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Smash onion cheeseburger Calories
Made with a high-heat seared, smashed beef patty, onion, cheese, and a burger bun; calories and sodium vary with ingredients.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Smash onion cheeseburger (220 g) has 616 calories. That works out to 280 calories per 100 g. It contains 48.4 g of carbs, 37.4 g of protein, 30.8 g of fat and 3.1 g of fiber. Its 2.4 µg of B12 covers 101% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Smash onion cheeseburger Nutrition Facts
Selected: 1 serving (medium) · 220 g
616
KCAL / 220G
Carbs
48.4g
· 18% DV
Protein
37.4g
· 75% DV
Fat
30.8g
· 39% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 24% · Fat 45%
Smash onion cheeseburger nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 616 kcal | |
| Total fat | 30.8 g | 39% |
| Saturated fat | 12.76 g | 64% |
| Trans fat | 0.99 g | |
| Sodium | 1320 mg | 57% |
| Total carbohydrate | 48.4 g | 18% |
| Fiber | 3.1 g | 11% |
| Protein | 37.4 g | 75% |
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 Serving of Smash onion cheeseburger?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 616 kcal |
| 1 ounce (medium) | 28.4 g | 79 kcal |
| 100 g | 100 g | 280 kcal |
| 1 piece (half) | 110 g | 308 kcal |
| 1 piece (small) | 150 g | 420 kcal |
| 1 piece (medium) | 220 g | 616 kcal |
| 1 piece (large) | 300 g | 840 kcal |
| 2 piece (double) | 440 g | 1232 kcal |
Calculated from 280 calories per 100 g.
Frequently Asked Questions About Smash onion cheeseburger
What is a Smash onion cheeseburger?
A Smash onion cheeseburger is a burger made with a beef patty pressed thin against a hot cooking surface, then served with onion, melted cheese, and a bun. The direct contact with the pan creates a browned crust, while the onions add savory sweetness.
How do you make a Smash onion cheeseburger at home?
Make a Smash onion cheeseburger by placing a ball of ground beef on a very hot flat pan and pressing it thin with a sturdy spatula. Add thinly sliced onion, cook until browned, flip the patty, top it with cheese, and serve in a toasted bun.
What is the difference between a Smash onion cheeseburger and a regular cheeseburger?
A Smash onion cheeseburger has a patty pressed thin while it cooks, so it develops more browned surface and crisp edges than the thicker patty in many regular cheeseburgers. The onions may be cooked directly against the beef, rather than added as a separate topping.
Why are onions pressed into the patty in a Smash onion cheeseburger?
Pressing onions into a Smash onion cheeseburger helps the thin slices brown against the hot beef and lets their flavor mingle with the crust. Thinly sliced onions work best; thick pieces can keep the patty from making even contact with the pan.
What cheese is best for a Smash onion cheeseburger?
A quick-melting cheese is best for a Smash onion cheeseburger; American-style cheese and cheddar are common choices. Add the slice after flipping the patty so it melts over the hot surface. Other cheeses work too, but firm varieties may not melt as smoothly.
Why does a Smash onion cheeseburger patty stick or fall apart?
A Smash onion cheeseburger patty can stick or break if the pan is not hot enough, the beef is very lean, or you try to flip it before a browned crust forms. Let it sear, then use a thin, sturdy spatula to turn it in one piece.
What kind of beef should you use for a Smash onion cheeseburger?
Ground beef with some fat works well in a Smash onion cheeseburger because it helps the thin patty brown and stay juicy. Very lean beef can dry out quickly. Handle the meat gently rather than packing or overworking it before cooking.
What sauce goes on a Smash onion cheeseburger?
A Smash onion cheeseburger works well with burger sauce, mustard, ketchup, or mayonnaise. Because the browned beef, onion, and melted cheese already bring plenty of flavor, a modest amount of sauce keeps the bun from becoming soggy and lets the patty stand out.
How should you store leftover Smash onion cheeseburger?
Refrigerate leftover Smash onion cheeseburger promptly in a covered container rather than leaving it at room temperature. Store the bun separately from the patty if possible to keep it from getting soggy, and reheat the beef until it is hot throughout.
What should you serve with a Smash onion cheeseburger?
Serve a Smash onion cheeseburger with fries, pickles, coleslaw, or a green salad. For a lighter side, choose salad or pickles, or swap deep-fried potatoes for oven-baked ones.
Smash onion cheeseburger Vitamins & Minerals
Vitamins
B12
2.42µg · 101% DV
B3
7.48mg · 47% DV
B2
0.44mg · 34% DV
B1
0.35mg · 29% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
418mg · 60% DV
Sodium
1320mg · 57% DV
Zinc
6.16mg · 56% DV
Potassium ⭐
550mg · 16% DV
Smash onion cheeseburger Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Smash onion cheeseburger
To burn the 616 calories in 1 serving (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 onion cheeseburger?
A smash onion cheeseburger takes its cue from American burger joints: a ball of ground beef is pressed onto a very hot griddle, then served with onion, cheese and a burger bun. The onion may cook right against the patty, turning sweet at the edges, while the cheese melts over the browned beef.
Expect crisp seared edges, a juicy centre and a rich, savoury bite. It is commonly served with fries and pickles; at home, a simple salad can make a fresher side. At 280 calories per 100 g, it is an energy-dense meal, with the bun and cheese adding to its richness. If you want a lighter plate, share the fries or skip them and add vegetables.
How Nutritious Is Smash onion cheeseburger?
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 onion cheeseburger 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 onion cheeseburger Contain Allergens?
Contains these allergens:
Which Diets Is Smash onion cheeseburger 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 onion cheeseburger Fat Profile
SATURATED
12.76g
MONOUNSATURATED
12.32g
POLYUNSATURATED
2.97g
Omega 6:3 ratio 14.1:1
Above the ideal 4:1 (14.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.