A turkey burger with cheese and a bun can range quite a bit in calories depending on the size of the patty, type of cheese, and bun used. However, on average a turkey burger with cheese and a standard bun contains around 500-700 calories.
Calories in a Turkey Burger Patty
The main source of calories in a turkey burger comes from the turkey patty itself. The size of turkey burger patties can vary, with some being 4 oz, 5 oz, 6 oz or even 8 oz. The larger the patty, the more calories it will contain.
Here are some estimates for calories in different turkey burger patty sizes before cooking:
- 4 oz raw turkey burger patty: 150 calories
- 5 oz raw turkey burger patty: 190 calories
- 6 oz raw turkey burger patty: 225 calories
- 8 oz raw turkey burger patty: 300 calories
As you can see, calories increase as the patty size goes up. Many restaurants and frozen turkey burgers use 4-5 oz patties. Homemade patties can vary more in size.
Calories in Cheese
Adding cheese to a turkey burger also increases the calories. The amount depends on the type and amount of cheese used.
Here are some common cheese choices and their calorie counts:
- 1 slice American cheese: 50 calories
- 1 slice cheddar cheese: 110 calories
- 1 slice Swiss cheese: 106 calories
- 1 oz feta cheese: 75 calories
- 1 oz goat cheese: 76 calories
Cheddar, Swiss, feta and goat cheese are higher in calories than American cheese because they are denser and lower in moisture content. Lighter cheeses like mozzarella would fall on the lower end of the spectrum.
Calories in Hamburger Buns
The bun is the final piece contributing calories. A standard white enriched hamburger bun provides these calories:
- Basic white hamburger bun: 150 calories
- Whole wheat hamburger bun: 180 calories
- Brioche bun: 190 calories
Whole wheat and brioche buns typically provide a few more calories than regular white hamburger buns. Brioche is slightly higher in fat and calories than most other bun types.
Putting it All Together
Now let’s put together a 5 oz turkey burger patty, 1 slice of cheddar cheese and a regular white bun to get a total calorie estimate:
- 5 oz turkey patty: 190 calories
- 1 slice cheddar cheese: 110 calories
- 1 white hamburger bun: 150 calories
- Total Calories: 450
Based on these average nutrition estimates, a 5 oz turkey burger with 1 slice of cheese and a regular bun has about 450 calories. Of course, this can vary based on the exact ingredients used.
Here is a table summarizing the calories for different components:
| Component | Calories |
|---|---|
| 4 oz turkey patty | 150 |
| 5 oz turkey patty | 190 |
| 6 oz turkey patty | 225 |
| 8 oz turkey patty | 300 |
| 1 slice American cheese | 50 |
| 1 slice cheddar cheese | 110 |
| 1 slice Swiss cheese | 106 |
| 1 oz feta cheese | 75 |
| 1 oz goat cheese | 76 |
| White hamburger bun | 150 |
| Whole wheat hamburger bun | 180 |
| Brioche bun | 190 |
Lowest Calorie Options
If you’re looking for ways to lighten up your turkey burger, here are some lower calorie options:
- Use a 4 oz patty instead of 5-6 oz
- Choose American cheese instead of cheddar or Swiss
- Use a white hamburger bun or light whole wheat bun
- Load up on veggie toppings like lettuce, tomatoes, onions, peppers instead of condiments
Highest Calorie Options
On the other hand, here are some ways to make your turkey burger higher in calories:
- Use an 8 oz jumbo patty
- Double up on cheese slices
- Opt for a brioche bun
- Add high-calorie condiments like mayo, bacon, avocado
Cooking Method Differences
The way you cook your turkey burger can also impact the calories:
- Grilling: Adds little or no calories
- Pan-frying: Minimal added calories from small amount of oil. Use cooking spray to limit oil for fewer calories.
- Deep frying: Adds significant calories from large amounts of oil. Upwards of 90 additional calories.
Deep frying uses the most added fat for cooking, while grilling or pan-frying with cooking spray adds little. The best bet for keeping calories down is to avoid deep frying.
Turkey Burger Calories Compared to Beef
Turkey burgers are generally lower in calories than beef hamburgers. Comparing 4 oz patties cooked the same way:
- 4 oz turkey burger patty: ~150 calories
- 4 oz 85% lean ground beef patty: ~200 calories
The extra lean ground turkey used in turkey burgers has fewer calories than even lean cuts of ground beef. So even plain turkey burgers with no cheese or bun are lower in calories than beef.
Factors That Change Calorie Amounts
To summarize, here are the main factors that affect the calories in a turkey burger:
- Patty size – bigger patties mean more calories
- Type of cheese – dense, full-fat cheeses are higher in calories
- Type of bun – whole wheat and brioche buns have more calories than white buns
- Added toppings like condiments, bacon, avocado can increase calories
- Cooking method – frying adds more calories through added oil
Keeping portions in check, using lighter toppings and ingredients, and grilling instead of frying are best for keeping calories down. But turkey burgers have an edge over beef burgers when you compare them patty for patty.
General Calorie Ranges
Based on all the information provided, here are some general calorie ranges you can expect for a turkey burger with cheese and a bun:
- 4 oz turkey burger with bun and cheese: 350-450 calories
- 5 oz turkey burger with bun and cheese: 450-550 calories
- 6 oz turkey burger with bun and cheese: 500-650 calories
- 8 oz turkey burger with bun and cheese: 600-750 calories
The larger the patty size, the more cheese, and the higher calorie the bun, the more calories the entire burger will have. But even a reasonably sized turkey burger will provide around 500 calories or less, making it a nutritious choice.
Conclusion
A turkey burger on a bun with cheese will range from about 350-750 calories depending on its size and ingredients. Choosing reasonable portions and lighter cheese and bun options can keep the calories on the lower end, around 500 or less. Turkey burgers make a great alternative to higher calorie beef burgers. Keeping an eye on portion sizes, toppings, and cooking method can help keep your turkey burger a healthy choice.