Are Hamburgers Considered Fatty Foods? A Deep Dive

November 23, 2025 •

4 min read

According to a study published by the National Institutes of Health, while fast food burgers are often high in saturated fat, consumers are increasingly demanding healthier options with reduced saturated fatty acids. So, are hamburgers considered fatty foods? The simple answer is that it's complicated, as the fat content can vary dramatically depending on how and where the burger is made.

Quick Summary

This article explores whether hamburgers are high in fat, examining how ingredients, preparation methods, and customization can significantly alter their nutritional profile. It details the fat content of various burgers, from fast food to homemade, and offers strategies for reducing fat intake.

Key Points

Fat Content Varies: Whether hamburgers are considered fatty depends on ingredients like ground beef ratio, toppings, and cooking methods, not the item itself.
Lean-to-Fat Ratio is Key: The lean-to-fat ratio of the ground beef is the most important factor affecting the burger's fat content; options range from lean (97/3) to high-fat (80/20).
Fast Food is Higher in Fat: Commercial and fast-food burgers are typically much higher in fat due to ingredients and preparation, with some containing over 90g of fat.
Healthier Homemade Options: Making burgers at home allows for control over fat content by choosing leaner meat, draining grease, and selecting healthier toppings.
High-Fat Risks: Consuming too many high-fat burgers, especially those with saturated and trans fats, can increase risks for obesity, heart disease, and digestive issues.
Strategic Toppings: Healthy additions like avocado and fresh vegetables can replace high-fat toppings such as cheese and mayonnaise, improving the overall nutritional profile.
Portion Control is Important: Even with leaner options, practicing portion control is important for managing overall calorie and fat intake.

Understanding the Truth About Fat in Hamburgers

When we think of fast food, burgers are one of the first items that come to mind, and with that, the perception of them being universally fatty foods. While many commercially prepared hamburgers are indeed high in fat, the term 'hamburger' itself refers to a food item with a wide range of preparation possibilities. A basic hamburger contains ground beef, a bun, and optional toppings, each of which contributes to the overall nutritional content. The primary source of fat comes from the beef patty, but the fat-to-lean ratio, cooking method, and added toppings all play significant roles in the final product's health profile.

The Impact of Ground Beef Ratio

The most crucial factor determining a burger's fat content is the lean-to-fat ratio of the ground beef. Ground beef is typically sold with different percentages, such as 80/20, 90/10, or even 97/3.

80/20 Blend: This means 80% lean meat and 20% fat. This ratio is often favored for its rich flavor and juicy texture, but it also has a high fat and saturated fat content.
90/10 Blend: With 90% lean meat and 10% fat, this option is significantly leaner. The trade-off is a slightly less juicy and flavorful patty, but it's a much healthier choice.
97/3 Blend: This is a very lean option, containing only 3% fat. Burgers from this blend will have the lowest fat and calorie count, but may lack the desired juiciness.

The Fast Food Factor

Fast food hamburgers are often high in fat and calories due to several factors. They typically use beef with higher fat percentages, and the cooking methods (frying) and toppings contribute additional fat. For example, a McDonald's hamburger has 8 grams of fat, while a TGIFridays All-American Stacked Burger can contain 93 grams of fat, showcasing the massive range in fat content. The added condiments like mayonnaise, bacon, and cheese can further increase the total fat, saturated fat, and calorie counts.

Making Healthier Burger Choices at Home

For those who want to enjoy a burger without the high-fat content, making them at home is the best option. This allows for complete control over ingredients and preparation.

Tips for a Less Fatty Burger:

Choose Leaner Meat: Opt for ground beef with a higher lean-to-fat ratio (e.g., 90/10). Alternatively, use ground turkey, chicken, or bison as lower-fat substitutes.
Drain the Grease: After cooking the patty, use a paper towel or a strainer to drain excess fat.
Consider a Plant-Based Patty: Many plant-based burger options are now available, offering a meatless, often lower-fat alternative.
Swap Your Bun: Replace the traditional white bun with a whole-grain bun, a low-carb wrap, or even large lettuce leaves.
Go Easy on Toppings: Skip the high-fat additions like bacon and cheese. Instead, pile on fresh veggies like tomatoes, onions, lettuce, and pickles. Use healthier condiments like mustard instead of mayonnaise.
Use Healthier Cooking Methods: Grilling, broiling, or baking are all healthier alternatives to pan-frying, as they require less added oil.

How Different Burger Components Affect Fat Content


Component	Impact on Fat Content	Notes
Ground Beef	High	The specific lean-to-fat ratio determines the bulk of the fat. Higher fat percentages (e.g., 80/20) increase fat and juiciness.
Bun	Low (typically)	The bun contributes carbohydrates and sometimes added sugars, but typically not a significant amount of fat.
Cheese	High	Adding cheese, especially multiple slices, significantly increases the fat and saturated fat content.
Bacon	Very High	Bacon is high in fat and sodium, adding a substantial amount of unhealthy fat to the burger.
Mayonnaise	High	A tablespoon of mayonnaise can add a significant amount of fat. Consider a low-fat or Greek yogurt alternative.
Ketchup	Low	While low in fat, many ketchup varieties contain high-fructose corn syrup, so moderation is key.
Avocado	Low (Healthy Fat)	Provides beneficial monounsaturated fats and healthy calories, and can be a creamy replacement for mayo.
Vegetables	Negligible	Toppings like lettuce, onion, and tomato add flavor, fiber, and nutrients with minimal fat.

Potential Health Risks of High-Fat Foods

High-fat foods, particularly those high in saturated and trans fats, can pose significant health risks if consumed excessively. Regular consumption can lead to weight gain, obesity, and an increased risk of heart disease, stroke, and type 2 diabetes. Saturated fats can raise LDL ('bad') cholesterol levels, which can contribute to plaque formation in the arteries. Trans fats, which are banned in the U.S., are also linked to inflammation and insulin resistance. Excessive consumption of greasy foods can also disrupt the gut microbiome and cause digestive issues like bloating and diarrhea.

Conclusion

So, are hamburgers considered fatty foods? The answer is nuanced. While commercially-prepared and fast-food burgers can certainly be fatty, the potential for a high-fat meal is not inherent to the hamburger itself. By being mindful of the lean-to-fat ratio of the meat, choosing healthier cooking methods, and opting for nutritious toppings, a hamburger can be a part of a balanced diet. The key lies in understanding the ingredients and making intentional, informed choices, rather than demonizing the food altogether. For the best health outcomes, it is recommended to prioritize homemade versions with lean meat and a heavy emphasis on fresh vegetables, treating high-fat fast-food options as an occasional indulgence. A delicious and satisfying burger does not have to be an unhealthy one.

Learn more about healthier food options and dietary recommendations by visiting the official website for the American Heart Association.

Frequently Asked Questions

The primary source of fat in a hamburger is the ground beef patty. The fat content is determined by the lean-to-fat ratio, with common blends like 80/20 having significantly more fat than leaner options like 90/10.

Yes, typically fast food hamburgers contain more fat. This is due to using fattier beef blends, deep-frying, and adding high-fat condiments and toppings like cheese and bacon.

Healthier alternatives include ground turkey, chicken, or bison. These options have a lower fat content and can significantly reduce the overall fat and calorie count of your burger.

Yes, you can easily reduce excess fat. After cooking, you can drain the grease by using a strainer or blotting the patty with a paper towel.

Many common toppings and condiments, such as cheese, bacon, and mayonnaise, can dramatically increase the fat content. Healthier choices like lettuce, tomatoes, and avocado can improve the nutritional profile.

Regularly consuming high-fat, commercially-made hamburgers can increase the risk of obesity, heart disease, stroke, and type 2 diabetes. High saturated fat can also raise harmful LDL cholesterol.

Yes, it is possible for a hamburger to be part of a healthy meal, especially when prepared at home. Choosing lean meat, using healthy cooking methods, adding plenty of vegetables, and avoiding high-fat toppings are key strategies.