Are chicken burgers less calories than beef? A nutritional diet comparison

October 27, 2025 •

4 min read

Per pound, chicken generally contains fewer calories and saturated fat than beef, suggesting it could be a healthier option. However, the real answer to 'Are chicken burgers less calories than beef?' depends on many factors, particularly preparation method and ingredients.

Quick Summary

A chicken burger is typically lower in calories than a beef burger when prepared by grilling, but frying and high-calorie extras can reverse this. The final calorie count is influenced significantly by the cut of meat, cooking method, condiments, and toppings, not just the protein source.

Key Points

Lean meat matters: A grilled chicken breast is typically lower in calories and saturated fat than a standard ground beef patty.
Cooking method is crucial: A fried, breaded chicken patty can contain significantly more calories and fat than a simple grilled beef burger.
Toppings add up: High-calorie condiments like mayonnaise, as well as cheese and bacon, can drastically increase a burger's calorie count.
Customize for health: Choosing whole-grain buns, adding fresh vegetables, and controlling sauces are key strategies for making a healthier burger.
Protein for satiety: Both lean chicken breast and beef provide high protein, which helps you feel full and satisfied for longer.
Not all chicken is lean: Chicken patties made with dark meat or skin can have a higher fat content, negating some of the health benefits.
Choose the leanest option: Opting for 90-95% lean ground beef is a good way to reduce calories and saturated fat if you prefer beef.

The Calorie Myth: Context is Everything

When you're trying to make a healthier food choice, it's easy to assume that chicken is the obvious, low-calorie alternative to beef. And while this is often true for the base meat patty, a full burger is a complex combination of ingredients. The preparation and additions—from the bun to the cheese to the sauces—play a far greater role in the final calorie count than most people realize. A deep-fried, heavily breaded chicken patty slathered in mayonnaise can easily outmatch a simple grilled, lean beef burger in total calories and saturated fat. To make a truly informed decision for your nutrition diet, you must look beyond the name on the menu.

Factors Influencing Burger Calories

The Meat Patty Itself

On a head-to-head basis, a lean chicken breast patty is the lower-calorie option. For example, a 4-ounce grilled chicken breast has roughly 184 calories and 5 grams of fat, while a 4-ounce hamburger (85% lean) can be around 284 calories with 13 grams of fat. But this is only part of the story. The cut of beef matters immensely. A leaner ground beef, such as 90% or 95% lean, will drastically reduce the fat and calorie content. Conversely, using ground chicken made with dark meat and skin will increase its fat and calorie count, potentially making it comparable to a fattier beef patty.

Cooking Method

One of the most significant factors influencing a burger's calorie count is the cooking method. Grilling or broiling either chicken or beef is the healthiest approach, as it allows excess fat to drip away. Frying the patty, especially if it is breaded, adds a substantial amount of oil and fat. A typical crispy, fried chicken burger from a fast-food restaurant is usually breaded and cooked in oil, leading to a much higher calorie load than a grilled chicken breast patty.

Buns and Toppings

What goes around and on top of the patty can sometimes contain more calories than the meat itself. A refined white bread bun offers little nutritional value, while a whole-grain bun adds fiber and nutrients. Condiments are a major source of hidden calories; high-fat sauces like mayonnaise and special sauces can add 100 or more calories per serving. Toppings like cheese and bacon are also significant calorie contributors. Simply swapping out high-calorie sauces for mustard or adding extra vegetables can make a big difference.

Nutritional Comparison: Chicken vs. Beef

The table below provides a clearer picture of the nutritional trade-offs between a lean grilled chicken burger and a standard beef burger (85% lean), based on a 4-ounce patty. Note that these numbers can change based on the exact cut of meat and fat percentage.


Nutritional Factor	Grilled Chicken Breast (4oz)	Ground Beef (85% Lean, 4oz)
Calories	~184	~284
Protein	~31g	~27g
Total Fat	~5g	~13g
Saturated Fat	Lower	Higher
Heme Iron	Lower	Higher
Zinc	Lower	Higher
Vitamins (B3, B5)	Higher	Lower
Vitamin B12	Lower	Higher

Making a Healthier Burger Choice

Making smarter choices doesn't mean giving up burgers entirely. By being mindful of your ingredients and preparation, you can enjoy a delicious meal that aligns with your nutritional goals. Here are some tips for a healthier burger:

Choose Leaner Protein: Opt for a lean cut of meat, whether chicken breast or a higher percentage lean ground beef. Grinding your own meat from a single cut can also increase control over fat content.
Control the Cooking: Stick to grilling, baking, or pan-searing with minimal oil. Avoid deep-frying whenever possible to save on calories and fat.
Upgrade Your Bun: Use a whole-grain bun for added fiber and nutrients, or consider a lettuce wrap for a low-carb alternative.
Rethink Toppings: Swap out fatty condiments like mayonnaise for healthier alternatives such as mustard, salsa, or homemade guacamole. Pile on extra fresh vegetables for crunch and vitamins.
Keep it Simple: Sometimes, the simplest burger is the healthiest. A lean patty with lettuce, tomato, onion, and a light sauce can be incredibly satisfying without the extra calories from cheese or bacon.

Conclusion: The Final Verdict

So, are chicken burgers less calories than beef? In most cases, yes, if you compare a grilled chicken breast to a standard ground beef patty. However, this comparison becomes irrelevant if you opt for a fried chicken patty with a high-calorie bun and toppings. The true determinant of a burger's nutritional impact is not simply the type of meat, but the sum of its parts. By being selective about the leanest protein, preparation method, and accompaniments, you can enjoy a burger that is both flavorful and nutritious. The American Heart Association recommends choosing lean proteins like chicken over red meat to lower cholesterol, making a lean, grilled chicken burger a heart-healthy choice when prepared correctly.

Frequently Asked Questions

Fast-food calorie counts vary widely, but a crispy, fried chicken burger can often have a similar or higher calorie count than a standard beef burger due to the breading and frying. A grilled chicken sandwich from a fast-food chain will typically be lower in calories than their beef options.

A grilled, skinless chicken breast is generally leaner and lower in saturated fat than even lean ground beef, making it a better option for those monitoring calorie and fat intake.

Yes, a breaded and fried chicken patty will often have more calories and fat than a standard grilled or pan-seared ground beef patty because of the added fat from the frying oil and the breading.

The healthiest toppings include fresh vegetables like lettuce, tomatoes, and onions. For sauce, opt for mustard, a small amount of ketchup, or salsa instead of mayonnaise-based or special sauces.

You can reduce calories by choosing a leaner patty, opting for grilling instead of frying, using a whole-grain bun or lettuce wrap, and limiting high-fat condiments and toppings like cheese and bacon.

Both can fit into a weight-loss diet, but ground chicken is often recommended due to its naturally lower fat content. The key is to choose the leanest option available, whether it's ground chicken breast or 95% lean ground beef.

The best bun is a whole-grain bun, as it provides more fiber and nutrients than a white bun. For a low-carb alternative, a large lettuce leaf can be used to wrap the burger.