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Whole wheat beef burger Calories
Beef burger made with a whole wheat bun; provides protein and more fiber than a refined white-bun burger.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat beef burger (180 g) has 446 calories. That works out to 248 calories per 100 g. It contains 34.4 g of carbs, 24.1 g of protein, 22.7 g of fat and 5 g of fiber. Its 2.1 µg of B12 covers 86% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole wheat beef burger Nutrition Facts
Selected: 1 piece (medium) · 180 g
446
KCAL / 180G
Carbs
34.4g
· 13% DV
Protein
24.1g
· 48% DV
Fat
22.7g
· 29% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 22% · Fat 47%
Whole wheat beef burger nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 446 kcal | |
| Total fat | 22.7 g | 29% |
| Saturated fat | 7.92 g | 40% |
| Trans fat | 0.81 g | |
| Sodium | 774 mg | 34% |
| Total carbohydrate | 34.4 g | 13% |
| Fiber | 5 g | 18% |
| Protein | 24.1 g | 48% |
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 Whole wheat beef burger?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 446 kcal |
| 1 serving (half) | 90 g | 223 kcal |
| 100 g | 100 g | 248 kcal |
| 1 piece (small) | 120 g | 298 kcal |
| 1 piece (thin) | 150 g | 372 kcal |
| 1 piece (thick) | 210 g | 521 kcal |
| 1 piece (large) | 250 g | 620 kcal |
| 1 piece (jumbo) | 320 g | 794 kcal |
| 1 serving (double) | 360 g | 893 kcal |
| 1 serving (triple) | 540 g | 1339 kcal |
Calculated from 248 calories per 100 g.
Frequently Asked Questions About Whole wheat beef burger
How do you make a whole wheat beef burger at home?
Shape seasoned ground beef into patties and cook them thoroughly in a hot pan or on a grill. Toast the whole wheat bun, then add the patty, vegetables, and your preferred sauce just before serving.
What goes in a whole wheat beef burger?
A whole wheat beef burger consists of a beef patty served in a whole wheat bun. Common additions include lettuce, tomato, onion, pickles, and cheese, while sauces and toppings vary by recipe.
Why does a whole wheat beef burger patty fall apart?
A whole wheat beef burger patty may crumble if the meat is too lean, handled too much, or flipped before its surface has set. Shape it gently, let the pan heat well, and turn the patty only when it holds together.
How do you stop a whole wheat beef burger bun from getting soggy?
Toast the cut sides of the whole wheat bun and add wet toppings and sauces just before eating. Placing lettuce between the bun and juicy patty can also help keep the bread from soaking up moisture.
What toppings go well with a whole wheat beef burger?
Lettuce, tomato, onion, pickles, and cheddar-style cheese all pair well with a whole wheat beef burger. Mustard or a light burger sauce adds flavor; avoid piling on so many toppings that the burger becomes difficult to hold.
How is a whole wheat beef burger different from a regular beef burger?
The main difference is the bun: a whole wheat beef burger uses a whole wheat bun instead of a refined white bun. The patty and toppings can be identical, though the whole wheat bun may have a heartier texture.
Is a whole wheat beef burger a healthy choice?
A whole wheat beef burger can be a balanced meal, especially with vegetables and a modest amount of sauce. The whole wheat bun provides more fiber than a refined white bun, but large portions and rich toppings can make the meal heavier.
Can you cook a whole wheat beef burger on a grill or in a pan?
Yes, you can cook a whole wheat beef burger patty on either a grill or in a pan. Use a hot cooking surface and cook the beef thoroughly; toast the bun separately so it does not burn while the patty cooks.
How should you store leftover whole wheat beef burger?
Refrigerate leftover whole wheat beef burger promptly in a covered container, ideally with the patty and bun separated. Reheat the patty until hot throughout and toast the bun again, since refrigeration can make it soft.
Can you freeze whole wheat beef burger patties?
Yes, freeze uncooked whole wheat beef burger patties separately with parchment between them so they do not stick together. Thaw them in the refrigerator before cooking, rather than leaving raw beef at room temperature.
Whole wheat beef burger Vitamins & Minerals
Vitamins
B12
2.07µg · 86% DV
B3
7.02mg · 44% DV
B6
0.4mg · 24% DV
B2
0.25mg · 19% DV
Minerals
Selenium
29µg · 53% DV
Zinc
4.86mg · 44% DV
Phosphorus
297mg · 42% DV
Sodium
774mg · 34% DV
Potassium ⭐
459mg · 14% DV
Whole wheat beef burger Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat beef burger
To burn the 446 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.
What is Whole wheat beef burger?
A whole wheat beef burger pairs a seasoned beef patty with a bun made from whole wheat flour. It is commonly cooked on a grill or in a pan and served with familiar toppings such as lettuce, tomato, onion and sauces. The bun has a heartier, slightly nutty flavour and a denser texture than one made with refined white flour, which complements the savoury beef.
It works as a filling lunch or dinner, often accompanied by salad, chips or another side. The beef contributes protein, while the whole wheat bun provides more fibre than a refined white bun; this burger has 2.8 g of fibre per 100 g. For a lighter meal, go easy on rich sauces and add extra salad or vegetables.
How Nutritious Is Whole wheat beef 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 Whole wheat beef 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 Whole wheat beef burger Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat beef burger Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Whole wheat beef burger Fat Profile
SATURATED
7.92g
MONOUNSATURATED
9.18g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 21:1
Above the ideal 4:1 (21:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.