How many calories are in a burger without the bun?

November 7, 2025 •

2 min read

A standard hamburger bun can add approximately 120 to 150 calories to your meal. This means that knowing how many calories are in a burger without the bun can give you far greater control over your caloric intake and dietary choices.

Quick Summary

The calorie count of a burger without the bun depends primarily on the patty's type and size, plus any added toppings like cheese or bacon. The cooking method, whether grilled or fried, also plays a role in the total calorie count. For example, a 4-ounce 80/20 beef patty contains roughly 280-300 calories.

Key Points

Patty Type Matters: The type of meat and its fat content are the largest determinants of a bunless burger's calorie count.
Buns Add Calories: Skipping the bun removes approximately 120-150 calories and a significant number of carbohydrates.
Toppings Can Trick You: High-fat toppings like cheese, bacon, and mayonnaise can quickly add hundreds of extra calories.
Choose Leaner Options: Opting for a 90/10 beef patty or ground turkey can lower the calorie count compared to fattier beef.
Grilling is Healthier: Grilling your burger is a lower-calorie cooking method compared to frying in oil or butter.
Healthy Alternatives Exist: Options like lettuce wraps, portobello mushroom caps, or a burger salad offer tasty, low-carb alternatives to the traditional bun.

Breaking Down the Bunless Burger's Calories

The total calorie count for a burger without the bun isn't fixed; it's the sum of its components, primarily the meat, its fat content, and chosen toppings. Removing the bun cuts significant carbs and calories, making it ideal for low-carb or keto diets.

The Patty: The Biggest Calorie Factor

The type and size of the patty are the main calorie drivers. {Link: CILEX Law School https://www.cilexlawschool.ac.uk/fulldisplay/yyTGej/5S9105/How%20Many%20Calories%20In%20A%20Burger.pdf} for details on patty calorie ranges based on meat type and fat content.

The Calorie Impact of Your Toppings

{Link: CILEX Law School https://www.cilexlawschool.ac.uk/fulldisplay/yyTGej/5S9105/How%20Many%20Calories%20In%20A%20Burger.pdf} for details on calorie ranges for popular burger toppings like cheese, bacon, and mayonnaise.

How Cooking Method Affects Calories

Grilling is generally lower in calories than frying, as fat can drip away. Frying adds fat and calories from oil or butter.

Comparative Calorie Table: Bunless Burger Breakdown

Here's how choices impact a 4-ounce bunless patty's calories:


Item	80/20 Lean Beef Patty	90/10 Lean Beef Patty	Turkey Patty (Grilled)	Plant-Based Patty
Calories (Patty Only)	280-300	200-220	150-200	100-250
Add 1 Slice Cheddar	393-413	313-333	263-313	213-363
Add 2 Slices Bacon	360-380	280-300	230-280	180-330
Add 1 Tbsp Mayonnaise	370-390	290-310	240-290	190-340

Making a Healthier Bunless Burger

Choose Leaner Meat: Opt for turkey, chicken, or 90/10 ground beef.
Load Up on Veggies: Add lettuce, tomato, onions, and pickles for minimal calories and added nutrients.
Use Lettuce Wraps: Large lettuce leaves save over 100 calories compared to a bun.
Manage Condiments: Use mustard or small amounts of low-sugar ketchup instead of high-calorie options like mayo or thick sauces. Consider a Greek yogurt-based sauce.
Control Portions: Stick to a single 4-ounce patty.

Alternative Bunless Ideas

Creative bunless options include:

Burger Bowl: Serve the patty over a salad base with a light vinaigrette.
Mushroom Bun: Use a large portobello mushroom cap as a bun substitute.
Stuffed Patty: Incorporate cheese or flavorings inside the patty.

Conclusion

Skipping the bun on a burger can save over 100 calories. The final calorie count depends on the type of meat, its fat content, toppings, and cooking method. Choosing leaner meats, managing high-calorie toppings, and using alternatives like lettuce wraps or a salad base can help create a healthier bunless burger. For further nutrition details, resources like Eat This Much are available.

Frequently Asked Questions

A bunless cheeseburger with a 4-ounce 80/20 beef patty and one slice of cheddar cheese contains approximately 350-420 calories, depending on the cheese type and thickness.

Yes, the fat content significantly affects the calories. For example, a 4-ounce 80/20 beef patty has more calories (around 280-300) than a 90/10 patty of the same size (approximately 200-220).

A healthy approach involves choosing a lean patty (like turkey or 90/10 beef), loading up on fresh vegetables, and using low-calorie condiments like mustard. Consider serving it in a lettuce wrap or on top of a salad.

While skipping the bun at a fast food restaurant reduces carbs and calories, the overall healthiness depends on the patty and toppings. Fast food patties are often fattier and cooked in oil, and sauces can be high in calories. Always check the restaurant's nutrition information if available.

A bunless turkey burger, particularly a grilled 4-ounce patty, is a leaner option typically containing around 150-200 calories before any toppings.

No, vegetables like lettuce, tomato, and onion add very few calories to a bunless burger. They are an excellent way to add flavor, fiber, and nutrients without increasing the calorie count significantly.

Excellent low-carb alternatives to a traditional bun include wrapping the burger in large lettuce leaves, using portobello mushroom caps, or serving the burger in a bowl with a salad base.