Hamburger Patty: Calories, Nutrition and Health Benefits

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A plain 4 oz (113 g) cooked 80/20 beef hamburger patty has about 278 calories, 27 g protein, 18 g fat and 0 g carbs. The patty is a high-protein, zero-carb food, and the fat ratio is what moves the number: a 90/10 patty of the same size is about 231 calories and a 75/25 about 280. The bun, cheese and sauce add the rest of a burger.

Quick Nutrition Facts

Per 1 patty (4 oz cooked, 113 g, 80/20 beef)

Nutrient	Amount
Calories	278 kcal
Protein	27.1g
Carbohydrates	0g
Fiber	0g
Sugars	0g
Fat	18g
Sodium	94 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

A hamburger patty is mostly protein and fat, so it sits flat on blood sugar and keeps you full. The decision is the lean ratio. Going from 80/20 to 90/10 saves about 47 calories and 6 g fat on a 4 oz patty while keeping 28 g protein, and the difference you taste is small if you do not overcook it. Check weight too. A raw "quarter pound" patty cooks down to about 3 oz, so labels and restaurant menus often list raw weight against a smaller cooked patty. Cook to 160°F (71°C) inside and skip the extra cheese slice if calories matter, since one slice adds about 100.

Myth Busters

MYTH #1: A hamburger patty is mostly carbs from the bun.

TRUTH: A plain patty has 0 g carbohydrate. The carbs in a burger come from the bun, ketchup and toppings, not the beef. USDA FoodData Central: Beef, ground, 80% lean meat / 20% fat, patty, cooked, pan-broiled

MYTH #2: All ground beef patties have about the same calories.

TRUTH: The lean ratio changes the total. A 4 oz cooked patty is about 231 calories at 90/10, 278 at 80/20 and 280 at 75/25 pan-broiled, and about 305 when broiled at 80/20. USDA FoodData Central: Beef, ground, 90% lean meat / 10% fat, patty, cooked, pan-broiled; USDA FoodData Central: Beef, ground, 80% lean meat / 20% fat, patty, cooked, pan-broiled; USDA FoodData Central: Beef, ground, 75% lean meat / 25% fat, patty, cooked, pan-broiled; USDA FoodData Central: Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled

MYTH #3: Draining the grease turns a fatty patty into a lean one.

TRUTH: Draining removes some rendered fat, but not all of it. The USDA data show a cooked 80/20 patty still holds 16 to 18 g fat per 100 g, against 10.7 g for a 90/10 patty. USDA FoodData Central: Beef, ground, 80% lean meat / 20% fat, patty, cooked, pan-broiled; USDA FoodData Central: Beef, ground, 90% lean meat / 10% fat, patty, cooked, pan-broiled

MYTH #4: A burger patty cooked pink in the middle is safe if the meat is fresh.

TRUTH: Grinding spreads surface bacteria through the whole patty. USDA FSIS says ground beef should reach 160°F (71°C) inside, measured with a thermometer, not judged by colour. USDA FSIS: Ground beef and food safety

MYTH #5: Beef patties are bad for your heart no matter what you pick.

TRUTH: Saturated fat is the concern, and it scales with the fat ratio. The American Heart Association advises limiting saturated fat, and a leaner patty gives less of it per serving. American Heart Association: Saturated fats; USDA FoodData Central: Beef, ground, 90% lean meat / 10% fat, patty, cooked, pan-broiled

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		About 278 calories with 27 g protein is filling, but the 18 g fat makes it calorie-dense. A 90/10 patty or grilled lean option saves about 47 calories. USDA FoodData Central: Beef, ground, 80% lean meat / 20% fat, patty, cooked, pan-broiled; USDA FoodData Central: Beef, ground, 90% lean meat / 10% fat, patty, cooked, pan-broiled
Muscle Gain		27 g of complete protein in a 4 oz patty with no carbs or fillers. It is an easy way to reach a per-meal protein target. USDA FoodData Central: Beef, ground, 80% lean meat / 20% fat, patty, cooked, pan-broiled
Diabetes Management		0 g carbs and 0 g sugar means the patty itself does not spike glucose. The bun and sauces decide the meal, so eat it with vegetables or a smaller bun. USDA FoodData Central: Beef, ground, 80% lean meat / 20% fat, patty, cooked, pan-broiled
Heart Health		An 80/20 patty is high in saturated fat for its size. Choosing 90/10 and eating it less often fits the AHA advice to limit saturated fat. American Heart Association: Saturated fats; USDA FoodData Central: Beef, ground, 90% lean meat / 10% fat, patty, cooked, pan-broiled
Low Carb / Keto		0 g carbs, 18 g fat and 27 g protein fit a keto or low-carb plan well when served in a lettuce wrap or on a plate. USDA FoodData Central: Beef, ground, 80% lean meat / 20% fat, patty, cooked, pan-broiled

PERSONALIZED NUTRITION

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Blood Sugar Response to Hamburger Patty

A plain beef patty has no carbohydrate, so it barely moves blood glucose on its own. The protein can cause a very small, slow rise, and the fat slows stomach emptying, which also delays the rise from any bun or fries eaten with it. The spike in a burger meal comes from the bun, sauce and sides. USDA FoodData Central: Beef, ground, 80% lean meat / 20% fat, patty, cooked, pan-broiled

Estimated Blood Sugar Response (1 patty, 113 g)

Illustrative curve, not a measured CGM trace. A bun and fries change the shape a lot. Individual responses vary.

How to flatten the spike

Eat the patty with a side of vegetables or salad instead of fries to keep the meal low in carbs.
Swap the white bun for a lettuce wrap or half a whole-grain bun to cut about 20 to 25 g of carbs.
Skip sugary sauces such as ketchup, BBQ and sweet relish, which add 3 to 6 g sugar per tablespoon.
Pick a 90/10 patty if you want to cut saturated fat without losing protein.

Cultural Significance

The hamburger patty is a patty of ground beef, the centre of the American hamburger. Ground beef steak sold under the "Hamburg steak" name arrived in the US with German immigrants in the 1800s, and the patty-in-a-bun version spread through diners, fairs and, from the 1920s, chains such as White Castle. Today it is the base of fast-food burgers worldwide, and it is also served without a bun as a Salisbury steak or hamburg steak in Japan. Patty weights run from 1.6 oz smash patties to 8 oz restaurant ones.

Compare & Substitute

Hamburger Patty vs Similar Foods

Nutrient	90/10 beef patty (4 oz cooked)	75/25 beef patty (4 oz cooked)	Broiled 80/20 beef patty (4 oz cooked)	Fat-free ground turkey, pan-broiled (4 oz)
Calories	231 kcal	280 kcal	305 kcal	171 kcal
Protein	28.5g	26.4g	29.2g	35.8g
Carbohydrates	0g	0g	0g	0g
Fat	12.1g	18.5g	20.1g	3.1g

Frequently Asked Questions

How many calories are in a hamburger patty?

A plain 4 oz (113 g) cooked 80/20 beef patty has about 278 calories when pan-broiled and about 305 when broiled. A 90/10 patty of the same size has about 231.

How much protein is in a hamburger patty?

A 4 oz cooked 80/20 patty has about 27 g of protein. A 90/10 patty has about 28.5 g and a fat-free turkey patty about 36 g.

Does a hamburger patty have carbs?

No. A plain beef patty has 0 g carbs and 0 g sugar. Carbs come from the bun, sauces and any breadcrumbs or binders in a prepared patty.

Are calories different for raw and cooked patties?

Yes. A patty loses water and some fat when cooked, so a 4 oz raw patty weighs about 3 oz cooked. Cooked 4 oz has more calories than raw 4 oz per ounce, so check which weight a label uses.