How much protein is in 1 lb of cooked hamburger?

November 28, 2025 •

3 min read

A pound of raw 80/20 ground beef provides around 77.88 grams of protein. However, the cooking process alters the protein concentration. The answer to how much protein is in 1 lb of cooked hamburger is determined by the lean-to-fat ratio.

Quick Summary

The total protein in one pound of cooked hamburger is similar to the raw amount, but is more concentrated. The protein yield depends on the initial lean-to-fat ratio. Leaner ground beef provides more protein in the cooked product.

Key Points

Fat Ratio is Key: The lean-to-fat ratio determines the final protein content in the cooked product.
Cooking Concentrates Protein: As ground beef cooks, it loses water and fat, which shrinks the total weight and makes the protein more concentrated.
90/10 vs 80/20: A pound of cooked 90/10 ground beef yields approximately 86 grams of protein, while a pound of cooked 80/20 yields about 78 grams.
Raw Weight for Accuracy: Weigh and calculate macros based on the raw, uncooked weight of ground beef for consistent tracking.
Protein is Durable: Normal cooking processes do not destroy the protein content of meat; prolonged overcooking can cause minor degradation.
Draining is a Factor: The more fat drained from the cooked hamburger, the higher the protein concentration will be.

Understanding the Protein in Cooked Hamburger

When ground beef is cooked, weight is lost through the evaporation of water and the rendering of fat. The total amount of protein in the meat does not change significantly during cooking; it becomes more concentrated. The lean-to-fat ratio of the raw meat determines the protein content of cooked hamburger.

The Impact of the Lean-to-Fat Ratio

The lean-to-fat ratio (such as 80/20 or 90/10) is the most important factor for protein content. A higher fat percentage means more non-protein material. When the fat is rendered during cooking, leaner blends will yield more protein per pound than fattier ones. This is crucial for anyone tracking macronutrients.

Protein Content by Ground Beef Blend

The approximate protein content for common ground beef blends after cooking from a one-pound (16 oz) raw portion is detailed below. These figures are based on standard nutrition data, assuming the rendered fat is drained off.

90/10 Ground Beef

For ground beef that is 90% lean and 10% fat, the protein yield is higher. A one-pound portion of this blend, once cooked, typically provides around 86 grams of protein. This is a good choice for those seeking a higher protein intake while keeping fat content lower.

85/15 Ground Beef

A medium-lean blend of 85% lean and 15% fat provides a good balance. A one-pound raw portion, when cooked, yields approximately 84 grams of protein. It offers a good balance of flavor and lower fat.

80/20 Ground Beef

This is one of the most common blends. An 80/20 mix, containing 80% lean meat and 20% fat, provides around 78 grams of protein when cooked from a one-pound raw starting weight. It offers a richer flavor due to the higher fat content, preferred for burgers.

70/30 Ground Beef

A 70/30 blend offers the least protein. A pound of 70/30 ground beef delivers around 68-70 grams of protein. This blend is typically used for dishes where maximum flavor and moisture are desired.

Ground Beef Protein Comparison Table

Here is a table comparing approximate values for a one-pound raw portion after it has been cooked.


Lean-to-Fat Ratio	Approximate Cooked Protein (per 1 lb raw)	Approximate Weight Loss from Cooking	Calorie Range per 1 lb (cooked)
90/10	~86 grams	~20-25%	~690-800 kcal
85/15	~84 grams	~25-30%	~775-975 kcal
80/20	~78 grams	~30%	~780-1150 kcal
70/30	~70 grams	~30-35%	~1000-1400 kcal

Factors Affecting Final Protein Content

While the starting ratio is the most important element, other variables can influence the final cooked protein yield.

Cooking Method: Pan-frying, grilling, and baking can result in slightly different amounts of rendered fat and moisture loss. A method that allows more fat to drip away may result in a slightly higher protein concentration.
Draining Fat: Draining fat from pan-cooked ground beef is crucial. Removing the fat effectively reduces the cooked weight, increasing the protein concentration.
Overcooking: Overcooking to the point of charring can cause some degradation. However, this amount is negligible in a standard home-cooking scenario.

Tips for Tracking Your Protein Intake

Being consistent is more important than absolute perfection. Here are tips based on meat shrinkage:

Track Raw Weight: The most accurate way to track intake is to measure the ground beef while it is raw. Nutritional databases provide consistent data based on raw weight.
Use a Scale: Weight is more accurate than estimating portion sizes. A digital kitchen scale is essential.
Know Your Ratio: Always check the lean-to-fat ratio on the packaging. This is the most important information for estimating final protein content.
Be Mindful of Fat Retention: If you are not draining the fat, the overall protein and fat content will be different. This can impact total calorie intake.
Use Cooking Liquid: For dishes like stews or sauces, some soluble nutrients and a small amount of protein will be retained.

Conclusion: Making an Informed Choice

When you cook a one-pound package of ground beef, the total protein remains largely the same, but it becomes more concentrated. The exact protein amount depends on the lean-to-fat ratio. For precise nutritional tracking, always measure meat raw. Understanding these concepts enables you to make informed decisions about meals and incorporate ground beef into a balanced diet. More information on USDA nutrient data can be found here.

Frequently Asked Questions

The lean-to-fat ratio significantly impacts the protein content. A leaner blend (90/10) has a higher percentage of meat and less fat, resulting in more total protein per cooked pound.

Track nutritional values based on the raw weight. Weighing the meat raw provides a reliable measure for calculating protein intake due to varying moisture and fat loss.

Cooking does not destroy protein. Heat causes proteins to denature, which makes them easier to digest and absorb. The total protein amount is largely preserved through cooking.

A one-pound raw portion of 90/10 ground beef, once cooked and drained, will provide approximately 86 grams of protein.

An 80/20 hamburger blend yields about 78 grams of protein when cooked from one pound of raw meat after the fat is drained.

Ground beef typically loses about 20-30% of its raw weight during cooking, primarily due to the evaporation of water and the rendering of fat. Fattier blends lose more weight.

Draining the fat does not change the total amount of protein, but reduces the cooked weight, concentrating the protein.

Maximize protein retention by avoiding overcooking at high temperatures. Using moist-heat methods can help preserve the integrity of the protein.