Calorie guide · American
Smash burgercalories and macros
One serving of Smash burger has about 640 kcal, with 37 g protein, 36 g carbohydrates and 38 g fat. That is roughly 23% of calories from protein, 23% from carbs and 54% from fat.
Where the calories come from
- Protein37 g23%
- Carbs36 g23%
- Fat38 g54%
A smash burger presses two 60 g balls of 80/20 ground beef flat on a very hot griddle so they brown fast and crisp at the edges, then stacks them with two slices of American cheese, onion, pickles and a mayo-ketchup sauce in a 60 g bun. A serving is roughly 640 kcal with 37 g of protein and 36 g of carbohydrates, most of them from the bun, while the beef, cheese and mayonnaise account for nearly all of the 38 g of fat.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~240 g) | Share of calories |
|---|---|---|---|
| Calories | 267 kcal | 640 kcal | 100% |
| Protein | 15.4 g | 37 g | 23% |
| Carbs | 15 g | 36 g | 23% |
| Fat | 15.8 g | 38 g | 54% |
How many calories in 100 g of Smash burger?
A typical serving of Smash burger weighs about 240 g, so 100 g has about 267 kcal, 15.4 g protein, 15 g carbohydrates and 15.8 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 120 g | 320 | 18.5 g | 18 g | 19 g |
| 1 serving | 240 g | 640 | 37 g | 36 g | 38 g |
| 1½ servings | 360 g | 960 | 55.5 g | 54 g | 57 g |
| 2 servings | 480 g | 1280 | 74 g | 72 g | 76 g |
| 100 g | 100 g | 267 | 15.4 g | 15 g | 15.8 g |
| 200 g | 200 g | 533 | 30.8 g | 30 g | 31.7 g |
Vitamins and minerals in Smash burger
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 2 g | 7% |
| Sugars | 7 g | – |
| Saturated fat | 18.7 g | 94% |
| Sodium | 1,690 mg | 73% |
| Potassium | 550 mg | 12% |
| Calcium | 400 mg | 31% |
| Iron | 4.4 mg | 24% |
| Vitamin C | 3 mg | 3% |
| Vitamin A | 120 µg | 13% |
| Vitamin D | 0.3 µg | 2% |
| Vitamin B12 | 3 µg | 125% |
Allergens in Smash burger
- Eggs
- Gluten
- Milk
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 Smash burger fit?
A typical serving of Smash burger is not tagged as vegetarian, vegan, gluten-free, keto, paleo or pescatarian. 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 Smash burger?
For a 70 kg adult, the 640 kcal in one serving is about 149 minutes of comfortable walking or 109 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) | 149 min |
| Brisk walk (about 5.5 km/h) | 109 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Two thin beef patties smashed onto a hot griddle for crisp edges, layered with American cheese, onion, pickles and burger sauce in a soft potato bun.
- 2 x 60g Ground Beef 80/20 (raw)
- 2 slices American Cheese (40g)
- 60g Burger Bun
- 10g Mayonnaise, 8g Ketchup
- Onion, Pickles
How to make it
- Divide 120 g ground beef into two loose balls and keep them cold. Mix 10 g mayonnaise with 8 g ketchup for the sauce.
- Heat a cast-iron pan or griddle until very hot, and toast the cut sides of the bun in it for 30 seconds.
- Put the beef balls in the pan and press each one flat with a sturdy spatula. Season with salt and pepper.
- Cook for about 2 minutes until the edges are deeply browned, flip, top each patty with a cheese slice and cook 1 more minute until the meat is cooked through.
- Spread the sauce on the bun, add sliced onion and pickles, stack both patties and close the burger.
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How to make it lighter
- Make it a single patty with one slice of cheese; it still tastes like a smash burger and saves a large share of the fat.
- Use 90/10 ground beef and swap the mayo sauce for mustard and extra pickles.
- Skip the fries and pair the burger with a crunchy side salad.
Lighter alternatives
More American dishes
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Smash burger?
A typical serving of Smash burger has about 640 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 Smash burger?
About 267 kcal. That is based on a typical serving of about 240 g with 640 kcal; the real figure changes with the recipe and how much oil is used.
Is Smash burger high in protein?
Yes. With about 37 g of protein per serving (23% of its calories), Smash burger is a good protein source.
Can I eat Smash 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 Smash burger?
Roughly 149 minutes of comfortable walking for a 70 kg adult, or about 109 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 Smash burger vegetarian?
No. A typical serving of Smash burger contains meat or fish.
Is Smash burger gluten-free?
Usually not. A typical serving contains wheat or another gluten source.
How can I make Smash burger lighter?
Make it a single patty with one slice of cheese; it still tastes like a smash burger and saves a large share of the fat. Use 90/10 ground beef and swap the mayo sauce for mustard and extra pickles. Skip the fries and pair the burger with a crunchy side salad.
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 (240 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.