How Many Ounces Does a Hamburger Lose After Cooking It?

January 9, 2026 •

2 min read

A cooked hamburger patty typically weighs about 25% less than its raw counterpart, a reduction caused by moisture evaporation and the rendering of fat during the cooking process. This weight change can vary significantly based on several factors, including the meat's initial fat-to-lean ratio, the cooking temperature, and the method used.

Quick Summary

Hamburgers lose an average of 25% of their weight during cooking due to moisture and fat loss. The extent of this shrinkage is influenced by the ground beef's fat content, the cooking method, and the temperature applied.

Key Points

Average Shrinkage: A typical hamburger patty loses about 25% of its weight during cooking due to moisture and fat loss.
Fat Content Matters: Higher fat ground beef (e.g., 80/20) yields a juicier burger but also results in more weight loss compared to leaner options.
Cooking Temperature: Cooking at lower temperatures reduces the rate of moisture loss, resulting in less overall shrinkage.
Preventing Bulging: Pressing a dimple into the center of the patty before cooking helps it cook more evenly and prevents it from puffing up.
Handle with Care: Avoid pressing down on the patty with a spatula while cooking, as this forces flavorful juices out and increases shrinkage.
Tracking Nutrition: For precise calorie tracking, it is most accurate to weigh meat in its raw, uncooked state, as nutritional content per ounce changes post-cooking.

The Science Behind Hamburger Weight Loss

When you cook a hamburger, the weight loss is primarily due to protein coagulation and moisture evaporation. Heat causes muscle proteins to tighten, expelling liquid, while water and melted fat turn into vapor and runoff, leading to shrinkage.

Why Higher Fat Content Affects Shrinkage

Ground beef with more fat, like an 80/20 mix, often results in juicier burgers but also greater weight loss as more fat renders out. Leaner mixes (e.g., 90/10) shrink less but can become dry if overcooked.

How Cooking Methods Impact Weight

Cooking method significantly impacts weight loss. High-temperature methods like grilling can cause more rapid and extensive shrinkage due to faster moisture loss. Lower-temperature methods, such as moderate pan-frying or sous-vide before searing, can help retain moisture and minimize weight loss. The USDA notes that moderate cooking temperatures reduce shrinkage.

Practical Tips to Minimize Shrinkage

Choose the Right Fat Ratio: An 80/20 blend is often recommended for a balance of juiciness and shape retention.
Form Patties Gently: Avoid overworking the meat to prevent a dense texture and excess shrinkage.
Create a Center Dimple: A thumbprint in the middle of the patty helps prevent bulging and uneven shrinkage.
Avoid Pressing the Patty: Pressing with a spatula forces out juices, leading to a drier, smaller burger.
Cook at Moderate Temperatures: Medium-high heat allows for even cooking and less moisture loss.

Comparison of Hamburger Cooking Shrinkage


Fat Content	Cooking Method	Approximate Raw Weight	Approximate Cooked Weight	Approximate Weight Loss
80% Lean / 20% Fat	Pan-Frying	4 oz (113g)	3 oz (85g)	1 oz (25%)
90% Lean / 10% Fat	Pan-Frying	4 oz (113g)	3.25 oz (92g)	0.75 oz (19%)
80% Lean / 20% Fat	Grilling (High Heat)	4 oz (113g)	2.8-2.9 oz (79-82g)	1.1-1.2 oz (27-30%)
90% Lean / 10% Fat	Grilling (High Heat)	4 oz (113g)	3.1-3.2 oz (88-91g)	0.8-0.9 oz (20-22%)
80% Lean / 20% Fat	Sous-Vide then Sear	4 oz (113g)	3.4-3.5 oz (96-99g)	0.5-0.6 oz (13-15%)

Note: These are approximations, as exact weight loss depends on many factors, including the precise cooking temperature and time.

Conclusion

Knowing how many ounces a hamburger loses after cooking is helpful for meal preparation and nutrition tracking. A 4-ounce raw patty typically cooks down to about 3 ounces, but this varies based on fat content and cooking technique. By selecting the right meat, controlling heat, and handling patties gently, you can minimize shrinkage and produce juicy burgers. The USDA provides further information on ground meat safety and preparation.

Frequently Asked Questions

Yes, 80/20 ground beef will typically shrink more than 90/10 because it has a higher fat content. The rendering of the extra fat contributes significantly to the overall weight loss during cooking.

Meat loses weight when cooked primarily due to moisture evaporation and fat rendering. The heat causes the meat's proteins to contract and squeeze out juices, while the fat melts and drips away.

You can minimize shrinkage by using meat with an 80/20 fat ratio, cooking over moderate heat, and avoiding pressing the patties with a spatula. Creating a thumbprint indentation in the center of the raw patty also helps it maintain its shape.

Hamburgers generally lose more weight when grilled over high heat compared to pan-frying, because the intense, direct heat from grilling drives off moisture more aggressively. Slower, more moderate cooking methods result in less shrinkage.

For the most accurate nutrition tracking, it is best to weigh ground beef in its raw state. The caloric and macro content of the meat itself doesn't change, but its weight does, which can skew calculations if you only measure the cooked portion.

No. While a 4 oz raw burger contains a specific amount of calories and macros, a 4 oz cooked burger would require more raw meat to achieve that weight and would therefore have a higher nutritional value. The nutrients are concentrated as water and some fat cook out.

An 80/20 fat-to-lean ratio is widely considered an excellent balance for juicy, flavorful burgers that still have a manageable amount of shrinkage. While leaner cuts shrink less, they can also become dry more easily.