Getting a Healthy Burger

Burgers loaded with special sauce and layers of cheese sandwiched between a giant bun isn’t exactly the model for a wholesome, nutritious meal — especially when it comes from a fast-food chain.

But, burgers don’t have to be completely off-limits when you’re trying to eat right. In fact, there are lots of Sacramento burger restaurants that offer healthy options. when incorporated into a healthy, varied diet, research shows red meat can be a great source of high-quality protein and essential nutrients such as iron, zinc, and vitamin B12. And poultry, including chicken and turkey, can be an excellent source of highly-digestible proteins, B vitamins, iron, zinc, and copper.



Do you love a juicy burger? Even though hamburgers are a staple on the menu of most fast food restaurants, an occasional single patty burger can be part of a reasonable, nutritious diet. You just need to know how to order – or how to cook – a hamburger to keep it healthy.

Nutrition Facts
The following nutrition information is provided by the USDA for one hamburger with a single patty and no condiments (90g).

• Calories: 266
• Fat: 10.1g
• Sodium: 396mg
• Carbohydrates: 30.3g
• Fiber: 1.1g
• Sugars: 5.2g
• Protein: 13.3g

Eating a hamburger will boost your saturated fat intake. Ground beef, the primary ingredient in a burger, is high in saturated fat. And some people even prepare their burgers using additional fat like butter or oil.

Saturated fat is linked to a higher risk of cardiovascular disease. The nutrition experts at the Academy of Nutrition and Dietetics recommend that you limit your saturated fat intake to 10 percent of your total daily calorie consumption.​

But the news is not all bad if you love a good burger. A hamburger does provide some nutritional value. It is a good source of protein, iron, phosphorus, and several other nutrients. If you choose to eat your hamburger on whole grain bun, it may also provide healthy, filling fiber.

Calorie Comparison

The number of hamburger calories you consume may depend on where you buy or order your burger. Making it at home is usually your best bet for good health because you can use a lower fat preparation method. If you eat out, here's how a few popular burgers compare:

• McDonalds Hamburger: 240 calories, 8 grams fat, 3 grams saturated fat
• Burger King Hamburger: 220 calories, 8 grams fat, 3 grams saturated fat
• In-N-Out Burger Hamburger with Onion: 390 calories, 19 grams fat, 5 grams of saturated fat
• McDonalds Big Mac: 530 calories, 27 grams fat, 10 grams saturated fat
• Red Robin Keep It Simple Burger: 624 calories, 33 grams fat
• Burger King Whopper: 630 calories, 38 grams fat, 11 grams saturated fat
• Applebees Classic Burger: 780 calories, 50 grams fat, 18 grams saturated fat
• TGIFridays All-American Stacked Burger: 1480 calories, 93 grams fat, 34 grams of saturated fat

Grill safely.

High-­temperature cooking methods, such as grilling, can cause the formation of heterocyclic amines and poly­cyclic aromatic hydrocarbons, compounds that might increase cancer risk, accord­ing to the National Cancer Institute. Keep the flame low, and flip burgers frequently to prevent these substances from forming. ­Another strategy: Fire up the flames on one side of the grill, but do most of the cooking on the other and finish the burger over high heat. Mixing thyme, black pepper, ginger, garlic, or rosemary extract into your patties may also inhibit the development of these compounds, some studies suggest.