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High-protein, low-carb smash burger without bun
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Smash burger, bunless (180 g) has 459 calories. That works out to 255 calories per 100 g. It contains 5.8 g of carbs, 31.5 g of protein, 34.6 g of fat and 0.5 g of fiber. Its 3.4 µg of B12 covers 143% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 180 g
459
KCAL / 180G
Carbs
5.8g
· 2% DV
Protein
31.5g
· 63% DV
Fat
34.6g
· 44% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 27% · Fat 68%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 459 kcal | |
| Total fat | 34.6 g | 44% |
| Saturated fat | 13.68 g | 68% |
| Trans fat | 1.26 g | |
| Sodium | 756 mg | 33% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 0.5 g | 2% |
| Protein | 31.5 g | 63% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 459 kcal |
| 1 ounce (mini) | 28 g | 71 kcal |
| 100 g | 100 g | 255 kcal |
| 1 piece (small) | 120 g | 306 kcal |
| 1 serving (half) | 150 g | 383 kcal |
| 1 piece (large) | 250 g | 638 kcal |
| 1 serving (double) | 300 g | 765 kcal |
Calculated from 255 calories per 100 g.
A bunless smash burger is a thin, smashed beef patty served without a burger bun, usually on a plate with toppings or sides. The patty is pressed against a hot cooking surface so it develops browned edges.
Ground beef with some fat is usually best for a bunless smash burger because it browns well and stays juicy. Very lean beef can turn dry, while loosely shaped portions are easier to smash evenly in a hot pan.
For crispy edges on a bunless smash burger, use a very hot, flat cooking surface and press the beef thin as soon as it hits the pan. Leave it undisturbed until the underside browns, then flip it once.
Yes, a heavy skillet works well for a bunless smash burger. Preheat it thoroughly, add the beef, and press it flat with a sturdy spatula. Avoid overcrowding the pan, which can lower its temperature and prevent browning.
A bunless smash burger can stick to the spatula if the meat is pressed before it contacts the hot pan or if the spatula is damp. Press firmly right after placing the beef down, using a dry, sturdy spatula or parchment between the tool and meat.
Pickles, sliced onion, tomato, lettuce, and burger sauce all work well on a bunless smash burger. Add watery toppings just before serving, or serve them alongside, so they do not soften the patty’s browned surface.
You can eat a bunless smash burger with a fork and knife, or wrap the patty and toppings in a large lettuce leaf. Keeping sauces on the side makes either option less messy and helps the toppings stay in place.
Cheddar and American-style cheese melt readily on a bunless smash burger. Put the slice on the patty near the end of cooking and cover the pan briefly; the trapped heat helps it melt without overcooking the meat.
Store leftover bunless smash burger patties in a covered container in the refrigerator and use them within three to four days. Keep salad vegetables and sauces separate, then reheat the patty in a skillet for better browning.
Yes, you can freeze a cooked bunless smash burger patty after cooling it promptly. Wrap patties individually and thaw them in the refrigerator before reheating; freeze toppings such as lettuce, tomato, and sauce separately or use them fresh.
Vitamins
B12
3.42µg · 143% DV
B3
8.28mg · 52% DV
B6
0.58mg · 34% DV
B2
0.32mg · 25% DV
Minerals
Zinc
6.84mg · 62% DV
Selenium
31µg · 56% DV
Phosphorus
333mg · 48% DV
Sodium
756mg · 33% DV
Potassium ⭐
459mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 459 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.
Smash burger, bunless takes its cue from the American burger: minced beef is pressed into a thin patty on a very hot griddle or pan, then served without a bun. Cheese, onion and sauces are common additions, while the toppings can vary from one kitchen to another.
The patty develops crisp, browned edges and a juicy centre, with a savoury seared flavour. In the United States it is often served with fries or a salad; without the bun, it also works well as a plate meal with roasted vegetables or greens. It is protein-rich and relatively low in carbohydrates, with 17.5 g of protein per 100 g. For a lighter meal, go easy on rich sauces and pair it with plenty of vegetables.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
13.68g
MONOUNSATURATED
14.58g
POLYUNSATURATED
1.62g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.