1 piece (medium) of Smash Burger (180 g) has 468 calories. That works out to 260 calories per 100 g. It contains 32.4 g of carbs, 27 g of protein, 25.2 g of fat and 2.2 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Smash Burger?

A smash burger is an American-style burger made by pressing a ball of ground beef onto a very hot griddle. The thin patty develops a deeply browned, crisp edge while staying juicy inside, then goes into a soft bun, often with melted cheese, pickles and sauce.

In the United States it is commonly served as a casual meal with fries; elsewhere, including in English-speaking countries, it is an easy choice at burger restaurants or for a home-cooked dinner. Beef and cheese make it a filling source of protein, while the bun and sauces add to its richness. For a lighter plate, go easy on the sauce and pair it with salad instead of fries.

Smash Burger Nutrition Facts

Selected: 100 g

260

KCAL / 100G

Carbs

18g

· 7% DV

Protein

15g

· 30% DV

Fat

14g

· 18% DV

Fiber

1.2g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 28% · Protein 23% · Fat 49%

Smash Burger Vitamins & Minerals

Vitamins

B12

1.1µg · 46% DV

3.2mg · 20% DV

0.18mg · 14% DV

0.6mg · 12% DV

Minerals

Zinc

3mg · 27% DV

Selenium

13µg · 24% DV

Sodium

420mg · 18% DV

Phosphorus

110mg · 16% DV

How Nutritious Is Smash Burger?

Nutrient density

Medium

35/ 100

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

43/ 100

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.

Smash Burger Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Smash Burger

To burn the 260 calories in 100 g:

🚶

64min

Walking (5 km/h)

🏃

27min

Running (8 km/h)

🚴

35min

Cycling

🏊

30min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Smash Burger Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

Smash Burger Fat Profile

SATURATED

5.2g

MONOUNSATURATED

5.6g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 2.8:1

Below the ideal 4:1 — a good omega balance.

Compare Smash Burger

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🧴

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Frequently Asked Questions About Smash Burger

What is a smash burger?

A smash burger is a burger made by pressing a ball of ground beef onto a very hot cooking surface until it becomes thin. The broad contact creates a deeply browned crust and crisp edges, while the inside stays juicy when cooked properly.

How do you make a smash burger at home?

Make a smash burger by placing a loose ball of ground beef on a preheated, heavy skillet or griddle and pressing it thin with a sturdy spatula. Let the crust form, flip once, add cheese if wanted, and finish cooking before assembling.

What is the difference between a smash burger and a regular burger?

A smash burger is pressed thin on the hot cooking surface, while a regular burger patty is usually shaped beforehand and cooked without being flattened. The smash technique creates more browned surface and crisp edges; a regular patty is often thicker and softer.

Why is a smash burger pressed onto the griddle?

A smash burger is pressed to maximize contact between the beef and the hot griddle, which helps create its signature browned crust. Press it only at the start; squeezing the patty again as it cooks can push out its juices.

How do you get crispy edges on a smash burger?

Crispy edges come from spreading the smash burger patty very thin on a thoroughly heated, flat cooking surface. Use a firm spatula, leave the patty alone while its crust forms, and loosen it carefully before flipping.

What ground beef is best for a smash burger?

Ground beef with some fat works well for a smash burger because a very lean patty can turn dry and stick to the griddle. Keep the meat loosely formed rather than compacting it, then season the exposed surface as it cooks.

What cheese goes best on a smash burger?

A quick-melting cheese is a practical choice for a smash burger because it softens over the thin, hot patty in a short time. American-style cheese is common, while cheddar adds a sharper flavor; add the slice after flipping.

What sauce is used on a smash burger?

Smash burgers commonly use a tangy burger sauce made with mayonnaise, ketchup, and mustard, though recipes vary. Pickles add acidity that balances the rich beef and cheese; spread sauce on the bun rather than adding so much that it overwhelms the crust.

Can you make a smash burger without a cast-iron skillet?

Yes, you can make a smash burger without cast iron if you have a heavy, flat skillet or griddle that can get very hot. A light or uneven pan may brown the patty less consistently, so preheat it well and use a sturdy spatula.

Does a smash burger have to be cooked on a griddle?

No, a smash burger can be cooked in a heavy skillet as well as on a griddle. What matters is a hot, flat surface that lets you press the beef thin and build a browned crust; avoid nonstick pans that are not designed for high heat.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026