until hot, and warm the bun briefly on its own.
Plain smash burger Vitamins & Minerals
Vitamins
B12
1.79µg · 75% DV
B3
7.14mg · 45% DV
B6
0.39mg · 23% DV
B2
0.27mg · 21% DV
Minerals
Selenium
28µg · 51% DV
Zinc
5.19mg · 47% DV
Phosphorus
262mg · 37% DV
Sodium
697mg · 30% DV
Potassium ⭐
347mg · 10% DV
Plain smash burger Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain smash burger
To burn the 430 calories in 1 piece (medium) (170 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 Plain smash burger?
A Plain smash burger is an American-style burger made by pressing a ball of ground beef onto a very hot cooking surface, then serving the thin patty in a bun. “Plain” generally means the beef and bun take centre stage, without cheese or a stack of toppings, though the patty may still be seasoned.
The patty develops a deeply browned, crisp edge while staying juicy inside. It is commonly eaten as a quick lunch or dinner, often with fries and pickles; in the US, it is a familiar diner and fast-food choice, while elsewhere it appears on casual restaurant menus. It provides protein, alongside carbohydrates from the bun and fat from the beef. For a lighter meal, pair it with salad and go easy on sauces or fries.
How Nutritious Is Plain smash 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 Plain smash 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 Plain smash burger Contain Allergens?
Contains these allergens:
Which Diets Is Plain smash burger 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
Plain smash burger Fat Profile
SATURATED
8.16g
MONOUNSATURATED
9.01g
POLYUNSATURATED
1.11g
Omega 6:3 ratio 10.2:1
Above the ideal 4:1 (10.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.