Burger

Protein, iron.

Category: Eat Less Often
Plate rating: 35/100
Glycemic index: ≈66 · Medium GI

What burger offers

Protein
Iron

When to eat it

Occasional treat.

Tip

Homemade with lean meat is better

Blood sugar

Medium GI — a moderate effect on blood sugar; portion size matters. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

More foods to eat less often

PizzaSome protein and calciumEat Less OftenMedicine note

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ChipsMinimal - some energyEat Less Often

FriesMinimal - some potassiumEat Less Often

Hot DogSome proteinEat Less OftenMedicine note

Sources

Nutrient data: USDA FoodData Central (search “Burger”)
Glycemic index: Glycemic Index Research and GI News (University of Sydney)

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.