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HEALTHY
Hamburger Nutrition and Health Information
Do you love a fat hamburger ? even though hamburgers are a staple on the menu of most fast food restaurants, an casual single-patty burger can be part of a alimentary diet. You precisely need to know how to order—or how to cook—a hamburger to keep it healthy .
Contents
nutriment Facts
The following nutriment information is provided by the USDA for one hamburger with a single patty and no condiments ( 90g ).
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- Calories: 266
- Fat: 10.1g
- Sodium: 396mg
- Carbohydrates: 30.3g
- Fiber: 1.1g
- Sugars: 5.2g
- Protein: 13.3g
Eating a ground beef will boost your saturated fat inhalation. Ground gripe, the primary component in a hamburger, is high in saturated fatten. And many people prepare their burgers using extra fat like butter or oil .
Saturated fat is linked to a higher gamble of cardiovascular disease. The nutrition experts at the Academy of Nutrition and Dietetics recommend that you limit your saturated fatty inhalation to 10 % of your total day by day calorie consumption.
still, a ground beef does provide some nutritional value. It is a good source of protein, cast-iron, morning star, and several early nutrients. If you choose to eat your hamburger on a wholly grain bun, it may besides provide healthy, filling fiber .
Calorie Comparison
The phone number of ground beef calories you consume may depend on where you buy or order your burger. Making it at home is normally your best bet for commodity health because you can use a lower-fat formulation method. If you eat out, here ‘s how a few democratic burgers compare ( note that some of these are made with more than one gripe patty ) .
- Burger King Hamburger: 220 calories, 8 grams fat, 3 grams saturated fat
- McDonalds Hamburger: 240 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
How to Make Your Hamburger Healthier
While a ground beef credibly is n’t the most alimentary choice, it ‘s besides not the worst. There are a few things you can do to make your hamburger more healthy .
Cook Your Hamburger at Home
When you cook at home, you can control the part size. According to the American Heart Association, the recommend serve size for gripe is equitable three cooked ounces .
You can besides change the formulation method acting to boost your hamburger nutriment. Some people make burgers with solid grains such as whole grains like quinoa or bulgur to help bind the kernel. These grains are gloomy in sodium, add fiber, and provide vitamins and minerals .
Load Up the Veggies
Add vegetables to your ground beef patty. Spinach, onions, chopped peppers, and early veggies add flavor, crunch, and boost the nutritional value. It may besides help to reduce the sum of kernel you use and increase your fiber consumption .
Go Grilled
Whether you eat out or cook at dwelling, a broiled hamburger is better than a hamburger that is fried. When you grill meat, the fat drains away. When you cook your patty in a frying pan, the kernel sits in fat and steep much of it.
shop for Leaner Meat
When you select land gripe for your hamburger at the grocery store store or butcher, look for 95 % tend labor beef to save on calories and saturated adipose tissue. You can besides combine lean land gripe with lean grind turkey or lean flat coat joker to keep the gripe season but minimize the impregnate fat and calories .
Try It Topless
Most hamburger buns add calories, fat and refined carbohydrates to your meal. so cut your count in half by going without the top of your bun. Your hamburger will be messier to eat, but a little bite healthy. And you can always use a branching and knife if necessity. Another option is to use a boodle wrap as a bun and skip the boodle entirely .
Scale Back on Salt
many restaurant hamburgers are identical salty. If you are trying to cut back on sodium in your diet, scale back on the add salt when you cook a burger at home. Use early seasonings like newly onion or cayenne for a boost of relish .
Be cautious With Condiments
The burger patty is high in calories on its own. Toppings and condiments can send your fat and calorie count over the border. Skip bacon, mayonnaise, barbecue sauce, and tied ketchup if you want a burger with fewer calories and fat and less sugar. If you order a burger at a restaurant, ask for your condiments on the side. then keep your dowry size to about a tablespoon .
Select Your Side Dish With Care
What pairs absolutely with a juicy burger ? If you are eating out, it ‘s likely that your meal will come with fries and possibly flush a milkshake. Your sum calorie count for that meal will be in the thousands. If you want to cut fat and calories, enjoy your burger with vegetable sticks, a humble salad, or a side of steam veggies. Drink water or unsweetened frost tea to quench your thirst .
Hamburger Alternatives
You might be tempted to try a burger alternative to make your meal more healthy. A white joker hamburger, a chicken hamburger or a kernel alternative ( like a soy burger ) is sometimes lower in calories .
A Boca Veggie Burger, for case, provides about 124 calories ( a little less than half the measure in a ground-beef patty ). But calorie counts are n’t constantly lower. For exercise, if a joker hamburger is made with the fattiest parts of the bird ( blue kernel and clamber ), then the calorie count may not be much lower than a beef burger .
If you love a juicy burger but want to cut back significantly on calories, make a fresh mushroom burger alternatively. Roast a portobello mushroom capital ( handily shaped like a hamburger patty ) and locate it on a whole wheat bun. Add a single slice of cheese if you ‘d like, along with tomato, boodle, and pickles, and you ‘ve got a healthier burger that is delightful and hearty .