How much protein is in a 6 oz cooked hamburger?

November 23, 2025 •

3 min read

According to nutrition data, a 6 oz cooked hamburger patty can provide a significant amount of high-quality protein, with the exact quantity varying based on the beef's lean-to-fat ratio. A leaner patty, such as 90/10, can contain over 40 grams, while a fattier 80/20 mix will have slightly less protein per ounce.

Quick Summary

The protein in a 6 oz cooked hamburger is highly dependent on the ground beef's lean-to-fat ratio. Leaner blends offer more protein per ounce because they have less fat and water. The final cooked weight can also impact calculations. A 90/10 patty provides more protein than an 80/20 patty of the same initial raw weight.

Key Points

Protein Varies by Fat Ratio: A leaner hamburger, like 90/10, contains more protein per ounce than a fattier blend like 80/20.
Cooking Concentrates Protein: The cooking process removes water and fat, which increases the protein concentration per unit of final cooked weight.
90/10 Blend Provides More Protein: A 6 oz cooked patty of 90/10 ground beef can have over 40 grams of protein.
80/20 Blend Contains Less Protein: A 6 oz cooked patty of 80/20 ground beef provides less protein, typically in the 30-39 gram range, due to higher fat content.
Toppings Add to Total Protein: The overall protein count can be increased with the addition of toppings like cheese, which can contribute several extra grams.

Understanding Protein Content in Cooked Hamburgers

When determining how much protein is in a 6 oz cooked hamburger, it is crucial to first recognize that the lean-to-fat ratio of the ground beef is the most influential factor. The cooking process itself, which reduces both moisture and fat, concentrates the remaining nutrients, including protein. A raw 6 oz patty will cook down to a smaller weight, and the protein content is calculated based on the final cooked weight. Therefore, a 6 oz cooked patty represents the post-cooking weight, and its protein density will be higher than the raw product of the same weight.

Comparing Different Ground Beef Blends

Different ground beef blends offer varying protein amounts. The standard ratios you will find at the grocery store are 80/20, 85/15, and 90/10. Here is a breakdown of what you can expect from a 6 oz cooked patty of each blend:

90/10 (90% lean, 10% fat): A 6 oz cooked patty of 90/10 ground beef provides approximately 43-46 grams of high-quality protein. This lean option offers a substantial protein boost with fewer calories from fat.
85/15 (85% lean, 15% fat): With this blend, a 6 oz cooked hamburger can yield around 44-45 grams of protein. The protein content remains high, with a slightly higher fat content contributing to juiciness and flavor.
80/20 (80% lean, 20% fat): A 6 oz cooked patty from this fattier blend will contain approximately 30-39 grams of protein, although values can vary significantly depending on the specific source and cooking method. The higher fat content results in a more flavorful burger but reduces the percentage of protein by weight.

The Importance of a Complete Protein Source

Beef is a complete protein, meaning it contains all nine essential amino acids that your body cannot produce on its own. These amino acids are vital for many bodily functions, including muscle repair, tissue growth, and supporting a healthy immune system. Incorporating beef into your diet, in moderation, can be an efficient way to meet your daily protein requirements, especially for those with fitness goals or higher protein needs.

Factors Influencing Your Hamburger's Final Protein Count

Several factors can influence the final protein count of your cooked hamburger beyond the initial beef ratio:

Cooking Method: The cooking method affects how much fat and moisture are lost. Broiling or grilling, for example, will typically render more fat than pan-frying, which can leave some fat in the pan.
Toppings and Condiments: Adding cheese can substantially increase the total protein count of your hamburger. A slice of cheddar cheese, for instance, adds several grams of protein. Other toppings like lettuce and tomato offer minimal protein.
Doneness: Cooking a patty to a well-done state will result in more fat and moisture loss, concentrating the protein more by weight compared to a rare or medium-rare preparation.

Comparison of Hamburger Protein Content (Per 6 oz Cooked Patty)


Beef Blend	Approximate Protein (grams)	Notes
90/10 (Lean)	43-46g	Highest protein per ounce, lower fat content.
85/15 (Lean)	44-45g	Excellent balance of flavor and protein.
80/20 (Regular)	30-39g	More flavorful, higher fat content, slightly less protein.
93/7 (Extra-Lean)	~35g	Very lean option, less juicy, but maximum protein density.

Making the Right Choice for Your Diet

For those focused on maximizing protein intake while minimizing fat, opting for a leaner ground beef like 90/10 or 93/7 is the clear choice. This is particularly beneficial for individuals managing their calorie intake or following a low-fat diet. However, for those who prioritize flavor and juiciness, an 85/15 blend offers a great compromise, delivering ample protein with a richer taste. The 80/20 option provides a classic, robust flavor profile but at the cost of more calories from fat. Your choice depends on your specific nutritional goals and personal preference.

Conclusion

In summary, a 6 oz cooked hamburger is an excellent source of protein, but the exact amount can vary considerably. Expect a range of roughly 30 to 46 grams of protein, with leaner blends such as 90/10 providing a higher concentration. The lean-to-fat ratio is the primary determinant, followed by the cooking method and added ingredients. By considering these factors, you can make an informed decision to align your hamburger choice with your dietary needs, whether you're seeking to build muscle, manage weight, or simply enjoy a delicious, protein-rich meal. Johns Hopkins Medicine provides additional information on protein content in common foods.

Frequently Asked Questions

No, the total protein amount in the patty does not change during cooking. However, the weight of the patty decreases as moisture and fat are lost, which results in a higher protein density per ounce of the final cooked product.

A higher lean-to-fat ratio, such as 90/10, means there is more muscle tissue and less fat in the beef. Since protein comes from muscle tissue, a leaner blend will have more protein by weight.

Yes, even with a higher fat content, an 80/20 hamburger is still a great source of protein. A 6 oz cooked patty can contain a substantial amount of protein, although less than a leaner alternative.

A 6 oz cooked hamburger patty made from 90/10 ground beef contains approximately 43-46 grams of protein, making it a very high-protein meal.

Adding cheese can significantly increase the total protein count of your meal. A single slice of cheddar, for example, can add several grams of protein, depending on the type and brand.

A complete protein source is a food that contains all nine essential amino acids that the human body cannot produce on its own. Beef, and therefore hamburgers, is a classic example of a complete protein source.

Yes, a simple rule of thumb is that one ounce of cooked meat generally contains about 7 grams of protein. Thus, a 6 oz portion would be roughly 42 grams of protein, a good starting estimate.