How many calories are in a steak burger?
A steak burger built the way most people eat it — a thick beef patty on a white bun — weighs about 175 g and carries 506 calories. Per 100 g that works out to 289 calories. The patty is only half the story: the bun brings 30 g of carbs along with it, and the sodium lands at 614 mg.
You'd need to walk about 101 minutes to burn the 506 calories in one burger (175 g).
How long does it take to burn off 506 kcal of steak burger?
One burger (175 g) is 506 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 506 kcal |
|---|---|
| Walking, brisk | 1 hr 41 min |
| Cycling, moderate | 1 hr 3 min |
| Swimming, moderate | 1 hr 12 min |
| Jogging | 1 hr |
| Weight training, moderate | 1 hr 52 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (175 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Steak burger quick facts
- US servings, from one ounce to the whole burger
- Buns, patties and lean blends
- Saturated fat and sodium are the rows to watch
- How does a steak burger compare?
- Most popular steak burger brands
- FAQ
Steak burger quick facts
"Steak burger" is a butcher's label, not a USDA category. What it describes on a diner menu or a freezer box is a thick, coarsely ground beef patty, usually 5 ounces or more, served on a bun. The record that matches what you are actually holding is FNDDS 2706934, "Hamburger, on white bun, 1 large patty" — the USDA entry with a real household serving for a whole white-bun burger with a large patty, 175 g of it.
The branded "steak burger" rows in FoodData Central are raw patties in a box, so they cost the beef and nothing else. Those sit further down this page. Everything in the table below is the assembled burger, bun included.
| Nutrient | Per 100 g | Per 1 burger (175 g) | % Daily Value |
|---|---|---|---|
| Calories | 289 | 506 | — |
| Total fat | 15.63 g | 27.4 g | 35% |
| Saturated fat | 6.05 g | 10.6 g | 53% |
| Carbohydrate | 17.12 g | 30.0 g | 11% |
| Dietary fiber | 0.6 g | 1.1 g | 4% |
| Total sugars | 2.49 g | 4.4 g | — |
| Protein | 18.43 g | 32.3 g | 65% |
| Sodium | 351 mg | 614 mg | 27% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would see on a package label are missing here. USDA does not publish added sugars or trans fat for this FNDDS record, so we leave them out rather than guess — the 4.4 g of total sugars in a burger is mostly the bun, not syrup. Cholesterol comes to 96 mg per burger, 32% of the Daily Value, and potassium to 422 mg, 9%.
US servings, from one ounce to the whole burger
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 81 kcal |
| 3 oz, a few bites | 85 g | 246 kcal |
| Half a burger | 87.5 g | 253 kcal |
| One steak burger, large patty on a white bun | 175 g | 506 kcal |
| Per 100 g | 100 g | 289 kcal |
Only the 175 g line is a USDA household measure. The ounce, the three-ounce portion and the half burger are our own arithmetic from the USDA 100 g figure, not USDA servings — useful if you split a burger with someone or eat half and leave the rest.
The half-burger number is worth memorizing, because it is the one decision that actually moves your day. Leaving half on the plate saves 253 calories, 5.3 g of saturated fat and 307 mg of sodium. Trading a beef patty for a leaner blend, as you will see below, saves less than that.
Buns, patties and lean blends
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Steak burger on a white bun, large patty | 289 kcal | 1 burger (175 g) | 506 kcal |
| Steak burger on a wheat bun | 283 kcal | 1 burger (175 g) | 495 kcal |
| Smaller steak burger, small patty | 287 kcal | 1 burger (115 g) | 330 kcal |
| Patty only, no bun | 272 kcal | 1 medium patty (85 g) | 231 kcal |
| Classic 80/20 patty, broiled | 270 kcal | 3 oz (85 g) | 230 kcal |
| 90% lean patty, broiled | 217 kcal | 3 oz (85 g) | 184 kcal |
| 97% lean patty, broiled | 153 kcal | 3 oz (85 g) | 130 kcal |
Look at the first three rows and you will notice how little the per-100-g numbers move: 289, 283, 287. The bun swap changes almost nothing about the density. What changes is total weight. A small-patty burger is 115 g instead of 175 g, and that alone is the difference between 330 and 506 calories.
The wheat bun does earn its place for one reason. It carries 3.2 g of fiber per burger against 1.1 g on the white bun, roughly triple, while saving 11 calories. If you are trying to hit the 28 g Daily Value for fiber, that is a free 2 g.
The lean blends are where the real spread lives, and it is bigger than most menus admit. Three ounces of broiled 80/20 beef is 230 calories; the same three ounces of 90% lean is 184, and 97% lean drops to 130. Protein barely notices — the 90% lean patty still gives about 22.2 g against 21.9 g for the 80/20. You are paying 46 calories for fat, not for meat.
Branded steak burgers are patties sold raw, and the labels reflect that. A Chop House Steak Burger is 400 calories for a 151 g patty, at 265 per 100 g; the prime rib version runs 439 and the Angus sirloin 381 at the same weight. Leaner boxes go lower — Walmart's Angus steak burgers are 213 per 100 g and IBP's patties 205. All of those are the beef only, before a bun, cheese or anything else lands on it.
Saturated fat and sodium are the rows to watch
Calories are not the surprising part of a steak burger. Saturated fat is. One burger carries 10.6 g, which is 53% of the FDA Daily Value of 20 g, and the Dietary Guidelines for Americans suggest keeping saturated fat under 10% of daily calories — about 22 g on a 2,000-calorie day. Nearly half of that budget goes on one sandwich, before fries or a shake.
Sodium tells a stranger story. A plain broiled 80/20 patty has just 64 mg of sodium per 3 oz. The assembled burger has 614 mg, 27% of the Daily Value. Almost 90% of the salt in a steak burger is the bun, the seasoning and whatever gets spread on it — not the beef. If you are watching sodium, the patty is not the thing to change.
The protein column is the good news. At 32.3 g per burger, one steak burger covers 65% of the 50 g Daily Value, and MyPlate counts a 3-ounce cooked patty as three ounce-equivalents from the protein group. Here is the catch nobody mentions: per 100 g, the whole burger delivers 18.43 g of protein while the bare patty delivers 25.45 g. The bun dilutes the protein by about 28% per gram. If you are eating for satiety per calorie, the patty is the efficient part of the sandwich.
How does a steak burger compare?
| Version | Per 100 g | US serving | Calories |
|---|---|---|---|
| Steak burger, large patty, white bun | 289 kcal | 1 burger (175 g) | 506 kcal |
| Small-patty burger, white bun | 287 kcal | 1 burger (115 g) | 330 kcal |
| Burger on a wheat bun, large patty | 283 kcal | 1 burger (175 g) | 495 kcal |
| Ground beef patty, no bun | 272 kcal | 1 medium patty (85 g) | 231 kcal |
Our take: the naked patty is the lowest line in this table on both counts — 272 calories per 100 g and 231 per serving — and that is the honest ranking, because the other three all include bread. For weight loss, the move is a smaller burger, not a leaner one: 330 calories against 506 beats anything a lean blend can do inside a full-size bun. For staying full through an afternoon, the large patty is the pick, since 32.3 g of protein is more than most 500-calorie lunches manage. And if you want the burger without renegotiating your day, the wheat bun costs nothing and triples the fiber.
Most popular steak burger brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Chop House Steak Burger | 265 cal |
| Chop House Prime Rib Steak Burger | 291 cal |
| Chop House Angus Sirloin Steak Burger | 252 cal |
| Walmart Angus Beef Steak Burgers | 213 cal |
| IBP Steak Burger Patties | 205 cal |
| Thomas Farms 100% Ground Beef Steak Burger | 259 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Steak burger FAQs
How many calories are in a steak burger?
506 calories for a whole steak burger on a white bun, 175 g with a large beef patty, which is 289 calories per 100 g. Half of one is 253 calories, our arithmetic from the USDA figure. The same burger carries 32.3 g of protein and 614 mg of sodium.
How many calories in a steak burger patty without the bun?
231 calories for an 85 g cooked beef patty with no bun, at 272 calories per 100 g. Losing the bun takes the burger from 506 down to 231, drops the carbs to zero and cuts sodium from 614 mg to 326 mg. Protein stays high at 21.6 g.
Is a steak burger healthier than a regular hamburger?
On USDA numbers there is no gap: the record for a large-patty hamburger on a white bun is the same 289 calories per 100 g that a steak burger is sold as. What moves the number is patty size and blend — a 90% lean patty is 184 calories per 3 oz against 230 for 80/20.
How much protein is in a steak burger?
32.3 g of protein in a whole 175 g steak burger, 65% of the 50 g Daily Value. Per 100 g the assembled burger gives 18.43 g, but the patty on its own runs 25.45 g, so the bun dilutes it. An 85 g patty eaten alone still delivers 21.6 g.
How many calories in a Chop House steak burger?
400 calories for a Chop House Steak Burger patty, 151 g at 265 calories per 100 g, and that is the raw weight printed on the label. The prime rib version is 439 and the Angus sirloin 381 at the same 151 g. All three are patty-only figures, with no bun.
How many calories in a steak burger with cheese?
Start from 506 calories for the burger itself. The USDA FNDDS record for a large-patty burger on a white bun has no cheese-topped version, so there is no USDA number to add here and we will not invent one. Weigh the slice and log it separately, on top of the 506.
How many carbs are in a steak burger?
30.0 g of carbohydrate in a whole steak burger, 11% of the Daily Value, and nearly all of it is the bun — the patty on its own has zero. Fiber is only 1.1 g. Switching to a wheat bun keeps calories close, at 495, but lifts fiber to 3.2 g.
How much sodium is in a steak burger?
614 mg of sodium in one steak burger, 27% of the 2,300 mg Daily Value and about a quarter teaspoon of table salt. The patty is not the main source: an 85 g broiled 80/20 patty carries just 64 mg. The bun, the seasoning and the condiments do the rest.
Similar foods
- Steak — 368 cal per regular steak
- Eggnog — 112 cal for 1/2 cup
- Chocolate Chip Cookie — 148 cal per medium cookie
- Protein Shake — 156 cal per cup
- Bubble Tea — 239 cal per drink
- Apple cider — 114 cal per cup
Count it without the math
Point the camera at the plate and BodyPal counts the burger, bun and all.
