FoodScore
0/ 100
Goodfruit· 100 g

Burger Fast Food

With a FoodScore of 64/100, this fast-food burger is rated as Good. Its moderate calorie and fat content, combined with a notable vitamin B12 contribution, positions it as a reasonable option within its category.

  • This fast-food burger earns a FoodScore of 64/100, placing it in the Good category.
  • It provides 18% of the Daily Value for Vitamin B12 per 100g serving.
  • The burger is minimally processed (NOVA class 1), indicating a whole food basis.
  • Each 100g serving contains 175 calories and 5.13g of total fat.
  • It contains 0g of added sugar and 0g of trans fat.
  • Scores +2 points above the fruit category average (62/100 across 69 foods).
Fiber
0g
0% of Daily Value
Protein
4.09g
8% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
60mg
3% of Daily Value
+
What it brings to the table
Micronutrients (Vitamin B12, Riboflavin)+4
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 64

The fast-food burger achieves a FoodScore of 64/100, largely due to its classification as a minimally processed whole food and its micronutrient profile. It receives a significant bonus of +10 points for being a NOVA class 1 food, meaning it is unprocessed or minimally processed, aligning with dietary guidelines that prioritize whole foods. Additionally, it earns +4 points for its micronutrient density, particularly its contribution of Vitamin B12 and Riboflavin. Per 100g, it supplies 18% of the Daily Value for Vitamin B12, which is a notable amount. The food's macronutrient profile also contributes to its score; with 0g of added sugar, 0g of trans fat, and a moderate 2.44g of saturated fat per 100g, it avoids common penalties associated with less healthy options. While it contains 175 calories per 100g, this is balanced by its protein content of 4.09g. To achieve a higher score, the burger would need to offer a more substantial amount of beneficial micronutrients beyond B12 and Riboflavin, or a higher fiber content, which is currently 0g.

Health benefits

What the nutrients in burger fast food actually do for you, grounded in established dietary science.

Supports Muscle Health and Energy

This fast-food burger contributes to muscle health and energy production primarily through its protein and vitamin B12 content. Protein is essential for the repair and growth of muscle tissues, and the burger provides 4.09g of protein per 100g. Vitamin B12 plays a crucial role in energy metabolism and the formation of red blood cells, which transport oxygen to muscles. A 100g serving delivers 18% of the Daily Value for Vitamin B12, making it a good source for this essential nutrient. Including protein-rich foods like this can help meet daily protein needs, especially important for active individuals, though a single serving may not cover a large portion of daily requirements.

Contributes to Red Blood Cell Formation

The burger's notable Vitamin B12 content is beneficial for the formation of red blood cells. Vitamin B12 is a key nutrient involved in DNA synthesis and the production of healthy red blood cells, which are vital for oxygen transport throughout the body. A 100g serving provides 18% of the Daily Value for Vitamin B12. Adequate intake of B12 helps prevent certain types of anemia and supports overall circulatory health. While this burger offers a good amount, it's important to consume a variety of B12-rich foods to meet daily needs consistently.

Provides Essential Minerals

This fast-food burger offers several essential minerals that support various bodily functions. It contains 105mg of calcium (8% DV), 177mg of potassium (4% DV), and 16mg of magnesium (4% DV) per 100g. Calcium is crucial for bone health, while potassium is important for maintaining fluid balance and blood pressure. Magnesium plays a role in over 300 enzymatic reactions, including muscle and nerve function. While these amounts are not exceptionally high, they contribute to the daily intake of these vital nutrients. A balanced diet with diverse food sources is necessary to fully meet mineral requirements.

Minimally Processed Food Choice

As a NOVA class 1 food, this fast-food burger is considered minimally processed. This classification indicates that the food has undergone little to no processing, retaining most of its natural nutritional integrity. Dietary guidelines emphasize the consumption of whole and minimally processed foods over ultra-processed options, which are often high in added sugars, unhealthy fats, and sodium. Choosing minimally processed foods can contribute to a healthier overall diet by providing nutrients in a more natural form. However, even minimally processed foods should be consumed in moderation as part of a balanced eating pattern.

How to eat it

Fast-food burgers are a common convenience food in the American diet, often consumed as a quick meal. They typically consist of a ground meat patty, a bun, and various toppings. While they can be part of a balanced diet, portion control and mindful topping choices are key. A typical serving size is often larger than 100g, so nutritional values should be adjusted accordingly. They are usually eaten as a standalone meal, sometimes paired with sides like fries.

To reduce calorie and fat intake, consider ordering your burger without cheese or high-calorie sauces.
Pair your burger with a side salad instead of fries to increase vegetable intake and fiber.
Opt for a single patty burger to manage portion size and reduce overall calories and saturated fat.
Look for options with whole wheat buns or additional vegetable toppings to boost fiber and micronutrients.
If possible, remove the top bun to further reduce carbohydrate and calorie content.
Things to keep in mind

For most healthy adults, consuming this fast-food burger in moderation does not pose significant health risks. However, individuals with sodium-sensitive hypertension should be mindful of the overall sodium content, especially when considering larger serving sizes or additional salty toppings. While the 100g serving has 60mg of sodium, a full-sized burger can contain significantly more. Those with beef allergies should, of course, avoid this food. There are no widely documented specific drug interactions or unique concerns for pregnant individuals or those with kidney disease directly related to the inherent nutritional profile of this minimally processed burger at normal serving sizes.

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Reader questions
Is this fast-food burger healthy?
With a FoodScore of 64/100, this fast-food burger is rated as Good. It is considered minimally processed (NOVA 1) and provides a notable amount of Vitamin B12. While it contains moderate calories and fat, it lacks fiber and is not a significant source of many other micronutrients. Its healthfulness depends on portion size and overall dietary context.
Is this fast-food burger good for weight loss?
This fast-food burger contains 175 calories per 100g, which is a moderate amount. For weight loss, it's crucial to manage total calorie intake. While it provides protein for satiety, its lack of fiber means it may not be as filling as other options. Choosing smaller portions and avoiding high-calorie additions like cheese and sauces can help align it with weight loss goals.
Is this fast-food burger ultra-processed?
No, this fast-food burger is classified as NOVA class 1, meaning it is unprocessed or minimally processed. This classification indicates that it retains most of its natural nutritional integrity, differentiating it from ultra-processed foods that typically contain many additives and highly refined ingredients.
What are some healthier alternatives to a fast-food burger?
For a healthier alternative, consider a grilled chicken sandwich (without fried chicken), a salad with lean protein, or a veggie burger made with whole ingredients. These options often provide more fiber, fewer calories, and less saturated fat. You could also opt for a smaller burger portion or remove the bun to reduce calorie intake.
How can I make a fast-food burger healthier at home?
To make a healthier burger at home, use lean ground beef or turkey, a whole wheat bun, and load it with fresh vegetables like lettuce, tomato, and onion. You can also make your own sauces to control sodium and added sugar. Grilling or baking the patty instead of frying can further reduce fat content.
Does this fast-food burger provide much protein?
This fast-food burger provides 4.09g of protein per 100g serving. While protein is essential for muscle repair and satiety, this amount is moderate and would contribute to, but not fully meet, a significant portion of daily protein needs. A full-sized burger, which is typically larger than 100g, would offer more protein.
Is this fast-food burger high in sodium?
A 100g serving of this fast-food burger contains 60mg of sodium. This is a relatively low amount for a single serving. However, the sodium content can increase significantly with larger portion sizes, added cheese, bacon, or salty condiments. Always check the full nutritional information for the specific burger you are consuming if sodium intake is a concern.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 172036)Updated 2026-04-20