An Americana burger has roughly 400–550 calories per sandwich, about 28–30g protein and 600–830mg sodium, depending on size and toppings.
Lower Cal
Mid Cal
Higher Cal
Single Patty
- ~145 g sandwich
- ~27.5 g protein
- ~622 mg sodium
Lightest
Quarter-Pound Cheese
- ~173 g sandwich
- ~29.9 g protein
- ~832 mg sodium
Classic
Double Patty
- ~320–400 g sandwich
- ~45–55 g protein
- ~900–1100 mg sodium
Hearty
Americana-Style Burger Nutritional Breakdown: What Changes The Numbers
The classic build—beef patty, soft bun, a slice of cheese, and a few condiments—packs energy and solid protein. The calorie band shifts with patty size, fat% of the grind, bun weight, and add-ons. A modest single on a white bun lands near 399 calories with 27.5 grams of protein and about 622 milligrams of sodium based on standardized datasets. A quarter-pound cheeseburger moves closer to 536 calories, 29.9 grams of protein, and around 832 milligrams of sodium. Those figures come from lab-style composite entries that borrow directly from USDA files and restaurant surveys, so they’re handy when you don’t have a brand label handy.
Protein stays steady across styles because the patty drives it. Fat and sodium swing more with cheese slices, bacon, and sauces. If you want the same flavor with a lighter footprint, small levers help: leaner beef for the patty, a standard bun, and measured sauces. That set keeps appetite in check while preserving the burger feel.
| Build | Calories | Protein |
|---|---|---|
| Single Patty On Bun | 399 kcal | 27.5 g |
| 1/4 Lb Cheeseburger | 536 kcal | 29.9 g |
| Lean Patty Only (3 oz, 93%) | 155 kcal | 21.7 g |
Kitchen crews season patties differently, but the broad range above holds up. Salt blends and American cheese slices raise the sodium line fast, while lettuce, tomato, onion, and pickles barely move calories. A quick check of cheeseburger data shows the same pattern across entries: calorie jumps track with fat and bun size more than with produce toppings, which mostly add crunch and moisture.
Calorie Math: Patty Size, Grind, And Bun
Patty size is the biggest driver. A standard single keeps energy moderate; a quarter-pound rises sharply; doubles stack even faster. Grind matters too. An 80/20 patty tastes rich, yet a 90/10 or 93/7 patty trims fat and brings down total calories per bite. The bun can be a stealth factor when it’s oversized or sweetened. A classic white bun keeps carbs predictable and plays nice with ketchup and mustard.
Lean Swaps That Keep Flavor
Go with one slice of cheese or none, choose a 93% lean patty, and toast the bun for texture. Load up crunchy veg for bite. A smear of mustard adds pop with little calorie change. These tweaks preserve the diner profile while cutting excess.
What About Sodium?
Most sodium arrives from cheese, pickles, ketchup, and seasoned patties. If you track blood pressure, favor a light hand with salt and sauces. Targets for the broader food supply keep nudging down salt; review the FDA sodium targets to see the direction restaurants and brands are asked to follow.
Macronutrients: From Patty To Plate
A burger brings a compact mix of protein, fat, and carbs. The beef covers complete amino acids and rich B-vitamins like niacin and B12. The bun adds starch to fuel an afternoon or a workout. Cheese contributes calcium and more fat. That’s why a balanced plate with a pile of greens or a crisp slaw pairs so well with a warm sandwich.
Protein Range You Can Expect
Across common builds, expect about 27–30 grams of protein in a single sandwich. A lean patty still brings more than 20 grams before you add cheese. That density explains the steady fullness people report from a basic order.
Fat: Where The Flavor Lives
Fat carries beefy notes and keeps the patty juicy. A richer grind pushes calories up. If you prefer a lighter bite, swap to one lean patty and keep cheese to a single thin slice. You’ll still get sear, aroma, and that classic taste.
Americana Burger Nutrient Profile Variations By Build
Here’s a compact view of how small changes shift the plate. Values reflect standardized entries used by nutrition tools that aggregate surveys and lab data.
| Variation | Approx. Sodium | Notes |
|---|---|---|
| Plain Single On Bun | ~622 mg | Seasoned patty; basic condiments |
| Quarter-Pound With Cheese | ~832 mg | Cheese and larger bun raise the total |
| Lean Patty + Veg | ~400–500 mg | Season lightly; skip extra sauces |
Seasoning blends, cheese style, and bun size drive the swing. That’s useful when you need room for fries or a shake and still want the sandwich. Trim the sauces, pick a regular bun, and split sides, and the numbers settle fast.
Smart Ordering Tips For A Classic Diner Burger
When You Want A Lighter Plate
Pick one patty, lean grind, regular bun, and a mustard-first strategy. Ask for lettuce, tomato, and onion. Skip heavy sauces or ask for them on the side. Share fries or choose a side salad. You’ll still get the same hot-off-the-griddle vibe.
When You Need Extra Fuel
Stick with a quarter-pound patty and one cheese slice. Keep the bun standard. Add tomato and pickles for crunch. That mix gives extra calories and protein without going overboard on salt or sugar.
Batch Cooking At Home
Blend 90% lean beef with a pinch of salt and fresh pepper, form even patties, and pan-sear or grill. Rest the meat, toast buns, and stage condiments. Build to taste and track portions with a kitchen scale. Home control keeps the taste high and the numbers steady.
Method Notes, Sources, And Real-World Context
The figures used here come from composite entries built on large datasets and lab testing rather than one restaurant’s recipe. That approach helps when recipes shift or when you’re choosing between a diner plate and a backyard build. You can scan detailed entries for a plain hamburger and a quarter-pound cheeseburger on MyFoodData, which links back to USDA FoodData Central. Those references show 399 calories with 27.5 g protein and ~622 mg sodium for a medium patty on a bun, and 536 calories with ~29.9 g protein and ~832 mg sodium for a quarter-pound cheeseburger, respectively.
Public health groups continue to nudge sodium lower across the food supply. Targets are voluntary, yet they guide menu development and packaged sauces. If salt is a concern for you, track totals across the day and favor fresh toppings at lunch or dinner.
For a deeper dive into standardized listings, start with the hamburger entry and cross-check the quarter-pound cheese listing cited earlier. Both reference USDA methods and make label-style comparisons easier during meal planning.
Build Ideas That Fit Different Goals
Game Night Stack
Quarter-pound patty, one cheese slice, grilled onions, and mustard. Keep sauces modest. Share fries and sip water or unsweet tea. You’ll get staying power for a long evening.
Lunch Break Classic
Single patty, crisp lettuce and tomato, pickles, and ketchup. Keep portions steady and let the sear carry the flavor.
Lean And Loaded
93% lean patty, extra tomato and onion, dill pickles, and spicy mustard. Skip cheese, toast the bun, and finish with a light sauce swipe if desired. Clean flavor, straight numbers.