How Many Calories Are in a Cheeseburger from McDonald’s

The McDonald’s cheeseburger is one of the most recognisable fast food items in the world. It’s quick, affordable, and satisfies the craving for a salty, savoury snack. But how many calories are packed into that familiar wrapper — and what does it mean for your diet? Whether you’re counting calories, managing macros, or just trying to eat more mindfully, knowing the nutritional facts behind this menu staple helps you make more informed choices.

Calories in a McDonald’s Cheeseburger

A standard cheeseburger from McDonald’s in the UK contains 298 calories. This includes a single beef patty, a slice of processed cheese, ketchup, mustard, pickles, onions, and a regular bun. While not the highest-calorie item on the menu, it’s still a significant chunk of energy for something many people treat as a quick snack rather than a full meal.

When paired with fries and a drink, the total meal can easily surpass 800–1,000 calories, depending on portion sizes and drink type.

Nutritional Breakdown of a McDonald’s Cheeseburger

Here’s what you typically get in one UK McDonald’s cheeseburger:

• 298 calories
• 12g of fat, including around 5.5g of saturated fat
• 33g of carbohydrates, including roughly 7g of sugar
• 15g of protein
• Around 1.7g of salt (sodium)
• No significant fibre unless paired with salad or other whole foods

The calories primarily come from refined carbohydrates in the bun, processed fats in the cheese and beef, and sugars in the ketchup. While it does provide some protein and iron from the beef, the overall nutritional profile is heavily weighted towards processed and refined ingredients.

How It’s Made

McDonald’s cheeseburgers are made from a grilled beef patty, which is seasoned and cooked on a flat-top grill. It’s then placed on a white bun with one slice of processed cheese, ketchup, mustard, onions, and pickles. The burger is assembled in seconds and served hot.

The bun contains refined white flour, preservatives, and sometimes added sugar, while the cheese is a processed slice made for meltability rather than nutritional value. The simplicity of the ingredients makes it fast and consistent, but also limits its nutritional diversity.

Benefits of the McDonald’s Cheeseburger

While not often thought of as a “healthy” food, the McDonald’s cheeseburger does offer some value in terms of convenience and affordability. It provides a decent hit of protein for under 300 calories, which can help with satiety in the short term. It also supplies iron and B vitamins, especially if you're someone who struggles to include red meat in your diet.

For those in a calorie deficit or needing a controlled indulgence, the cheeseburger can be fitted into a balanced plan, particularly if paired with a lighter side or eaten solo.

Downsides of the Cheeseburger

The biggest nutritional downsides are its high saturated fat, sodium, and refined carb content. It contains little fibre, few micronutrients, and relies on processed ingredients to deliver flavour and texture. Regular consumption may contribute to elevated cholesterol, high blood pressure, and weight gain if not balanced with other nutrient-rich foods.

The portion size may also be misleading. Because it’s small and inexpensive, people often eat two or more, or add fries and sugary drinks, quickly escalating the total calorie and fat intake.

Impact on Your Diet

A McDonald’s cheeseburger can fit into your diet occasionally, but it shouldn’t be a staple. If you’re trying to lose weight or eat clean, it’s best viewed as an occasional treat, not a regular go-to meal. Its low fibre and high sodium content make it less ideal for heart health, digestive health, or blood sugar control.

If you include it, balance the rest of your day with whole foods — fruits, vegetables, whole grains and lean proteins — to offset the processed nature of the cheeseburger.

Where It Falls on the GI Index

The cheeseburger as a whole doesn’t have an official glycaemic index (GI) value, but the white bun alone has a medium to high GI, often around 70 to 75, meaning it can cause a quick rise in blood glucose. However, the fat and protein in the beef and cheese help slow the digestion process, reducing the meal’s glycaemic load (GL). Still, for people with diabetes or insulin resistance, it’s better eaten in moderation and not paired with high-GI sides like fries or sugary drinks.

Healthier Alternatives to Consider

If you're craving a burger but want fewer calories and better nutrition, consider the McDonald’s Hamburger, which has about 250 calories and skips the cheese. Alternatively, at home or in other chains, choose a leaner meat, wholegrain bun, or even a lettuce wrap to reduce calories and increase fibre. Some chains also offer grilled chicken burgers or plant-based options with better fat profiles.

Even skipping the bun entirely and eating the patty with salad can offer a similar flavour profile with far fewer refined carbs and calories.

The Cheeseburger Is Smaller Than It Used to Be

Over the years, McDonald’s has made slight reductions in portion size on certain menu items, including the cheeseburger. While the overall calorie count has stayed around 298, the weight and thickness of the beef patty are smaller compared to earlier versions. This portion control makes it easier to include in a calorie-conscious diet, but it also means the burger is less filling than people often expect. The relatively small size can lead to eating two, or pairing it with fries and sugary drinks, which drives the total calorie intake much higher.

Hidden Calories from Extras

The base cheeseburger contains 298 calories, but adding extra condiments or customisations changes the total quickly. A slice of bacon can add 30–40 calories, extra cheese adds 50–60, and a packet of sauce or mayo can add 80–100. These extras often don’t feel substantial, but they can turn a modest snack into a 450–500 calorie meal, especially if paired with anything fried.

Even double-stacking burgers, which many customers do, nearly doubles the calories, bringing the total close to or above 600 — and that’s before sides or drinks.

How the Cheeseburger Compares to Other McDonald’s Items

The cheeseburger is often viewed as a “light” option on the McDonald’s menu. Compared to a Big Mac (493 calories) or a McChicken Sandwich (388 calories), it’s on the lower end. Even a medium fries adds more calories than the cheeseburger itself. That makes it a relatively modest choice for those looking to indulge within a calorie limit — provided it’s not part of a larger combo.

For context, many Starbucks muffins, iced coffees, or meal-replacement bars contain more calories than a cheeseburger, which can be surprising to those tracking intake.

Calorie Density vs. Nutrient Density

The McDonald’s cheeseburger is calorie-dense but not nutrient-dense. This means it delivers energy, fat and protein, but lacks significant amounts of fibre, vitamins or healthy fats. The bun is made from refined flour, and the cheese is processed. This kind of food tends to leave you less full for the calorie cost compared to whole foods like lean meat, wholegrains, or vegetables.

While it can serve as a quick protein hit, it’s not an ideal regular source of nutrition — particularly if you're looking to improve health outcomes, not just calorie control.

Fast Food vs. Homemade Burgers

Making a burger at home gives you full control over calories. A homemade beef burger on a wholemeal bun, with reduced-fat cheese, grilled vegetables and no added sauces, can come in at a similar 300–350 calorie range, but with far better nutritional value. Using turkey mince, plant-based patties, or even bean-based burgers gives additional flexibility without compromising flavour.

The McDonald’s cheeseburger trades quality for speed and price — and while that’s fine on occasion, it’s rarely the better option nutritionally.

When Is the Best Time to Eat a Cheeseburger?

If you’re planning to eat a cheeseburger and stay within your calorie targets, timing and context matter. Eating it post-workout, when your body is in recovery mode, means the protein can aid muscle repair, and the carbs help restore glycogen. It’s also less likely to be stored as fat if your overall activity level is high. On the other hand, having it late at night or in addition to a large meal may make it more likely to contribute to excess calorie intake.

Summary

A McDonald’s cheeseburger contains 298 calories, with most of its energy coming from refined carbs, saturated fat and processed ingredients. It offers some protein and iron but is low in fibre and high in sodium. While it can fit into a calorie-controlled diet occasionally, it’s best enjoyed in moderation and balanced with whole, nutrient-dense foods. As part of a fast-food meal, the calorie count rises quickly — so smart pairing and portion control are key if you want to enjoy it without derailing your dietary goals.