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Calories in Hamburger
100 g of hamburger has 288 kcal, and 1 hamburger (145 g) has about 418 kcal.
288 kcalper 100 g
418 kcal in 1 hamburger (145 g)
High density · 2.9 kcal per g
- Protein 17.5g 25% of the calories
- Carbs 20.7g 29% of the calories
- Fat 14.4g 46% of the calories
- Fiber 0.7g
Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.
100 g is about 71 minutes of walking, or 25 minutes of running, for a 70 kg body - context, not a debt to work off.
Hamburger nutrition facts
A dash means nobody measured it - not that there is none of it.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Energy | 288kcal | 418kcal |
| Fat | 14.4g | 20.9g |
| Saturated Fat | 5.5g | 8g |
| Unsaturated Fat | 8.9g | 12.9g |
| Carbs | 20.7g | 30g |
| Sugars | 3g | 4.3g |
| Fiber | 0.7g | 1g |
| Protein | 17.5g | 25.4g |
| Salt | 0.89g | 1.3g |
| Water | 45.7g | 66.3g |
| Alcohol | 0g | 0g |
|---|---|---|
| Caffeine | 0mg | 0mg |
| Monounsaturated | 5.8g | 8.4g |
|---|---|---|
| Polyunsaturated | 1.1g | 1.6g |
| Omega-3 | 0.1g | 0.15g |
| ALA | 0.1g | 0.15g |
| DHA | 0.001g | 0.001g |
| EPA | 0.002g | 0.003g |
| Omega-6 | 1g | 1.5g |
| AA | 0g | 0g |
| LA | 1g | 1.5g |
| Cholesterol | 49mg | 71mg |
| Vitamin B1 (Thiamine) | 0.24mg | 0.35mg |
|---|---|---|
| Vitamin B2 (Riboflavin) | 0.23mg | 0.33mg |
| Vitamin B3 (Niacin) | 4.8mg | 7mg |
| Vitamin B6 (Pyridoxine) | 0.28mg | 0.41mg |
| Vitamin B12 (Cobalamin) | 1.6µg | 2.4µg |
| Folate (Vitamin B9) | 51µg | 74µg |
| Vitamin A | 0µg | 0µg |
| Vitamin C | 0.5mg | 0.72mg |
| Vitamin D | 4IU | 5.8IU |
| Vitamin E | 0.11mg | 0.16mg |
| Vitamin K | 3.3µg | 4.8µg |
| Choline | 49.6mg | 71.9mg |
| Calcium | 66mg | 95.7mg |
|---|---|---|
| Copper | 0.09mg | 0.13mg |
| Iron | 2.8mg | 4.1mg |
| Magnesium | 21mg | 30.4mg |
| Phosphorus | 143mg | 207mg |
| Potassium | 229mg | 332mg |
| Selenium | 23.8µg | 34.5µg |
| Zinc | 3.1mg | 4.5mg |
| Beta-carotene | 0µg | 0µg |
|---|---|---|
| Lycopene | 0µg | 0µg |
| Lutein + zeaxanthin | 2µg | 2.9µg |
Foods with similar calories
Other published foods within reach of 288 kcal per 100 g, so the number has something to sit against.
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Questions about hamburger
1 hamburger (145 g) has about 418 kcal, and 100 g has 288 kcal.
1 hamburger (145 g) has 25.4 g of protein, and 100 g has 17.5 g. The macro calculator works out how much protein you need a day.
1 hamburger (145 g) has 4.3 g of sugar, and 100 g has 3 g.
Yes. 100 g of hamburger has 1.6 µg of vitamin B12, 65% of what an adult needs in a day.
Yes. 100 g of hamburger has 17.5 g of protein, and protein makes up 24% of the calories.
Yes. 100 g of hamburger has 5.5 g of saturated fat, above the 5 g at which food labels mark saturated fat as high.
100 g of hamburger covers this much of an adult's daily need: vitamin B12 65%, selenium 43%, zinc 31%, vitamin B3 30%.
It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 hamburger (145 g) has about 418 kcal. The calorie calculator works out how many you need.
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