Calorie guide · International
High-protein burgercalories and macros
One serving of High-protein burger has about 480 kcal, with 40 g protein, 40 g carbohydrates and 16 g fat. That is roughly 34% of calories from protein, 34% from carbs and 32% from fat.
Where the calories come from
- Protein40 g34%
- Carbs40 g34%
- Fat16 g32%
This version uses a 160 g lean beef patty in a whole-wheat bun with lettuce, tomato, red onion, pickles and mustard instead of creamy sauces. A serving is roughly 480 kcal with 40 g of protein, so about a third of its calories come from protein, alongside 40 g of carbohydrates and 16 g of fat, most of which comes from the beef.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~250 g) | Share of calories |
|---|---|---|---|
| Calories | 192 kcal | 480 kcal | 100% |
| Protein | 16 g | 40 g | 34% |
| Carbs | 16 g | 40 g | 34% |
| Fat | 6.4 g | 16 g | 32% |
How many calories in 100 g of High-protein burger?
A typical serving of High-protein burger weighs about 250 g, so 100 g has about 192 kcal, 16 g protein, 16 g carbohydrates and 6.4 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 125 g | 240 | 20 g | 20 g | 8 g |
| 1 serving | 250 g | 480 | 40 g | 40 g | 16 g |
| 1½ servings | 375 g | 720 | 60 g | 60 g | 24 g |
| 2 servings | 500 g | 960 | 80 g | 80 g | 32 g |
| 100 g | 100 g | 192 | 16 g | 16 g | 6.4 g |
| 200 g | 200 g | 384 | 32 g | 32 g | 12.8 g |
Vitamins and minerals in High-protein burger
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 5.5 g | 20% |
| Sugars | 7 g | – |
| Saturated fat | 6.2 g | 31% |
| Sodium | 1,100 mg | 48% |
| Potassium | 780 mg | 17% |
| Calcium | 110 mg | 8% |
| Iron | 5.2 mg | 29% |
| Vitamin C | 8 mg | 9% |
| Vitamin A | 30 µg | 3% |
| Vitamin D | 0.2 µg | 1% |
| Vitamin B12 | 3.4 µg | 142% |
Allergens in High-protein burger
- Gluten
- Mustard
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does High-protein burger fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of High-protein burger?
For a 70 kg adult, the 480 kcal in one serving is about 112 minutes of comfortable walking or 82 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 112 min |
| Brisk walk (about 5.5 km/h) | 82 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
A lean beef patty in a whole-wheat bun with fresh vegetables, high in protein with moderate calories.
- 160g Lean Beef Patty
- Whole-Wheat Bun
- Lettuce, Tomato
- Red Onion, Pickles
- Mustard
How to make it
- Season 160 g of lean ground beef with salt and pepper and shape it into a patty slightly wider than the bun.
- Cook in a hot grill pan for 4 to 5 minutes per side, until cooked through with no pink in the centre.
- Lightly toast the cut sides of the whole-wheat bun.
- Spread mustard on the bun and add lettuce and tomato slices.
- Top with the patty, red onion and pickles, close the bun and serve.
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How to make it lighter
- Check the label for the lean percentage of the mince; the leaner the beef, the less fat the patty carries.
- Keep mustard, pickles and fresh vegetables as the toppings and skip extra cheese slices or mayonnaise.
- Grill the patty or cook it in a pan without added oil and let the fat drain off.
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Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in High-protein burger?
A typical serving of High-protein burger has about 480 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of High-protein burger?
About 192 kcal. That is based on a typical serving of about 250 g with 480 kcal; the real figure changes with the recipe and how much oil is used.
Is High-protein burger high in protein?
Yes. With about 40 g of protein per serving (34% of its calories), High-protein burger is a good protein source.
Can I eat High-protein burger while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off High-protein burger?
Roughly 112 minutes of comfortable walking for a 70 kg adult, or about 82 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is High-protein burger vegetarian?
No. A typical serving of High-protein burger contains meat or fish.
Is High-protein burger gluten-free?
Usually not. A typical serving contains wheat or another gluten source.
How can I make High-protein burger lighter?
Check the label for the lean percentage of the mince; the leaner the beef, the less fat the patty carries. Keep mustard, pickles and fresh vegetables as the toppings and skip extra cheese slices or mayonnaise. Grill the patty or cook it in a pan without added oil and let the fat drain off.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (250 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.