How Much Protein Is In 8 Ounces of Cooked Hamburger Meat?

November 23, 2025 •

4 min read

A cooked 8-ounce patty of 90/10 ground beef can pack more than 50 grams of high-quality protein. Understanding how much protein is in 8 ounces of cooked hamburger meat requires examining the specific lean-to-fat ratio, which significantly impacts its nutritional profile. The cooking process itself also influences the final protein density.

Quick Summary

The protein content in 8 ounces of cooked hamburger meat varies significantly depending on the lean-to-fat ratio, ranging from approximately 50 to 67 grams.

Key Points

Fat content is key: The lean-to-fat ratio is the primary factor influencing how much protein is in 8 ounces of cooked hamburger meat.
Leaner means more protein per ounce: A 93/7 hamburger provides more protein per cooked ounce than an 80/20 hamburger because it contains less fat.
Cooking concentrates protein: Moisture and fat loss during cooking cause the protein content per ounce to increase compared to raw beef.
Significant protein source: Even an 80/20 hamburger provides over 60 grams of high-quality protein in an 8-ounce serving.
More than just protein: Hamburger meat is also a rich source of essential nutrients like iron, zinc, and B vitamins.

Understanding the Lean-to-Fat Ratio

The most significant factor determining the protein content in your cooked hamburger is the lean-to-fat ratio. Ground beef is sold with labels like 80/20, 90/10, or 93/7, indicating the percentage of lean meat to fat by weight. Since fat contains no protein, a higher fat percentage means a lower protein concentration per ounce in the raw beef. However, during cooking, a significant portion of the fat renders out, especially with higher-fat blends. The loss of fat and moisture means the remaining cooked meat is more concentrated in protein by weight.

Protein Content by Common Ratios

To accurately determine how much protein you're getting, it's crucial to look at the post-cooked weight and ratio. Below are estimates for an 8-ounce serving of cooked hamburger meat based on common lean-to-fat ratios.

80/20 Ground Beef

For an 8-ounce serving of cooked 80/20 ground beef, you can expect a substantial amount of protein. Based on data for a 4-ounce cooked portion yielding about 30.5 grams of protein, an 8-ounce portion would contain roughly 61 grams of protein. While this option is higher in fat and calories, it still provides a powerful protein punch.

90/10 Ground Beef

Opting for a leaner blend like 90/10 increases the protein density. For 8 ounces of cooked 90/10 ground beef, nutrition databases indicate a protein content of around 57 grams. This is a popular choice that offers a good balance of flavor and high protein with less fat than the 80/20 variety.

93/7 Ground Beef

As one of the leanest options, 93/7 ground beef delivers the highest protein concentration per ounce. An 8-ounce cooked serving, extrapolated from a 3-ounce cooked portion with 25 grams of protein, provides approximately 67 grams of protein. This makes it an ideal choice for those prioritizing protein intake and minimizing fat.

How Cooking Affects Protein and Weight

The cooking process changes the weight and nutritional density of ground beef. Here is what happens:

Moisture Loss: Meat contains a significant amount of water. As it cooks, this water evaporates, causing the meat to shrink.
Fat Loss: Especially with fattier blends like 80/20, a considerable amount of fat melts and drains away during cooking. This fat loss is why a raw patty weighs more than its cooked counterpart.
Protein Concentration: Because moisture and fat are lost, the remaining mass of the cooked beef has a higher concentration of protein per gram than the raw beef. An 8-ounce raw patty will shrink during cooking, but the final cooked portion will have a higher protein density for its reduced weight.

Comparison of Hamburger Ratios (8 oz, Cooked)


Lean-to-Fat Ratio	Approximate Protein (g)	Approximate Fat (g)	Approximate Calories
80/20	61 g	39 g	609
90/10	57 g	24 g	463
93/7	67 g	21 g	475

Note: Nutritional values are estimates and can vary based on cooking method and specific cut of meat. The calorie and fat numbers are extrapolated from cited data for 90/10 (8oz) and 80/20 (8oz equivalent). The 93/7 figures are calculated based on a 3 oz cooked serving.

The Nutritional Benefits of Hamburger Meat

Beyond being a potent source of complete, high-quality protein, ground beef offers a wide range of essential nutrients. These include:

Iron: Crucial for oxygen transport and red blood cell formation.
B Vitamins: Ground beef is rich in Vitamin B12, Niacin, and B6, which are vital for energy metabolism and cognitive function.
Zinc: An important mineral for immune function and cell growth.
Selenium: A powerful antioxidant that plays a role in thyroid health.

How to Maximize Protein from Hamburger

If you are looking to get the most protein out of your hamburger, here are some tips:

Choose a Leaner Blend: Opting for a 90/10 or 93/7 blend will naturally give you more protein per ounce.
Drain the Fat: After cooking, drain off any excess fat. This will increase the final protein concentration of the cooked beef.
Use Proper Cooking Methods: Grilling or pan-frying with good drainage will help shed fat. Avoid cooking methods that retain fat, like baking in a dish with a lot of liquid.
Control Portion Sizes: Being mindful of portion sizes is important to manage overall caloric intake while meeting your protein requirements.

Conclusion: Choosing the Right Hamburger for Your Needs

The answer to how much protein is in 8 ounces of cooked hamburger meat isn't a single number, but rather a range that depends on the lean-to-fat ratio. Leaner beef offers a higher protein density and fewer calories, while fattier cuts provide a more indulgent flavor. For a diet-conscious individual, a 93/7 blend delivers the most protein per ounce. For those less concerned with fat content and prioritizing flavor, an 80/20 blend is a great option that still provides a significant amount of high-quality protein. No matter your choice, cooked hamburger meat is a highly nutritious and versatile protein source.

For additional nutritional data, you can consult the official USDA FoodData Central database.

Frequently Asked Questions

Yes, cooking raw ground beef changes its protein density. As fat and moisture are lost during the cooking process, the protein becomes more concentrated in the remaining meat by weight, meaning a cooked portion has a higher protein-to-weight ratio than the same weight of raw beef.

For maximizing protein intake per ounce, the 90/10 ground beef is better because it has a lower fat percentage. While both are excellent protein sources, the leaner 90/10 option provides more protein for the same cooked weight.

You can use the values provided in the article as a reference. For instance, if an 8-ounce cooked 90/10 portion has 57g of protein, a 4-ounce portion would have approximately 28.5g of protein. You can scale the numbers up or down proportionally based on your portion size.

While grass-fed beef may have a different overall nutritional profile, the difference in the amount of protein is generally minimal. The lean-to-fat ratio remains the primary determinant of protein content.

Hamburger meat is an excellent source of essential nutrients including iron, zinc, selenium, and B vitamins like B12, niacin, and B6. These are important for energy metabolism, immune function, and red blood cell formation.

Yes, you can increase the overall protein content of your meal by adding other high-protein ingredients to your hamburger. For example, adding an egg as a binder or serving it with a side of beans or quinoa will boost the total protein.

The weight reduction occurs because the meat loses water and fat during the cooking process. This is a normal phenomenon, and it actually results in a higher concentration of protein in the remaining cooked meat.