What's Healthier, Smashburger or Chicken Burger? A Nutritional Breakdown

November 6, 2025 •

5 min read

While chicken is generally considered a leaner protein source than beef, a fried chicken burger can often contain more calories and fat than a classic Smashburger. So, what's healthier, Smashburger or chicken burger? The final verdict depends on a complex interplay of cooking methods, ingredients, and portion sizes.

Quick Summary

A detailed analysis of the nutritional differences between Smashburgers and various chicken burgers, highlighting how preparation and toppings are the most significant factors in determining the healthier option. Explores the impact of smashing, grilling, and frying on the final nutritional profile.

Key Points

Grilled chicken is healthiest: A grilled chicken burger generally has the fewest calories, fat, and sodium compared to both Smashburgers and fried chicken burgers.
Frying adds significant fat: A deep-fried chicken burger can be comparable in calories and fat to a Smashburger, and sometimes even more unhealthy, depending on the preparation.
Preparation method matters most: The key determinant of a burger's healthiness is not the type of meat but how it's cooked (smashed, grilled, or fried) and what's added.
Toppings can tip the scales: High-fat toppings like bacon, cheese, and creamy sauces dramatically increase a burger's calorie and fat count, regardless of the base patty.
Portion control is key: For both Smashburgers and chicken burgers, choosing a single patty and a healthy side is essential for keeping nutritional intake in check.
Sodium is a common issue: Be aware that many fast-food burgers, including both Smashburgers and fried chicken burgers, contain a high amount of sodium.

Understanding the Contenders: Smashburger vs. Chicken Burger

To determine the healthier option, it's crucial to understand what distinguishes a Smashburger from a chicken burger. The preparation methods are fundamentally different and have a major impact on the nutritional outcome.

What Makes a Smashburger?

A Smashburger is defined by its cooking technique, not necessarily its ingredients. It starts with a loosely packed ball of 100% Angus beef which is then smashed onto a hot, seasoned griddle for the first few seconds of cooking. This process achieves two key things: it creates a wide, thin patty with maximum surface area for a crispy, caramelized crust, and it locks in the beef's natural juices. The characteristic flavor comes from the Maillard reaction, a chemical process that browns the meat and adds a rich, savory taste. While a Smashburger patty is inherently cooked with beef, the fat content of the grind can vary, with 80/20 blends being common for maximum flavor. The final health profile is heavily influenced by the number of patties, cheese, and fatty sauces used.

The Many Forms of a Chicken Burger

The term 'chicken burger' is much broader and encompasses a variety of preparations, each with a different nutritional outcome. In the United States, a chicken burger typically refers to a ground chicken patty, while a chicken sandwich is made with a fillet. For the purpose of this comparison, we will consider both common forms. A ground chicken patty is often held together with binders like eggs and breadcrumbs and is pan-fried or baked. A fillet can be either breaded and deep-fried or simply grilled. While chicken is generally a leaner protein than beef, a deep-fried chicken burger can quickly become less healthy due to the added fat from frying.

The Nutritional Showdown: A Comparative Analysis

To get a clear picture of which option is healthier, let's compare some common examples. The data below is based on standard menu items or common home-cooked preparations. Remember that exact figures will vary based on recipe, portion size, and specific toppings.


Feature	Classic Smashburger (Single)	Generic Fried Chicken Burger	Generic Grilled Chicken Burger
Calories	560 kcal	420 kcal	290 kcal*
Total Fat	37g	21g	10g
Saturated Fat	15g	3.7g	2g
Sodium	1,430mg	938mg	320mg
Protein	28g	17g	12g

*Note: The nutritional information for the grilled chicken burger is based on a homemade recipe from MyNetDiary and reflects a significantly lower calorie count than many fast-food versions.

Key Takeaways from the Comparison

Fried vs. Smash: A deep-fried chicken burger, while having less saturated fat than a single Smashburger, still carries significant calories and fat from the breading and oil. However, a double Smashburger can easily exceed the calorie and fat content of a fried chicken option.
Grilled is the Clear Winner: A grilled chicken burger is almost always the healthiest option, with significantly lower calories, total fat, and sodium compared to both the Smashburger and its fried chicken counterpart. This is due to the lack of added fat from frying and the leaner nature of the protein.
Sodium is a Concern for Both: Fast-food items, regardless of the protein, are often very high in sodium. The single Smashburger, for example, contains a staggering 1,430mg of sodium, well over half the recommended daily limit for many adults.

Factors Influencing Healthiness

Beyond the base patty, several other components dramatically affect a burger's health score.

Toppings

The choice of toppings can single-handedly sway the nutritional balance. Fresh vegetables like lettuce, tomato, and onion add minimal calories while providing fiber and micronutrients. Conversely, heavy sauces, extra cheese, and bacon can add hundreds of calories and grams of fat. A single Smashburger with added bacon, for instance, has significantly more calories than the classic version. For healthier choices, opt for mustard over mayo and load up on fresh veggies.

Buns

The bun is another often-overlooked factor. Refined white flour buns offer little nutritional value. Switching to a whole-grain bun can increase fiber intake, which promotes satiety and aids digestion. Some diners even forgo the bun entirely or use a lettuce wrap to cut carbohydrates and calories.

Portion Size

While the thinness of a Smashburger patty might make it seem lighter, many people double or triple up, negating any potential health benefits. A double Smashburger contains far more calories and fat than a single patty. Portion control is equally important for chicken burgers, especially if they are large or heavily breaded.

How to Make a Healthier Choice

Making an informed decision means being mindful of these variables. Here are some actionable tips:

Always Choose Grilled Over Fried: This is the most important rule. A grilled chicken fillet is almost always the best option for a lower-fat, lower-calorie meal.
Opt for a Single Patty: If you're craving a Smashburger, stick to a single patty. This keeps the portion size and indulgence in check.
Customize Your Toppings: Ask for your burger with extra lettuce, tomato, and onion. Skip the cheese and bacon, or use a smaller amount. For sauces, choose mustard or a light dressing over mayonnaise or aioli.
Choose a Smart Side: Instead of fries, pair your burger with a side salad or steamed vegetables. If you must have fries, Smashburger's Smashfries are seasoned with rosemary and garlic and contain less sodium than their regular fries.
Consider Cooking at Home: Preparing your own burgers with lean ground chicken breast or 90/10 lean ground beef gives you complete control over ingredients, portion sizes, and cooking methods.

Conclusion: The Verdict

There is no one-size-fits-all answer to whether a Smashburger or chicken burger is healthier. The primary differentiator lies not in the type of meat, but in the preparation and added ingredients. While a single, plain Smashburger can be a reasonable indulgence, a grilled chicken burger is consistently the healthier choice due to its lower calorie, fat, and sodium content. A deep-fried chicken burger, however, can easily be the least healthy option. The best approach for a healthy diet is to practice moderation, prioritize grilling, and customize your burger with fresh vegetables and lighter sauces. For more information on making balanced choices, you can explore resources like the nutrition information available on the website for Muscle and Fitness.

Frequently Asked Questions

No, a chicken burger is not always healthier. While chicken is a leaner protein, a deep-fried chicken burger with heavy sauces can be significantly less healthy than a single, standard beef burger due to the high fat content from the breading and oil.

A Smashburger patty is thinner and cooked on a hot griddle to create a crispy crust. It can be leaner than a thick regular burger patty, but the overall nutritional value depends heavily on the fat content of the beef and the number of patties stacked.

To make a fast-food burger healthier, opt for grilled chicken over fried, choose a single patty, load up on fresh vegetables as toppings, and swap fries for a salad or vegetable side. You can also ask for sauces to be served on the side.

No, smashing the patty early in the cooking process does not remove a significant amount of fat. The main purpose is to increase surface area for a flavorful crust through the Maillard reaction. Pressing later, however, would squeeze out juices, resulting in a drier burger.

The healthiest choice would be a grilled chicken burger made with a skinless fillet or a lean ground chicken patty. This preparation method avoids the high calories and fat associated with deep-frying.

Yes, buns and toppings play a very significant role. A standard white bun and toppings like cheese, bacon, and mayo can add a large number of calories, fat, and sodium. Opting for a whole-grain bun or lettuce wrap and fresh vegetables is a healthier choice.

It is better to eat a single Smashburger if you are looking for a healthier option. A double patty significantly increases the calorie, saturated fat, and sodium content, making it a much more calorie-dense meal.