How much protein is in a 1/4 lb hamburger patty?

November 12, 2025 •

3 min read

According to nutritional data, a cooked hamburger patty made from 1/4 lb of 80/20 ground beef provides around 20 grams of protein. The precise amount of protein in a 1/4 lb hamburger patty, however, is not a single number and varies based on the lean-to-fat ratio of the ground beef and the cooking method used.

Quick Summary

A cooked 1/4 lb beef patty typically contains 18 to 22 grams of protein, with the final amount varying based on the meat's lean-to-fat ratio and preparation. Cooking concentrates protein as water and fat are lost, making leaner beef options more protein-dense per ounce.

Key Points

Protein Range: A 1/4 lb hamburger patty provides approximately 18 to 22 grams of protein after cooking, with the amount depending on the fat content.
Leaner Means More Protein: The leaner the ground beef (e.g., 95/5 vs 80/20), the higher the protein concentration per ounce in the cooked patty.
Cooking Concentrates Protein: As a patty cooks, it loses water and fat, causing it to shrink. The total protein amount remains, but it becomes more concentrated in the final cooked weight.
Fat Ratio Impacts Nutrition: While a 95% lean patty offers more protein, fattier options like 80/20 have more flavor due to the higher fat content.
Cooking Method Matters: Grilling or broiling helps reduce the fat content of a burger, as excess fat drips away, making it a healthier option.
Protein for Your Diet: The protein from ground beef is a high-quality, complete protein source, beneficial for muscle repair and general health.

Understanding Patty Weight: Raw vs. Cooked

When calculating the nutrition of a hamburger, it's crucial to distinguish between its raw and cooked weight. A raw 1/4 lb (4 ounce) patty loses weight during the cooking process primarily due to the loss of moisture and fat. The cooked weight is typically around 70-75% of its raw weight, meaning a 4-ounce raw patty will shrink to about 3 ounces cooked. While the patty gets smaller, the total protein content doesn't disappear; it simply becomes more concentrated in the remaining mass.

The Role of Lean-to-Fat Ratio

The most significant factor influencing how much protein is in your hamburger patty is the lean-to-fat ratio. Ground beef is commonly sold in different ratios, such as 80/20 (80% lean, 20% fat) or 90/10 (90% lean, 10% fat). A leaner cut will naturally have more protein per ounce because it contains a smaller percentage of fat.

Protein Content by Lean-to-Fat Ratio

95% Lean / 5% Fat: A cooked patty from this very lean blend offers one of the highest protein concentrations, with one 1/4 lb raw patty yielding approximately 22 grams of protein after cooking. This is a popular choice for those prioritizing low fat intake.
90% Lean / 10% Fat: Opting for this slightly fattier blend will still give you a significant protein boost, with a cooked patty typically containing around 21–23 grams of protein. The higher fat content adds some flavor and moisture.
80% Lean / 20% Fat: This is a very common ground beef blend for burgers. A cooked patty derived from a 1/4 lb raw portion will provide roughly 20 grams of protein.
70% Lean / 30% Fat: This is a fattier blend that offers less protein per ounce. A cooked patty made from 1/4 lb of this meat has about 18 grams of protein. While lower in protein, it is prized for its flavor.

How Cooking Affects Protein and Other Nutrients

The way you prepare your hamburger can slightly affect its overall nutritional profile. While the total protein content is largely retained, some vitamins and minerals can be lost, and the fat content can be controlled.

Best Cooking Methods for Protein Retention:

Grilling or Broiling: Cooking your patty on a grill or under a broiler allows excess fat to drip away. This can reduce the total fat and calorie count of the final product without impacting the total protein.
Pan-Frying: Pan-frying a burger can be a great way to retain moisture. If you are watching your fat intake, you can drain the excess fat from the pan after cooking to keep the patty as lean as possible.

Comparison Table: Protein by Fat Content (4 oz Raw Weight)


Ground Beef Ratio	Approx. Cooked Weight (oz)	Approx. Protein (g)	Approx. Fat (g)
95% Lean / 5% Fat	3	22	5
90% Lean / 10% Fat	3	23	10
80% Lean / 20% Fat	3	20	13
70% Lean / 30% Fat	3	18	13

Conclusion: Getting the Most Protein from Your Patty

In conclusion, a 1/4 lb hamburger patty is a reliable source of high-quality protein, typically offering between 18 and 22 grams of protein depending on the lean-to-fat ratio. For those aiming to maximize protein while minimizing fat and calories, selecting a leaner blend like 95/5 or 90/10 is the best strategy. The cooking method also plays a role in managing the final fat content, with grilling being an excellent option for letting excess fat drip off. By understanding these factors, you can make informed choices to align your burger consumption with your nutritional goals. For more in-depth nutritional data and research on meat composition, you can refer to sources like the University of Rochester Medical Center.

Frequently Asked Questions

No, a hamburger patty does not lose a significant amount of protein when cooked. The protein becomes more concentrated because the patty loses water and melts away fat during the cooking process, causing it to shrink.

After cooking, a 1/4 lb (4 ounce) raw patty typically weighs about 3 ounces. This is because meat loses a considerable amount of moisture and fat during the cooking process.

Yes, there can be a slight difference. Grass-fed beef is often leaner than grain-fed, which can result in a slightly higher protein concentration per ounce.

The 90/10 ground beef patty will have more protein per ounce. Leaner meat has a higher protein content relative to its fat content, so a 90% lean patty is more protein-dense than an 80% lean one.

Pan-frying does not significantly alter the total protein content of the patty. The final nutritional profile, however, will contain more fat if the rendered fat is not drained off after cooking.

You can increase the total protein in a burger by adding toppings like cheese, which can contribute an extra 5-6 grams of protein, or by simply using a larger patty.

The protein content can vary. For example, a McDonald's Quarter Pounder patty has approximately 19 grams of protein, but this can differ slightly depending on the restaurant's specific blend and preparation.