How many calories are in an 8 oz hamburger steak?

October 16, 2025 •

4 min read

An 8 oz hamburger steak from a restaurant, including gravy, can have over 400 calories, but a homemade version can be significantly lower based on meat choice. The exact calorie amount is variable, influenced mainly by the fat-to-lean ratio of the ground beef and the cooking method.

Quick Summary

This article discusses the wide calorie range in an 8 oz hamburger steak. It explains how fat, cooking methods, and add-ins affect nutritional information.

Key Points

Fat content is key: The fat-to-lean ratio of ground beef greatly influences the total calories in an 8 oz hamburger steak.
Cooking method matters: Grilling or baking allows fat to drip away, lowering the calorie count compared to pan-frying, particularly with added oil.
Add-ons increase calories: Creamy gravies and extra oil can significantly raise the meal's total calories, with some recipes exceeding 600 calories per serving.
Healthier options exist: A hamburger steak made with 90/10 ground beef and a low-calorie cooking method provides a high-protein meal with a moderate calorie count.
Restaurants vary widely: Calories for restaurant hamburger steaks vary greatly, such as Cracker Barrel's 440-calorie version, which may or may not include gravy.
Drain the fat: For a pan-fried version, draining the rendered fat after cooking is a simple step to lower the overall calories.

Calorie breakdown by fat percentage

The fat percentage of the ground beef largely determines the calorie count of a hamburger steak. This ratio, often displayed on packaging (e.g., 80/20, 90/10), directly impacts the total fat and protein content. Leaner cuts lead to a lower-calorie product, while fattier ones increase the energy density, even after cooking.

80/20 Ground Beef: An 8 oz patty made from 80% lean meat and 20% fat, when cooked by pan-broiling, contains roughly 558 calories. The cooking process allows some of the fat to drain, but a significant portion remains in the meat.
90/10 Ground Beef: A leaner 90% lean/10% fat blend reduces calories. An 8 oz patty of this variety, also pan-broiled, has around 463 calories.
95/5 Ground Beef: The leanest common ground beef, 95% lean/5% fat, offers the lowest calorie count. An 8 oz raw portion contains about 297 calories, with the cooked version being slightly higher due to moisture loss.

It is important to remember that raw versus cooked calorie counts differ. As meat cooks, it loses both water and fat, concentrating the remaining nutrients. Draining the excess fat during cooking further reduces the final calorie content.

The impact of cooking methods

How a hamburger steak is cooked can alter its calorie count almost as much as the fat content. The key variable is how much fat is allowed to escape during the cooking process versus how much additional fat is introduced.

Pan-frying versus grilling

Pan-frying a hamburger steak, especially if the drained fat is not discarded, can result in a higher calorie count than grilling. Grilling and broiling allow excess fat to drip away, effectively making the final product leaner. Pan-broiling, where the meat is cooked in a skillet and the rendered fat is drained, offers a middle ground. The choice of cooking oil, such as a tablespoon of olive oil, can add over 100 calories.

Baking for health

Baking hamburger steaks is another low-calorie option, similar to grilling. By placing the patties on a wire rack over a baking sheet, you ensure that the fat drips off during cooking. This method is excellent for minimizing added fats and calories.

The caloric cost of add-ons

Many classic hamburger steak recipes include sauces and toppings that significantly increase the calorie count. The addition of creamy gravies, sautéed onions, and mushrooms can easily double or triple the calories of the base patty.

Mushroom Gravy: A typical serving of mushroom gravy can add between 100 and 200 calories or more, depending on the preparation. Cream-based gravies will be much higher than simple broth-based versions.
Onions and Other Vegetables: Sautéed onions and mushrooms add flavor with a relatively modest calorie increase, assuming they are not cooked in excessive oil. A recipe for hamburger steak with onions and gravy, for instance, reported a calorie count of 419 per serving.

Comparison of hamburger steak calories

To illustrate the calorie differences clearly, the table below compares the estimated calories for an 8 oz hamburger steak based on fat percentage and cooking method. These figures are approximations, and the actual values can vary based on specific ingredients and cooking variables.


Fat Percentage	Cooking Method	Estimated Calories	Primary Calorie Sources
90% Lean / 10% Fat	Pan-broiled	~463 calories	Protein (51%), Fat (49%)
80% Lean / 20% Fat	Pan-broiled	~558 calories	Protein (40%), Fat (60%)
90% Lean / 10% Fat	Grilled / Broiled	~400-450 calories	Primarily protein, less fat drained off
80% Lean / 20% Fat	Fried with Oil	600+ calories	Fat from beef and added oil
8 oz Hamburger Steak	With Gravy/Onions	419-695+ calories	Depends on recipe, gravy type, and portion size

Making a healthier choice

For those watching their caloric intake, preparing a healthier hamburger steak is simple. The most effective strategy is to control the variables you can, starting with the ground beef itself. Choosing a leaner cut and using a cooking method that reduces fat, such as grilling or baking, are the most impactful steps.

Another key is to be mindful of what you add to the plate. Swapping a rich, creamy gravy for a lighter, broth-based sauce is an easy change. Pairing the steak with steamed or roasted vegetables and a complex carbohydrate source like a sweet potato can provide a balanced meal without excessive calories. For home cooks seeking inspiration for nutritious meals, resources like Mason Fit's Healthy Hamburger Steak recipe offer practical guidance on how to make flavorful, lower-calorie versions of this comfort classic.

Conclusion

An 8 oz hamburger steak is a flexible dish with a wide range of calorie counts. The number of calories can vary from approximately 400 for a lean, simply cooked patty to over 600 or more with a fattier cut and rich gravy. By understanding how the beef's fat content, the cooking method, and additional ingredients contribute to the total calories, you can easily adapt this dish to fit your nutritional goals. Choosing leaner beef, opting for grilling or baking, and controlling sauces are all effective ways to reduce the calorie count while still enjoying this satisfying meal.

Frequently Asked Questions

Yes, draining the grease from a hamburger steak after cooking, especially when pan-frying, lowers the fat and calorie content of the final product.

The calorie count for an 8 oz hamburger steak with gravy varies widely depending on the gravy recipe and fat content of the beef. A simple recipe may be around 419 calories, while richer versions with creamy sauces can easily exceed 600 calories.

An 8 oz pan-broiled patty made from 80/20 ground beef has roughly 558 calories, while a similarly cooked 90/10 patty has about 463 calories. The leaner option saves nearly 100 calories.

Yes, a grilled hamburger steak is generally healthier than a pan-fried one because grilling allows excess fat to drip away. Pan-frying, especially if oil is used, can add extra calories.

To reduce calories, use leaner ground beef (90/10 or higher), grill or bake instead of pan-frying, drain excess fat after cooking, and use a lighter, broth-based sauce instead of a creamy gravy.

Often, yes. Restaurant hamburger steaks, like Cracker Barrel's 8 oz version at 440 calories, can contain more fat and use richer gravies than home-cooked, leaner versions. It is best to check the nutritional information if available.

When ground beef cooks, it loses both fat and water, which changes its density and nutritional values. For a simple estimate, use a tool like Eat This Much that calculates calories based on the cooked weight for specific fat ratios and cooking methods.