How Many Calories Are in a 90/10 Burger Patty?

December 8, 2025 •

3 min read

According to USDA data, a cooked 3-ounce (85g) broiled patty made from 90/10 ground beef contains approximately 184 calories. This makes it a significantly leaner option compared to higher-fat ratios, a key factor for anyone monitoring their intake or seeking a healthier burger option.

Quick Summary

This guide provides a detailed breakdown of the calorie content and nutritional profile for a cooked 90/10 burger patty. It covers factors affecting the final calorie count and offers a comparison with other common ground beef ratios, helping you make informed dietary choices.

Key Points

Standard Calorie Count: A cooked 3-ounce patty from 90/10 ground beef contains approximately 184 calories.
Less Saturated Fat: The 90/10 ratio offers significantly less saturated fat compared to fattier blends like 80/20.
Cooking Method Matters: Cooking your patty by broiling or pan-searing and draining the fat reduces the final calorie count.
Preventing Dryness: To keep lean patties from drying out, avoid overworking the meat and consider adding moisture-retaining ingredients.
Rich in Nutrients: Despite being lean, 90/10 ground beef is still an excellent source of protein, iron, zinc, and B vitamins.
Calorie Comparison: A 4-ounce cooked 90/10 patty has about 200-220 calories, while an 80/20 patty of the same size can have 280-300 calories.
Proper Cooking Technique: Using a hot pan and cooking for the right amount of time is key to developing a flavorful crust without losing all the moisture.

Calorie Breakdown for a 90/10 Burger Patty

Knowing exactly how many calories are in a 90/10 burger patty depends on a few variables, primarily the weight of the raw meat used and the cooking method. A standard 4-ounce (112g) raw 90/10 ground beef patty generally cooks down to a 3-ounce portion.

For a cooked 3-ounce (85g) portion:

Broiled: Roughly 184 calories.
Pan-broiled: Approximately 173 calories.

For a cooked 4-ounce (112g) portion:

Manufacturer data: Around 200 calories, according to some packaged patty nutritional information.
Pan-broiled: Approximately 231 calories.

It is important to remember that some calories are lost with the rendered fat during cooking, especially if you drain it properly.

Nutritional Profile of 90/10 Ground Beef

Beyond just calories, 90/10 beef is a nutritional powerhouse. The 10% fat content is what gives the meat its flavor and helps keep it moist, but it's the high-quality protein and essential nutrients that offer the most benefits.

Nutrients found in lean ground beef include:

Protein: Essential for muscle growth and repair.
Iron: Vital for oxygen transport in the blood.
Zinc: Supports a healthy immune system and metabolism.
B Vitamins: Including B12, important for energy production and nerve function.

Comparison: 90/10 vs. Other Ground Beef Ratios

When choosing ground beef, the lean-to-fat ratio is the most significant factor affecting the calorie and fat content. Understanding the differences can help you select the right option for your dietary needs.


Feature	90/10 Ground Beef	80/20 Ground Beef	85/15 Ground Beef
Calorie Estimate (4oz cooked)	~200-220 calories	~280-300 calories	~240-260 calories
Juiciness	Moderate; requires care to avoid drying out	Very juicy and flavorful	Balanced juiciness
Recommended Use	Healthier burgers, sauces, ground meat dishes where fat is drained.	Juicier burgers, meatloaf, and recipes that benefit from higher fat content.	A good middle-ground for flavor and leanness.
Saturated Fat	Lower	Significantly higher	Moderate

Cooking Tips for a Lean 90/10 Burger Patty

Cooking with a leaner blend like 90/10 requires a different approach than fattier beef to keep the patty from becoming dry and tough. Proper technique is essential for a delicious result.

Here are some tips for cooking 90/10 ground beef patties:

Don't Overwork the Meat: When forming your patties, mix the meat and seasonings gently. Overworking can lead to a dense, tough texture.
Add Moisture: Consider mixing in ingredients to retain moisture, like finely chopped mushrooms, onions, or a splash of Worcestershire sauce.
Use the Right Temperature: Cook over medium-high heat. A too-hot pan will cause the outside to burn before the inside is cooked, while low heat will cause the meat to stew in its own (minimal) juices.
Cook for the Correct Time: For a medium-cooked, 1-inch thick patty, cook for about 5 minutes per side. An instant-read thermometer is the most reliable way to check for doneness, with 160°F being the recommended internal temperature for ground beef.
Rest the Patties: After cooking, let the patties rest for a few minutes. This allows the juices to redistribute, ensuring a more tender and flavorful burger.
Consider Cooking Methods: While grilling is popular, pan-searing on a hot skillet can be an excellent method for 90/10 beef, as it helps create a flavorful crust while minimizing moisture loss. For a precise, perfectly cooked patty, try pan-broiling.

Conclusion: Making the Healthier Choice

A 90/10 burger patty is a fantastic choice for a healthier meal without sacrificing the nutritional benefits of beef. With fewer calories and less saturated fat than fattier blends, it's a smart option for those on a weight-conscious diet. The key to a delicious outcome is careful preparation to retain moisture and flavor. By following the right cooking techniques, you can enjoy a juicy, satisfying burger that aligns with your health goals. Whether you're counting calories or simply aiming for leaner proteins, the 90/10 patty offers a balanced and nutrient-rich solution for your next meal.

More Resources

For more nutritional information on various food types, check out the USDA FoodData Central.

Frequently Asked Questions

A 4-ounce cooked patty made from 90/10 ground beef has roughly 200-220 calories, while an 80/20 patty of the same size contains approximately 280-300 calories. This represents a significant calorie saving with the leaner option.

Yes, cooking any ground beef patty will cause some fat to render and drip away. For lean 90/10 beef, this effect is less dramatic than with fattier cuts, but draining any excess grease after cooking will help reduce the final calorie count.

Yes, a 90/10 burger patty is a better choice for weight loss compared to higher-fat blends. It offers a substantial amount of protein to promote fullness while keeping calories and saturated fat lower.

To prevent a lean patty from drying out, mix the meat as little as possible. You can also add moisture by incorporating finely chopped onions, mushrooms, or a sauce like Worcestershire before forming the patties.

A 90/10 burger patty is made from ground beef that is 90% lean meat and 10% fat. This ratio is considered a lean option, with a balanced amount of fat for flavor without excess calories.

A 90/10 patty is a good source of protein, iron, and zinc. It also contains important B vitamins, including B12, which are crucial for overall health.

Cooking methods that allow fat to drain, such as broiling or pan-broiling, will result in fewer calories than frying. For example, a 3-ounce broiled patty has about 184 calories, while a pan-broiled one is closer to 173.