Hamburger Calories and Macros — Nutrition Facts per 1 burger (140g)

Tracking hamburger? Expect 403 calories per 1 burger (140g), with 24.5g of protein, 29g of carbs, and 20.2g of fat. The full micronutrient picture and goal-fit notes follow, with figures drawn from USDA FoodData Central.

Hamburger nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Plain hamburger, no cheese. Skipping the cheese slice saves roughly 50-70 kcal versus the cheeseburger version of the same patty size.

How does hamburger fit your goals?

Hamburger delivers a balanced macro profile (24.5g protein / 29g carbs / 20.2g fat per 1 burger (140g)), which makes it easy to fit into almost any tracking plan. Foods like this are particularly useful as base ingredients in meal prep, because they don't lock you into a specific macro split — you can pair them with whatever your daily target needs more of.

Micronutrients worth noting

Beyond the macros, hamburger pulls real weight on iron (22% DV) per 1 burger (140g) — the kind of micronutrient density that calorie counts alone don't show. Worth flagging on the other side of the ledger: a serving carries 22% of the daily sodium limit, which matters if you eat it often.

How hamburger compares to other meals & dishes

Tracking hamburger in Bento Bunny

Logging foods like hamburger manually means digging through a database, picking the right entry, and adjusting the serving size — multiple taps per meal. With Bento Bunny's AI photo tracking, you snap one picture and the macros land in your daily total automatically. For hamburger specifically, the model recognises typical portion sizes well, so the numbers above will land within a few percent of what you'd get from manual weighing.

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