How much protein is in 2 ground beef patties?

November 8, 2025 •

4 min read

According to nutritional data, two medium-sized ground beef patties can contain between 40 to over 70 grams of protein, depending on their weight and fat content. Understanding how much protein is in 2 ground beef patties requires looking beyond a single number to consider factors like the beef's lean-to-fat ratio and how the meat is cooked.

Quick Summary

The protein content in two ground beef patties varies significantly based on patty size and the beef's lean-to-fat ratio. Leaner beef provides more protein per ounce, while cooking reduces overall weight, concentrating the protein. Typical servings can yield anywhere from 40 to 70 grams of high-quality protein.

Key Points

Protein Varies Significantly: The amount of protein in two ground beef patties depends heavily on the meat's lean-to-fat ratio and the patty's size.
Leaner Beef Equals More Protein: Because it contains less fat, leaner ground beef (e.g., 93/7) offers a higher protein concentration per cooked ounce than fattier blends (e.g., 80/20).
Cooking Concentrates Protein: As ground beef cooks, it loses water and fat, resulting in a smaller, denser patty with a higher protein-to-weight ratio than its raw equivalent.
Two Patties Provide Robust Protein: Two standard 4-ounce cooked patties can contain between 40 and 48 grams of protein, serving as a substantial protein source for a meal.
Nutrient-Dense Source: Beyond just protein, ground beef is a good source of essential nutrients like B vitamins, iron, and zinc.
Consider Patty Size and Ratio: To accurately estimate your protein intake, always factor in the raw patty size and the specific lean-to-fat blend of your ground beef.

Understanding the Protein in Your Ground Beef Patties

When calculating the protein in two ground beef patties, there's no one-size-fits-all answer. The final protein count is influenced primarily by two key factors: the beef's lean-to-fat ratio and the size of the patties. A standard 4-ounce raw patty typically shrinks to about 3 ounces when cooked, leading to a denser protein content in the finished product. A cooked 3-ounce patty from 85/15 ground beef contains about 21 grams of protein, while the same size patty from leaner 93/7 beef offers around 24 grams. This difference might seem small per patty, but for two patties, it can add up significantly.

The Impact of Lean-to-Fat Ratio

The lean-to-fat ratio of ground beef is perhaps the most critical determinant of its nutritional profile. Leaner beef contains less fat and water, which means a higher concentration of protein per ounce. This is especially true after cooking, when much of the fat and moisture render out of the meat.

93/7 Lean Ground Beef: This blend is very lean, resulting in less fat and fewer calories. A cooked 3-ounce patty offers one of the highest protein concentrations, with approximately 24 grams.
85/15 Lean Ground Beef: A popular choice for its balance of flavor and lower fat, a cooked 3-ounce patty from this blend contains about 21 grams of protein.
80/20 Lean Ground Beef: This fattier option provides more flavor but less protein per cooked ounce. A 3-ounce cooked patty offers around 20 grams of protein.

The Effect of Patty Size and Cooking

Beyond the beef blend, the size of your patties and the cooking process are vital. A common misconception is that a 4-ounce raw patty is the same as a 4-ounce cooked patty. In reality, ground beef loses about 20-25% of its weight during cooking, mostly due to the rendering of fat and evaporation of water. This weight loss concentrates the protein.

Here is a simple breakdown:

Standard 4 oz raw patty: Yields a roughly 3 oz cooked patty. A pair of these would contain about 42 grams of protein if made with 85/15 beef.
Larger 6 oz raw patty: Shrinks to about 4.5 oz cooked. Two patties from an 85/15 blend would provide a total of over 60 grams of protein.

Cooking Methods for Optimal Protein

How you cook your patties can also influence the fat and, consequently, the protein content of the final product. Different methods affect how much fat is retained or drained away.

Grilling: Cooking on a grill allows rendered fat to drip away, leading to a slightly leaner finished patty compared to pan-frying. This method is excellent for those looking to maximize their protein intake while minimizing fat.
Pan-Frying: Cooking in a skillet can cause the patties to sit in their rendered fat. For a healthier option, drain the fat from the pan halfway through cooking or use a non-stick pan with no added oil.
Broiling: Like grilling, broiling involves high heat that can help drain away fat, leaving a leaner and juicier patty.

Comparison Table: Protein Content in 2 Cooked Patties


Beef Type	Raw Patty Size	Cooked Patty Weight (approx.)	Protein per Patty (approx.)	Protein in 2 Patties (approx.)
93/7 Lean Beef	4 oz	3 oz	24 g	48 g
85/15 Lean Beef	4 oz	3 oz	21 g	42 g
80/20 Lean Beef	4 oz	3 oz	20 g	40 g
93/7 Lean Beef	6 oz	4.5 oz	36 g	72 g
85/15 Lean Beef	6 oz	4.5 oz	31.5 g	63 g
80/20 Lean Beef	6 oz	4.5 oz	30 g	60 g

Note: Calculations for 6oz patties and corresponding total protein are based on the protein-per-ounce data from the source documents.

Nutritional Context and Daily Requirements

For many, two ground beef patties represent a significant portion of their daily protein needs. The Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, though this can increase for athletes or those with specific fitness goals. A meal with two 4-ounce cooked patties could easily provide the majority of an average person's daily protein requirement. This makes ground beef a convenient and effective way to incorporate high-quality, complete protein into one's diet, which is essential for muscle repair, growth, and overall bodily function. The B vitamins (especially B12) and minerals like iron and zinc found in ground beef also make it a nutrient-dense option.

Conclusion

The protein content in two ground beef patties is not a single, fixed number but a variable influenced by the fat-to-lean ratio and the size of the raw meat. Leaner beef and larger patties both contribute to a higher total protein count per serving. By making informed choices about the beef blend and patty size, you can effectively manage the protein intake from your meal. A pair of standard 4-ounce patties can provide a substantial amount of protein, ranging from 40 to nearly 50 grams, making it a robust component of a protein-rich diet.

For more information on the nutrient content of common foods, consult reputable sources like Johns Hopkins Medicine's resource on protein content.

Frequently Asked Questions

Leaner beef contains less fat and moisture, meaning it has a higher concentration of protein per ounce. For example, 93/7 ground beef will have more protein per cooked ounce than 80/20 ground beef.

Yes, cooking causes ground beef patties to shrink by about 20-25% due to the loss of fat and water. While the total protein mass remains stable, its concentration per unit of weight increases.

A single cooked patty from a 4-ounce raw portion of 85/15 lean ground beef will typically provide around 21 grams of protein.

Yes, two patties generally provide a substantial amount of high-quality protein, easily meeting a significant portion of most individuals' daily protein requirements.

Cooking methods like grilling or broiling, which allow excess fat to drain away, can help maximize the protein content relative to the finished patty's weight.

Grass-fed beef tends to be leaner than grain-fed beef, which can result in a slightly higher protein concentration per ounce. However, the overall protein quality remains high in both.

Ground beef is also a good source of iron, zinc, phosphorus, and B vitamins, particularly vitamin B12.