Why Are Smash Burgers Unhealthy? The Hidden Nutritional Traps

December 2, 2025 •

3 min read

Many restaurant smash burgers use ground beef with a high fat content, often ranging from 20-30%, which provides their signature juicy flavor. This high fat content is a primary reason why are smash burgers unhealthy, significantly increasing their overall calories and saturated fat.

Quick Summary

Smash burgers are often unhealthy due to high-fat beef, excessive sodium, calorie-dense toppings, and the multiplier effect of multiple patties. It is a myth that smashing the patty removes fat.

Key Points

High Fat Content: Restaurant smash burgers typically use ground beef with 20-30% fat, significantly increasing calorie and saturated fat intake.
Sodium Overload: Commercial versions often contain excessive sodium from the heavily salted meat, cheese, and condiments.
Calorie-Dense Toppings: Ingredients like processed cheese, mayo-based sauces, and refined buns add significant calories and unhealthy fats.
Portion Size Multiplier: Ordering a double or triple patty dramatically increases the fat, calorie, and sodium counts in a single meal.
The 'Squeezed Fat' Myth: The smashing process is for creating a crust, not for draining fat, so the patty retains most of its original fat content.
Accompaniments Add Up: The full meal, including fries and sodas, drastically compounds the unhealthiness of the burger alone.

The Core Components: A Closer Look at the Burger Itself

At its heart, a smash burger begins with a simple ball of ground beef, but the type of beef used is critical. Unlike leaner home-cooked versions, most commercial smash burgers rely on fattier cuts, with some restaurants pushing the fat content to 25% or even 30%. While this delivers that undeniably rich flavor and crispy, caramelized crust, it comes at a significant nutritional cost. That high percentage of fat means a much higher calorie count and a large dose of saturated fat, which can negatively impact heart health when consumed regularly. A single, double-patty smash burger from a chain can deliver close to 900 calories and an entire day's worth of saturated fat.

The Sodium and Calorie Bomb

Beyond the beef, the other elements contribute to the unhealthy profile. The process often involves heavy salting to enhance flavor, adding significant sodium to the meal. This is exacerbated by other ingredients. Processed American cheese, a popular choice, is loaded with sodium and saturated fat. Special sauces, often mayo-based with added sugars, add unnecessary calories and sugar.

High Saturated Fat: The fat-heavy ground beef and processed cheese contribute to high levels of saturated fat, well beyond daily recommendations.
Excessive Sodium: The combination of salted patties, cheese, and condiments often leads to sodium intake that far exceeds the daily allowance in a single meal.
Refined Carbohydrates: The standard fluffy white potato or brioche bun is made from refined flour, which lacks the fiber and nutrients of whole-grain alternatives.
Added Sugars: Many special sauces and ketchup brands contain high-fructose corn syrup and other added sugars that increase the overall calorie load.
Compounded Effects: When you opt for a popular double or triple patty, the fat, calorie, and sodium counts are dramatically multiplied, making it an extremely calorie-dense meal.

Debunking the “Smashed = Less Fat” Myth

Some believe that the smashing process drains excess fat, making the burger healthier. This is a common misconception. The smashing is done early in the cooking process to maximize the surface area that makes contact with the hot griddle, creating the signature crispy crust and Maillard reaction. This action does not effectively “squeeze out” fat. In fact, if smashed too late, it can just squeeze out moisture and create a dry, unappealing patty. The fat that melts away during cooking remains in the pan, and the patty retains most of its original fat content, meaning the initial high-fat content of the beef is still the defining factor.

Comparison Table: Smash Burger vs. Healthier Alternative


Feature	Restaurant Double Smash Burger	Lean Homemade Burger Alternative
Beef Type	High-fat ground chuck (20-30%)	Lean ground beef or turkey (90/10 or 93/7)
Calories	~890+ calories	~500 calories
Saturated Fat	27g+ (135%+ of DV)	6g (30% of DV)
Sodium	~2130mg+ (93%+ of DV)	~600mg (26% of DV)
Buns	Refined white flour bun	Whole-grain or low-carb bun
Toppings	Processed cheese, mayo-based sauce	Natural cheese, yogurt-based sauce, fresh veggies

The Role of Accompaniments and Portion Control

The smash burger itself is just one piece of the dietary puzzle. The meal is almost always served with a host of unhealthy accompaniments, such as fries, sodas, and milkshakes, which massively increase the calorie and sugar load. The popular practice of stacking multiple patties further inflates the nutritional impact. While a single patty on its own might be manageable, the double or triple patty is where the meal becomes particularly egregious from a health perspective. The size and quantity significantly alter the equation, pushing a simple meal into an occasional indulgence rather than a regular dietary choice.

Conclusion: Enjoy in Moderation and Customize Wisely

Ultimately, a smash burger's unhealthiness is a combination of high-fat ingredients, liberal use of sodium, and calorie-dense accompaniments. While the occasional smash burger won't derail a healthy diet, it's the frequency and portion size that truly matter. For those who love the flavor but want a healthier option, consider making a homemade version with leaner meat, fresh vegetables, and whole-grain buns. You can also enjoy it in moderation by sticking to a single patty and pairing it with a side salad instead of fries. Understanding why are smash burgers unhealthy is the first step toward making more informed dietary choices. For more on general nutrition and diet tips, check out resources from organizations like the American Heart Association.

Frequently Asked Questions

No, smashing the burger during the initial cooking phase does not squeeze out significant amounts of fat. It is done to maximize surface area for a crispy crust and flavor, not to reduce the fat content.

The primary reason is the type of meat used. Most commercial smash burgers rely on high-fat ground beef, with some restaurants using up to 25-30% fat content to achieve a signature rich flavor and juicy texture.

The sodium content can be very high. A double-patty smash burger from a popular chain can contain over 2,000 mg of sodium, which is close to the recommended daily intake for many people.

Yes, you can make a much healthier version at home by using leaner ground beef or turkey (e.g., 90/10), opting for whole-grain buns, and adding fresh vegetable toppings.

Instead of processed cheese and mayo-based sauces, consider fresh vegetables like lettuce, tomato, and onion. For sauce, a yogurt-based dressing or a smaller amount of a healthier condiment is a good option.

Yes, they do. A double-patty smash burger can increase the calorie count from around 500-600 to nearly 900 calories, and also significantly boosts the saturated fat and sodium content.

Trans fats can sometimes be found in the processed cheese slices or the oils used for cooking at restaurants. Healthier recipes prepared at home can help you avoid these ingredients.