How many burgers should I have a week? A Guide to Balance

October 30, 2025 •

5 min read

According to a 2019 report published in The Lancet, limiting red meat, including beef burgers, to about one serving per week is recommended for optimal health and environmental benefits. Navigating the balance between a favorite indulgence and a healthy lifestyle can be challenging, but understanding the key factors helps answer the question, "How many burgers should I have a week?"

Quick Summary

Determining the ideal number of burgers to eat per week involves considering diet quality, activity levels, portion sizes, and preparation methods. Focusing on leaner meats, healthier toppings, and mindful portions allows burgers to fit into a balanced diet without compromising long-term health goals.

Key Points

Moderation is Key: For most people, having one or two burgers per week is fine, provided they are part of a balanced diet.
Choose Leaner Patties: Opt for 90/10 ground beef, turkey, or plant-based alternatives to reduce saturated fat and calorie content.
Control Your Portions: Aim for a cooked patty size of about 3–4 ounces, similar to the size of a deck of cards.
Load Up on Veggies: Enhance the nutritional value by adding plenty of fresh vegetables like lettuce, tomatoes, and avocado.
Choose Healthier Condiments: Swap sugary ketchup and high-fat mayonnaise for mustard, salsa, or yogurt-based sauces.
Grill Instead of Fry: Grilling allows excess fat to drip away, resulting in a healthier, lower-calorie burger compared to frying.
Be Mindful of Sides: Replace traditional fries and soda with a side salad, roasted sweet potato wedges, or fruit-infused water.

The question of how many burgers should I have a week? does not have a single, universal answer. The number depends on individual dietary habits, overall health, and how the burger is prepared. For many people, a single serving of red meat, such as a burger, one or two times per week can be part of a healthy diet, provided the rest of their food intake is balanced. However, excessive consumption, especially of fatty, processed, and high-sodium versions, can pose significant health risks. This guide explores how to enjoy burgers in a way that supports, rather than detracts from, your nutritional goals.

The Health Implications of Regular Burger Consumption

While delicious, burgers, particularly those from fast-food chains, are often high in saturated fat, sodium, and calories. Consuming these frequently can lead to several long-term health issues. Understanding the risks associated with high intake is the first step toward making informed choices about your diet.

Increased Risk of Cardiovascular Disease

High saturated fat content in fatty red meat can raise LDL (“bad”) cholesterol levels, contributing to plaque buildup in arteries. This increases the risk of heart disease and stroke. The high sodium levels found in many burgers and their condiments can also raise blood pressure, further straining the cardiovascular system.

Weight Gain and Obesity

Burgers are calorie-dense, and oversized portions at restaurants can easily lead to excess calorie intake. If consumed frequently, these extra calories can lead to weight gain and obesity, a major risk factor for conditions like type 2 diabetes and joint problems.

Impact on Gut and Digestive Health

Frequent red meat consumption has been linked to gut inflammation. Many burgers, especially fast-food options, are also low in fiber. This can negatively affect gut bacteria and increase the risk of digestive issues like constipation and diverticular disease.

Factors that Influence How Many Burgers You Can Have

Since there is no one-size-fits-all rule, a number of factors determine what a reasonable frequency is for you. Considering these will help you strike the right balance for your lifestyle.

Your overall diet: If your diet is rich in whole grains, fruits, vegetables, and lean proteins, a burger once a week will have a different impact than if your diet primarily consists of processed foods.
Type of patty: A homemade burger with a 90/10 lean-to-fat ground beef patty is far different from a fast-food burger with a fattier 80/20 mix. Plant-based patties made from beans or mushrooms offer even healthier alternatives, with more fiber and less saturated fat.
Toppings and condiments: High-calorie toppings like bacon and mayonnaise can significantly increase a burger's fat and calorie count. Loading up on fresh vegetables and opting for healthier condiments can turn a burger into a more nutritious meal.
Portion size: The size of the patty and bun plays a huge role. A small, three-ounce cooked patty is a standard serving, while many restaurant burgers are significantly larger, sometimes two or three times that size.
Cooking method: Grilling allows excess fat to drip away, making the burger leaner than frying it in oil. Cooking at high temperatures, however, can create carcinogens, so cooking safely is important.

Comparison of Burger Options


Feature	Homemade Lean Beef Burger	Fast-Food Burger	Homemade Plant-Based Burger
Meat/Patty	90/10 lean ground beef, turkey, or bison	Often fattier 80/20 beef mix, highly processed	Black bean, quinoa, mushroom, or lentil patty
Saturated Fat	Lower, since fat is allowed to drip off when grilled	Higher due to fatty meat and cooking methods	Very low, often containing healthy fats like avocado
Sodium	Controlled amount, seasonings added by you	Very high, especially with processed cheese and sauces	Controlled amount, depending on seasonings and sauces
Fiber	Can be increased by adding veggies to patty or toppings	Typically low, unless ordered with plenty of fresh produce	High, especially with beans, quinoa, or lentils
Toppings	Fresh vegetables, avocado, pickles, mustard	Processed cheese, bacon, mayonnaise, sugary sauces	Fresh salsa, avocado, lettuce, sprouts
Bun	100% whole-grain or lettuce wrap	Refined white flour bun	100% whole-grain or lettuce wrap

Making Burgers a Healthier Choice

Instead of completely cutting out burgers, a better approach is to focus on moderation and make healthier choices when you do have one. By controlling the ingredients and preparation, you can significantly improve the nutritional profile of your meal.

Choose a lean protein source. Opt for ground beef that is 90% lean or higher. Alternatively, try ground turkey, chicken, salmon, or a plant-based patty made from black beans, quinoa, or mushrooms.
Add vegetables to the patty. Mixing finely chopped mushrooms or onions into the ground meat can add moisture and nutrients while reducing the total meat content.
Upgrade the bun. Use a 100% whole-grain bun for added fiber or, for a lower-carb option, wrap your burger in sturdy lettuce leaves or use portobello mushroom caps instead.
Pile on the veggies. Load your burger with fresh produce like leafy greens, tomatoes, onions, pickles, and avocado to boost fiber, vitamins, and minerals.
Be mindful of condiments. Ketchup and mayonnaise can be high in sugar and fat. Opt for mustard, salsa, or a yogurt-based sauce instead.
Control portion size. A healthy cooked serving of meat is about three to four ounces. Use a kitchen scale or the size of a deck of cards as a visual guide.
Cook with healthier methods. Grill your burgers to let fat drip away, or pan-sear them with a minimal amount of healthy oil.
Pair with healthy sides. Skip the fries and soda. Enjoy your burger with a side salad, roasted vegetables, or sweet potato wedges for a more balanced meal.

Conclusion

Ultimately, there is no magic number for how many burgers should I have a week? that applies to everyone. The frequency depends on your individual diet, health goals, and how you prepare the burger. For most healthy adults, enjoying one or two homemade, mindfully prepared burgers per week can fit within a balanced and nutritious diet. The key is moderation, opting for leaner meats or plant-based alternatives, controlling portion sizes, and loading up on fresh, colorful vegetables. By focusing on these strategies, you can indulge in a classic comfort food without sacrificing your health.

Ready to improve your nutrition? Start with small, manageable changes today. https://www.nutrition.gov/topics/healthy-eating/eat-healthy-plate

Frequently Asked Questions

No, eating a burger every day is not recommended. The high levels of saturated fat, sodium, and calories in most burgers, especially fast-food varieties, can increase your risk of weight gain, heart disease, and high cholesterol over time.

A turkey burger can be healthier than a beef burger, especially if you choose a lean ground turkey patty. Lean turkey typically contains less saturated fat than fattier ground beef mixes. However, the nutritional profile also depends on the fat content of the turkey and how it's prepared.

Homemade burgers offer more control over ingredients, allowing you to use leaner meat, fresher vegetables, and less sodium. Fast-food burgers are often high in saturated fat, sodium, and processed ingredients, making them less nutritious.

To reduce calories, use a leaner protein (e.g., 90/10 beef or chicken), choose a smaller patty size, opt for a whole-grain bun or lettuce wrap, and pile on fresh vegetables instead of cheese and high-fat condiments like mayonnaise.

Many plant-based burgers, especially those made from whole ingredients like black beans, quinoa, and mushrooms, offer more fiber and less saturated fat than a traditional beef burger. It's important to check the nutritional label, as some heavily processed meat alternatives can still be high in sodium and additives.

Yes, grilling is generally healthier than frying. Grilling allows excess fat to drip away from the meat as it cooks, which reduces the overall fat and calorie content of the final burger.

A standard, healthy serving size for a cooked meat patty is about three to four ounces. You can use a visual aid like the size of a deck of playing cards to estimate your portion.