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Smash burger with sauce Calories
High-protein burger with sauce on refined bun
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Smash burger with sauce (220 g) has 590 calories. That works out to 268 calories per 100 g. It contains 44.2 g of carbs, 31.2 g of protein, 32.1 g of fat and 2.9 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Smash burger with sauce Nutrition Facts
Selected: 1 piece (medium) · 220 g
590
KCAL / 220G
Carbs
44.2g
· 16% DV
Protein
31.2g
· 62% DV
Fat
32.1g
· 41% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 21% · Fat 49%
Smash burger with sauce nutrition facts table · 1 piece (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 590 kcal | |
| Total fat | 32.1 g | 41% |
| Saturated fat | 11.88 g | 59% |
| Trans fat | 0.99 g | |
| Sodium | 1188 mg | 52% |
| Total carbohydrate | 44.2 g | 16% |
| Fiber | 2.9 g | 10% |
| Protein | 31.2 g | 62% |
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 Smash burger with sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 590 kcal |
| 1 ounce (whole) | 28.4 g | 76 kcal |
| 100 g | 100 g | 268 kcal |
| ½ piece (half) | 110 g | 295 kcal |
| 1 piece (small) | 160 g | 429 kcal |
| 1 serving (medium) | 250 g | 670 kcal |
| 1 piece (large) | 300 g | 804 kcal |
| 1 serving (large) | 350 g | 938 kcal |
| 1 piece (double) | 360 g | 965 kcal |
Calculated from 268 calories per 100 g.
Frequently Asked Questions About Smash burger with sauce
What is a smash burger with sauce?
A smash burger with sauce is a burger made with a thin beef patty pressed onto a hot, flat cooking surface, then served with sauce and often cheese. Pressing creates browned, crisp edges that distinguish it from a thicker, unpressed patty.
How do you make a smash burger with sauce at home?
Make a smash burger with sauce by placing a loose ball of ground beef on a very hot flat pan and pressing it thin with a sturdy spatula. Let it brown before flipping, add cheese if desired, then assemble it in a toasted bun with sauce.
What sauce goes on a smash burger?
A creamy burger sauce made with mayonnaise, ketchup, mustard, and chopped pickles is a common choice for a smash burger. There is no single required sauce; spread it lightly so it complements the browned beef rather than covering its flavor.
What makes a smash burger with sauce different from a regular burger?
A smash burger with sauce has a thin patty pressed against a hot cooking surface, giving it a browned crust and crisp edges. A regular burger is usually shaped thicker and cooked without pressing, so its texture is more substantial and less crusty.
What kind of beef is best for a smash burger with sauce?
Fresh ground beef with enough fat to keep the thin patty juicy works best for a smash burger with sauce. Handle it gently and form loose portions; tightly packed or overworked beef can make the patty dense.
Why does a smash burger with sauce get crispy edges?
A smash burger with sauce gets crispy edges because the thin patty makes broad contact with a very hot, flat surface. Press it while the beef is first placed on the pan, then leave it undisturbed until the underside is deeply browned.
What cheese is best on a smash burger with sauce?
American-style sliced cheese is popular on a smash burger with sauce because it melts smoothly over the thin patty. Cheddar also works; add the slice after flipping so the heat from the beef melts it as the other side cooks.
Can you make a smash burger with sauce on a grill?
Yes, you can make a smash burger with sauce on a grill if you use a flat griddle or cast-iron plate over the heat. Cooking directly on open grates does not provide the solid surface needed to press the patty thin.
How do you stop a smash burger with sauce from making the bun soggy?
Toast the cut sides of the bun and use a thin layer of sauce to keep a smash burger with sauce from getting soggy. Drain wet toppings such as pickles or tomatoes, and assemble the burger just before serving.
How should you store and reheat leftover smash burger with sauce?
Refrigerate leftover smash burger with sauce promptly, separating the bun, patty, and sauce when possible. This helps keep the bun from turning soft. Reheat the patty until thoroughly hot, then assemble it in a freshly toasted bun.
Smash burger with sauce Vitamins & Minerals
Vitamins
B12
2.53µg · 105% DV
B3
9.24mg · 58% DV
Biotin
11µg · 37% DV
B6
0.53mg · 31% DV
Minerals
Selenium
35µg · 64% DV
Zinc
6.82mg · 62% DV
Phosphorus
385mg · 55% DV
Sodium
1188mg · 52% DV
Potassium ⭐
539mg · 16% DV
Smash burger with sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Smash burger with sauce
To burn the 590 calories in 1 piece (medium) (220 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 Smash burger with sauce?
A smash burger with sauce is an American-style burger made by pressing a ball of ground meat onto a very hot griddle, creating a thin patty with a deeply browned, crisp-edged surface. It is served in a bun with sauce; the particular sauce can vary, so the flavour may range from tangy to creamy or spicy.
In the United States it is common in diners and casual burger spots, usually with fries. Elsewhere, it works as a substantial lunch or dinner, perhaps with a simple salad instead. It provides 14.2 g of protein per 100 g, while the refined bun and sauce contribute to a less fibre-rich meal. Choose a smaller portion or ask for less sauce if you want a lighter option.
How Nutritious Is Smash burger with sauce?
Nutrient density
Low
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 Smash burger with sauce 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 with sauce Contain Allergens?
Contains these allergens:
Which Diets Is Smash burger with sauce 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 with sauce Fat Profile
SATURATED
11.88g
MONOUNSATURATED
13.42g
POLYUNSATURATED
3.74g
Omega 6:3 ratio 24.5:1
Above the ideal 4:1 (24.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.