Wednesday, August 28, 2013

the ultimate burger topping selector

if there's one food that i simply cannot resist, it's a good burger.  whether it's topped with cheese, a fried egg, pork belly, or the plain and simple ketchup/mustard/lettuce/tomato/onion/pickle combo, i'm always a happy camper.  with labor day creeping up on us and summertime grilling ooching out of the near future, the folks at eat this, not that have shared some tips on how to create a fabulously healthy burger:

whether you’re grabbing a burger at the local diner or crafting your own masterpiece at home, it’s always a good idea to know what type of caloric investment you’re really making. learn to approximate the calorie, fat, and sodium counts for any burger that crosses your path with this comprehensive list of burger components.


Meat

Ground Turkey (4 oz)


193 calories
11 g fat (3 g saturated fat)
88 mg sodium
22 g protein
More options:

Ground Chuck, 80% lean (4 oz)
278 calories
18 g fat (7 g saturated fat)
94 mg sodium
27 g protein 

Ground Sirloin, 90% lean (4 oz)
231 calories
12 g fat (5 g saturated fat)
85 mg sodium
29 g protein

Ground Bison (4 oz)
202 calories
10 g fat (4 g saturated fat)
86 mg sodium
28 g protein

Bacon (2 slices)
84 calories
6 g fat (2 g saturated fat)
384 mg sodium
6 g protein
Buns

Whole Wheat Bun

113 calories
3 g fat (0.5 g saturated fat)
197 mg sodium
19 g carbohydrates
2 g fiber
More options:

Ciabatta Roll
230 calories
3 g fat (2 g saturated fat)
620 mg sodium
43 g carbohydrates
2 g fiber 

Kaiser Roll
167 calories
2.5 g fat (0.5 g saturated fat)
310 mg sodium
30 g carbohydrates
1.5 g fiber 

Plain White Bun
120 calories
2 g fat (0 saturated fat)
206 mg sodium
21 g carbohydrates
1 g fiber
Produce

Sauteed Mushrooms (25 g, about ¼ cup)

6 calories
0 g fat
100 mg sodium
1 g carbohyrate
1 g fiber
More options:

Onions (1 thick slice)
15 calories
0 g fat
1 mg sodium
4 g carbohydrates
1 g fiber

Tomatoes (2 thick slices)
10 calories
0 g fat
3 mg sodium
2 g carbohydrates

Iceberg lettuce (1/2 cup shredded)
5 calories
0 g fat
4 mg sodium
1 g carbohydrate
0.5 g fiber

Dill Pickles (4 slices)
3 calories
0 g fat
245 mg sodium
0.5 g carbohydrate
0 g fiber
Sauces

Yellow Mustard

10 calories
0 g fat
179 mg sodium
0 g sugars
More options:

Mayonnaise (1 tbsp)
103 calories
12 g fat (2 g saturated fat)
73 mg sodium
0 g sugars 

Pesto (1 tbsp)
63 calories
6 g fat (1 g saturated fat)
110 mg sodium
1 g sugars 

Special Sauce (thousand island, 1 tbsp)
59 calories
6 g fat (1 g saturated fat)
138 mg sodium
2 g sugars 

Guacamole (1 oz)
37 calories
3 g fat (0.5 g saturated fat)
48 mg sodium
0.5 g sugars
1.5 g fiber 

Barbecue Sauce (1 tbsp)
26 calories
0 g fat
196 mg sodium
4 g sugars

Ketchup (1 tbsp)
15 calories
0 g fat
167 mg sodium
3 g sugars
Cheese

American

58 calories
4.5 g fat (3 g saturated fat)
325 mg sodium
3.5 g protein
More options:

Blue Cheese
85 calories
7 g fat (4.5 g saturated fat)
335 mg sodium
5 g protein

Cheddar
70 calories
6 g fat (4 g saturated fat)
108 mg sodim
4.5 g protein

Pepper Jack
69 calories
6 g fat (4 g saturated fat)
106 mg sodium
4 g protein

Swiss
66 calories
5 g fat (3 g saturated fat)
47 mg sodium
5 g protein

Mozzarella
61 calories
4 g fat (2.5 g saturated fat)
149 mg sodium
6 g protein
now, you are fully prepared for a grillin' weekend full of healthy burger options.  be safe and smart!
eat clean.  live lean.  live better.  live longer.

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