How much protein is in a lean beef patty?

January 1, 2026 •

3 min read

According to the USDA, a standard cooked 3-ounce patty made from 90% lean ground beef contains over 22 grams of protein. This high-quality protein source is a cornerstone of many balanced diets, but the exact amount can vary significantly based on the fat content and the patty's size.

Quick Summary

The protein content of a lean beef patty is primarily determined by its fat-to-lean ratio and cooked size. Leaner options offer more protein per ounce, providing a nutrient-dense and versatile component for muscle-building diets.

Key Points

Fat-to-Lean Ratio is Key: The protein content per cooked ounce increases as the fat percentage decreases due to moisture and fat loss during cooking.
95/5 Beef is a Protein Powerhouse: A 3 oz cooked patty from 95% lean beef can contain nearly 30 grams of protein, making it the highest protein option among common beef ratios.
Cooking Method Affects Final Weight: Grilling or broiling allows more fat to drain, resulting in a slightly higher protein concentration per gram of the final cooked patty compared to pan-frying.
Lean Beef Offers More Than Protein: In addition to being a complete protein source, lean beef is rich in essential nutrients like iron, zinc, selenium, and B vitamins.
Versatile for Dieting: Lean beef is a versatile and satisfying protein source that supports muscle growth, satiety, and overall health goals.
Standard Serving Size: A common cooked serving of a 4 oz raw patty (which shrinks to about 3 oz) provides roughly 21-25 grams of protein, depending on the initial leanness.

Understanding the Nutritional Value of a Lean Beef Patty

When you're tracking your protein intake, a lean beef patty is an excellent and popular choice. However, not all patties are created equal. The most crucial factor influencing the protein count is the fat percentage of the ground beef used. Leaner meat, such as 95% lean, contains more protein per ounce after cooking because there is less fat and moisture to cook away compared to fattier blends like 80% lean.

The Impact of Fat Content on Protein

The fat-to-lean ratio of ground beef is often labeled on the package, for example, 90/10 or 85/15. This ratio refers to the percentage of lean meat versus fat. Cooking a patty causes moisture and fat to render and drip away, which concentrates the protein content in the final product by weight. For example, a 4 oz raw patty of 93/7 ground beef, which contains approximately 23 grams of protein, will end up denser in protein after cooking, as the final cooked weight will be less. In contrast, a fattier 80/20 patty will lose more fat during cooking, meaning it will have a lower protein count for the same raw starting weight.

Protein in a 3-ounce Cooked Lean Beef Patty

To give a more specific idea, here's a breakdown based on fat percentage, using a standard 3-ounce (85g) cooked serving:

95% Lean / 5% Fat: Contains approximately 29.7 grams of protein per 3 ounces.
90% Lean / 10% Fat: Provides about 22.19 grams of protein per 3 ounces.
85% Lean / 15% Fat: Offers around 20.93 grams of protein per 3 ounces.

This data shows a clear trend: the leaner the beef, the more protein you get for the same cooked weight. This makes 95% or 93% lean ground beef a prime choice for those looking to maximize their protein consumption while minimizing fat intake.

Key Nutritional Benefits of Lean Beef

Beyond just protein, lean beef is a nutrient-dense food that offers several other essential nutrients.

Essential Amino Acids: Beef is a complete protein, meaning it contains all nine essential amino acids necessary for muscle repair and growth.
Micronutrients: It is a rich source of bioavailable iron, zinc, and selenium, which are vital for immune function and energy production.
Vitamins: Lean beef provides a significant amount of B vitamins, especially B12, which is crucial for nerve function and red blood cell formation.

Comparison Table: Lean Beef vs. Other Protein Sources


Protein Source	Serving Size	Protein (Approx.)	Fat (Approx.)	Notes
95% Lean Beef Patty	3 oz cooked	~29.7g	~7.4g	Excellent source of complete protein with lower fat.
90% Lean Beef Patty	3 oz cooked	~22.2g	~10g	A solid protein option with slightly more flavor from fat.
Chicken Breast (Skinless)	3 oz cooked	~27g	~3.2g	Lower in fat but can be slightly lower in iron and zinc compared to beef.
Ground Turkey (Lean)	3 oz cooked	~22g	Varies widely	Nutritional profile is similar to lean beef mince.
Salmon Fillet	3 oz cooked	~23g	~11g	Rich in omega-3 fatty acids, making it a healthy option.

Cooking Methods and Protein

The way you cook your beef patty has a minimal effect on the total amount of protein, but it can impact the final cooked weight and fat content. Methods that allow fat to drain, such as grilling or broiling, will result in a leaner finished product with a more concentrated protein-to-fat ratio. Pan-frying, while still effective, may leave more fat in contact with the patty unless you actively drain it. Regardless of the cooking method, the protein is largely retained throughout the process.

Conclusion

Understanding how much protein is in a lean beef patty is straightforward once you know the fat-to-lean ratio. Leaner options like 95/5 beef deliver the most protein per cooked ounce and are an excellent choice for those prioritizing a high-protein, lower-fat diet. Fattier cuts offer a slight trade-off in protein concentration for increased flavor and juiciness. Ultimately, a lean beef patty is a nutritionally robust component of a healthy diet, providing not only high-quality protein but also a host of other essential nutrients.

For more information on the nutritional aspects of different food items, resources like the USDA FoodData Central are invaluable tools for making informed dietary choices.

Frequently Asked Questions

A larger, cooked beef patty will naturally have more protein than a smaller one of the same fat-to-lean ratio. For example, a 6 oz cooked patty will have significantly more protein than a 3 oz cooked patty.

Yes, grass-fed beef is typically leaner than grain-fed beef. Because of its lower fat content, grass-fed beef often has a slightly higher protein concentration per ounce, though the difference is generally minimal.

The cooking method does not significantly alter the total protein content, as protein is stable under normal cooking temperatures. However, methods that drain fat, like grilling, can increase the protein concentration per gram of the final, cooked product.

According to USDA guidelines, a cooked, fresh meat cut is considered 'lean' if it contains less than 10 grams of total fat, less than 4.5 grams of saturated fat, and less than 95 mg of cholesterol per 100 grams.

Yes, adding fillers like textured vegetable protein (TVP) can change the overall nutritional composition, including the protein percentage. It can also impact moisture retention and other textural attributes.

While both are excellent complete protein sources, lean beef often has slightly more iron and zinc. A 100g serving of skinless chicken breast has around 31g of protein, while lean beef is closer to 26g, depending on the specific cut.

No, cooking a beef patty for an extended period does not significantly reduce its protein. Overcooking primarily affects the moisture content and tenderness of the meat, not the protein itself.