How Many Calories Are in an 80/20 Ground Beef Patty?

October 9, 2025 •

2 min read

According to USDA data, a standard 4-ounce raw 80/20 ground beef patty contains approximately 287 calories. This caloric content changes significantly once the patty is cooked, with the final number depending on the cooking method and how much fat is drained. Understanding how many calories are in an 80/20 ground beef patty is crucial for anyone monitoring their intake for health or fitness goals.

Quick Summary

An 80/20 ground beef patty's calorie count varies depending on its size and cooking method. The calorie count of the raw patty decreases after cooking, as fat is rendered and drained away. Final calorie totals differ based on whether the beef is pan-broiled, grilled, or baked.

Key Points

Raw vs. Cooked Calories: A 4-ounce raw 80/20 patty has ~287 calories, but the cooked version has fewer due to fat rendering and drainage.
Cooking Method Matters: Pan-broiling, grilling, and baking can significantly lower the final calorie count by allowing fat to drip away.
Fat Draining Technique: Draining and blotting a pan-broiled 80/20 patty can reduce its calorie and fat content to levels similar to 95% lean beef.
80/20 vs. 90/10: While 80/20 offers more flavor and juiciness, 90/10 is considerably leaner with fewer calories, making it ideal for certain dishes.
Enhance Flavor in Leaner Patties: For leaner options, add mushrooms, onions, or spices to maintain moisture and boost flavor without extra calories.
Nutrient-Dense Protein Source: Ground beef provides high-quality protein, iron, zinc, and B vitamins, important for muscle growth and overall health.
Achieve a Balanced Diet: Control portion sizes and pair ground beef with vegetables and whole grains for a well-rounded and nutrient-dense meal.

Understanding the Caloric Content of an 80/20 Ground Beef Patty

Ground beef labeled "80/20" contains 80% lean meat and 20% fat. The higher fat content contributes significantly to its flavor and juiciness, as fat provides more than double the calories per gram compared to protein. The calorie count changes during cooking as fat renders and drains away.

Calorie Breakdown: Raw vs. Cooked

A 4-ounce raw 80/20 patty has about 287 calories. Cooking reduces the calorie count because fat is lost. The final calorie amount depends on the cooking method and how much fat is removed.

Impact of Different Cooking Methods

Cooking methods affect the amount of fat that drains, altering the calorie count. Pan-broiling and grilling help reduce fat.

Common Cooking Methods and Calorie Reduction:

Pan-Broiling: Cooking without added oil allows fat to render. Draining and blotting further reduce calories and fat.
Grilling: Fat drips through the grates, resulting in a leaner patty.
Rinsing: Rinsing cooked beef with hot water can remove significant fat but may affect flavor.
Baking: Baking on a rack also allows fat to drip away, similar to grilling.

Comparison: 80/20 vs. 90/10 Ground Beef

Leaner ground beef options have fewer calories. Comparing 80/20 and 90/10 shows a difference in nutritional profiles.


Feature	80/20 Ground Beef	90/10 Ground Beef
Raw Calories (per 4 oz)	~287 kcal	~220 kcal
Cooked Calories (per 4 oz)	~230 kcal (broiled, 3 oz cooked)	~200 kcal (broiled, 3 oz cooked)
Fat Content	20%	10%
Flavor	Richer, more robust flavor	Milder flavor
Juiciness	Very juicy and moist	Can become dry if overcooked
Ideal Use	Juicy burgers, meatballs	Tacos, pasta sauce, chili

Maximizing Flavor While Minimizing Calories

To enhance leaner patties, add ingredients like chopped mushrooms, onions, or zucchini for moisture. Use herbs and spices for flavor, and a binder like egg or breadcrumbs to help hold patties together. Avoid overcooking leaner beef to prevent dryness.

The Role of Ground Beef in a Healthy Diet

In moderation, ground beef can be part of a healthy diet. It's a good source of protein, iron, zinc, and B vitamins. Choosing leaner cuts and controlling portion sizes helps manage fat and calorie intake. Combining ground beef with vegetables and whole grains creates balanced meals. For more nutritional information, the USDA's FoodData Central is a valuable resource.

Conclusion: Making an Informed Choice

The calorie count of an 80/20 ground beef patty depends on cooking methods that reduce fat. A raw 4-ounce patty has about 287 calories, but cooking and draining fat significantly lowers the final amount. Grilling or pan-broiling helps reduce calories while maintaining flavor. For a much lower-calorie option, 90/10 ground beef is a better choice, but cooking technique remains important for both types.

Frequently Asked Questions

A cooked 4-ounce 80/20 ground beef patty, which typically weighs about 3 ounces after cooking due to water and fat loss, contains approximately 200-230 calories, depending on the cooking method.

Yes, draining the fat significantly reduces the calorie content. Studies show that pan-frying and draining can lower the fat and calorie count of 80/20 beef to levels comparable to a leaner blend.

When prepared and consumed in moderation, an 80/20 ground beef patty can be part of a healthy diet. It's an excellent source of protein, iron, and other essential vitamins and minerals. The key is controlling portion sizes and balancing it with other nutrients.

A cooked 4-ounce 90/10 ground beef patty (which reduces to about 3 ounces cooked) has fewer calories than an 80/20, with estimates around 200-220 calories, depending on preparation.

The higher fat content in 80/20 ground beef is prized for making juicy and flavorful burgers. The fat adds richness and helps bind the patty, creating a satisfying eating experience.

Grilling reduces calories by allowing rendered fat to drip away from the meat. This results in a leaner final product compared to pan-frying where the meat might reabsorb some of the fat.

To minimize calories, cook the patty using a method that allows fat to drain, such as grilling or pan-broiling. After cooking, drain the rendered fat and blot the patty with a paper towel.