In the United States, burgers play a important role in the diet. Surveys show that 13% of people go to fast-food chains like Wendy’s, Burger King, and McDonald’s every day, and they bring in a significant amount of traffic each week. However, there is a different health reality that contradicts what many people think. Burgers can be high in calories and saturated fats, and a lot of the food served at quick-service counters is considered ultraprocessed. “Fast-food burgers shouldn’t be a regular part of your diet,” advises SaVanna Shoemaker of Healthline.
According to Stanford Medicine research dietitian John Sanford, frequent consumption of highly processed foods is linked to negative consequences like obesity and cardiometabolic problems. All of this shows the impact of context and frequency, as well as the importance of knowing the numbers, without demanding for a lifetime ban on burgers.
This is where recommendations from the USDA, the American Heart Association, and the National Library of Medicine (NLM) is helpful. If you do decide to treat yourself, there are also chains with more moderate nutritional profiles, like White Castle, Freddy’s, and the Big Three.
What the numbers tell us
According to USDA estimates, the average adult female requires 1,600–2,400 calories per day, while the average adult male requires 2,000–3,000 calories. The average adult male needs about 55g of protein per day, while the average adult woman needs about 45g, based on the British Heart Foundation.
According to the NLM, protein helps with tissue formation and cell repair. About 275g of carbohydrates, which are transformed into blood sugar—the main energy source for your body’s cells, tissues, and organs—are usually included in a 2,000-calorie pattern. When it comes to refined carbohydrates, quality is highly important because during processing, some healthy nutrients are lost, and the result from this is saturated fat.
The American Heart Association recommends consuming no more than 6% of daily calories from saturated fat. For example, it shouldn’t be more than 120 of the 2,000 calories you need each day. “That’s about 13 grams or less of saturated fat per day.” Saturated fat overconsumption increases LDL (or “bad”) cholesterol, which increases the risk of heart disease or stroke.
Better picks when a burger craving hits
Cravings can attack even people who rarely go to a food court. And because of this, Shoemaker searched national menus for reasonably smart options. A good example is Freddy’s Single Steakburger (280 calories, 12g fat (10g saturated), 24g protein, and 30g carbs. Wendy’s Jr. Cheeseburger (280 calories, 25g carbs, 14g protein, and 14g fat (6g saturated). And 190 calories, 10g fat (including 1g saturated fat), 5g protein, and 22g carbs from the plant-based White Castle Veggie Slider.
These numbers show how patty size, cheese, and toppings affect the final total. Smaller builds can free up space for the rest of the day, and plant-based options may help reduce saturated fats. The bun is also important. “The least healthy part of most fast-food hamburgers may be the highly processed, refined-flour bun.” Shoemaker said. Refined carbs give you more energy but less good nutrients, so it might be easier to reach your goals without feeling satisfied.
Is not about saying goodbye
Think about your daily calorie, protein, carbohydrate, and saturated fat consumption when choosing a burger.
Keep in mind Sanford’s caution about ultraprocessed foods and their potential risks, as well as Shoemaker’s recommendations about frequency: pick a small portion, keep the build simple, concentrate on the bun, and let the rest of the day be made up of lean proteins, vegetables, and whole grains. Even though “Fast-food burgers shouldn’t be a regular part of your diet,” they can occasionally be included if the pattern is well-balanced.