How many calories are in one hamburger patty?

October 9, 2025 •

3 min read

According to nutritional data, a typical 4-ounce beef hamburger patty made from 80/20 ground beef contains approximately 280 to 300 calories. However, the number of calories in one hamburger patty can vary significantly depending on several key factors, including the type of meat, the lean-to-fat ratio, and the cooking method.

Quick Summary

The calorie count of a single hamburger patty is highly dependent on its size, fat content, and protein source. Options range from standard beef to leaner turkey or plant-based versions, with cooking methods also playing a role.

Key Points

Fat Content is Key: The lean-to-fat ratio of ground beef is the primary determinant of a beef patty's calorie count.
Size Matters: A larger patty will have significantly more calories than a smaller one, regardless of the meat's leanness.
Alternative Patties Have Fewer Calories: Turkey and plant-based patties are generally lower in calories and saturated fat than standard ground beef.
Cooking Method Affects Calories: Grilling a patty allows excess fat to drain off, reducing the final calorie count compared to pan-frying.
Flavor Doesn't Equal Calories: Using spices and vegetables can enhance flavor without adding the calories associated with higher fat content.

Factors that influence hamburger patty calories

Many variables impact the final calorie count of a single hamburger patty, moving beyond just the type of protein used. Understanding these factors can help you make more informed dietary choices.

Lean-to-fat ratio

The lean-to-fat ratio is the most significant factor affecting the calorie content of a beef patty.

80% Lean / 20% Fat (80/20): A 4-ounce patty of 80/20 ground beef generally contains 280–300 calories. This higher fat content contributes to a juicy and flavorful burger but also increases the calorie count.
85% Lean / 15% Fat (85/15): A 4-ounce patty of this leaner blend has approximately 240–260 calories. It offers a good balance of flavor and fewer calories.
90% Lean / 10% Fat (90/10): Opting for this very lean ground beef results in a 4-ounce patty with roughly 200–220 calories, though it may be less juicy.

Patty size

Larger patties naturally contain more calories, as they are made with more meat. Common patty sizes and their approximate calorie counts (for 80/20 beef) include:

4-ounce (113 grams): 280–300 calories
6-ounce (170 grams): 420–450 calories
8-ounce (227 grams): 560–600 calories

Type of meat

Different protein sources offer distinct nutritional profiles and calorie counts. This can influence your burger choice for health reasons.

Beef: The standard for burgers, with calories depending heavily on the lean-to-fat ratio.
Turkey: A popular, leaner alternative. A 4-ounce patty from a combination of dark and light meat has about 193 calories, while an extra-lean version made from breast meat can be as low as 150 calories.
Plant-based: The nutritional content varies by brand. Some brands like Beyond Meat offer patties with around 270 calories, 20 grams of fat, and 25 grams of protein per 4-ounce patty.

Cooking method

How a patty is cooked can also affect its final calorie count, primarily by influencing how much fat is retained.

Grilling: This method allows a significant amount of fat to drip away, reducing the final calorie count.
Pan-frying: Cooking in a skillet with added oils or butter increases the total calorie content.

Comparison of hamburger patties

The following table compares the approximate calorie content of different 4-ounce burger patty types.


Burger Type	Lean/Fat Ratio	Approximate Calories (4 oz cooked)	Notes
Beef	80/20	280–300	Higher in fat, more flavor.
Beef	90/10	200–220	Lower in fat, can be drier.
Turkey	Light/Dark Meat	193	Good source of protein.
Turkey	93% Lean	150	Very low fat, can be dry.
Plant-Based	Varies	230–270	Zero cholesterol, fiber included.

Tips for reducing the calorie count of a hamburger patty

If you are aiming to reduce the calories in your hamburger, there are several simple strategies you can employ at home:

Choose leaner meat: This is the most effective way to lower the calorie and saturated fat content. Select ground beef that is 90% or 95% lean, or opt for ground turkey or chicken.
Experiment with meat blends: Blend leaner ground meat with finely chopped vegetables like mushrooms and onions or cooked bulgur wheat to add moisture and reduce fat without sacrificing taste.
Grill or broil: Cooking the patty on a grill or broiler rack allows excess fat to drip away. For stovetop cooking, use a ribbed griddle pan or a non-stick skillet with no added fat.
Add flavor with seasoning: Instead of relying on fat for flavor, use herbs, spices, and seasonings. Examples include garlic powder, onion powder, paprika, or a splash of Worcestershire sauce.

Conclusion

The calorie count of one hamburger patty is not a fixed number and is highly dependent on the protein source, fat content, and cooking method. For a standard 4-ounce beef patty, calories typically range from 200 to 300 based on leanness. By choosing leaner meats, adjusting the cooking style, and using flavorful seasonings, it is possible to create a delicious and satisfying hamburger patty that aligns with your nutritional goals.

Frequently Asked Questions

A 4-ounce (quarter-pound) beef patty has approximately 280 to 300 calories if made from 80/20 ground beef. This can decrease to 200–220 calories if a leaner, 90/10 blend is used.

Yes, grilling can help reduce the final calorie count of a hamburger patty. When cooked over an open flame or on a grill, some of the fat and grease drips away, lowering the total fat and calories.

Turkey burger patties are typically lower in calories than beef patties, especially if made from leaner ground turkey breast. A 4-ounce lean turkey patty can have around 150–193 calories, depending on the meat used.

The calorie count for plant-based patties varies by brand. For example, a Beyond Burger patty contains about 270 calories, while other brands might be slightly higher or lower.

Yes, buns and toppings can significantly increase the total calorie count. A standard bun adds 120–150 calories, and toppings like cheese, bacon, and mayonnaise can add another 100–200 calories or more per burger.

The lowest calorie option is typically a very lean patty, such as a 4-ounce patty made from 96% lean ground beef or a plain, lean turkey breast patty.

Yes, blending your ground meat with finely chopped vegetables like mushrooms or onions is an excellent way to add moisture and flavor while reducing the overall calories and fat content.