Which burger has less calories, chicken or beef? A Definitive Guide

November 10, 2025 •

4 min read

According to nutritional data, a plain, lean chicken patty typically contains fewer calories than a standard beef patty of the same weight. However, the real answer to which burger has less calories, chicken or beef, is far more complex and depends on preparation, toppings, and cooking methods.

Quick Summary

This guide provides a detailed analysis comparing the caloric content of chicken and beef burgers, including the impact of lean-to-fat ratios, preparation methods, and common toppings.

Key Points

Lean chicken is naturally lower in calories: A plain, skinless chicken breast patty typically contains fewer calories than a standard beef patty of the same size.
Preparation methods are critical: Deep-frying a chicken patty can make it higher in calories than a lean, grilled beef burger due to the oil and breading.
Beef's lean-to-fat ratio matters: The calorie count of a beef burger varies significantly based on its lean-to-fat ratio (e.g., 95/5 vs. 80/20).
Toppings add hidden calories: Cheese, bacon, and creamy sauces can drastically increase the total calorie count of both chicken and beef burgers.
The bun and sauces play a major role: The type of bun and the amount of condiments can easily add a hundred or more calories to any burger.
Grilling is a healthier cooking method: For both chicken and beef, grilling helps fat drip away, reducing the final calorie count.
Homemade offers the most control: Making burgers at home allows for total control over ingredients, ensuring the healthiest option.

Unpacking the Calorie Myth: Beyond the Patty

When most people ask, "which burger has less calories, chicken or beef?", they assume a simple answer based purely on the type of meat. While chicken breast is leaner and inherently lower in calories than beef, this simple comparison is often misleading. The final calorie count of a burger is influenced by a complex interplay of factors, including the fat content of the meat, the cooking method, the bun, toppings, and sauces.

The Lean-to-Fat Ratio: The Starting Point

For beef, the lean-to-fat ratio is a critical determinant of its calorie density. Ground beef can range significantly, from high-fat 70/30 blends to much leaner 95/5 options. A standard fast-food beef patty is usually made from a higher-fat blend, whereas a homemade burger can be controlled for leanness. Chicken, particularly ground chicken or a chicken breast, generally has a lower fat content from the start. However, this is only true for unprocessed chicken. Ground chicken can have varying amounts of fat, and fried chicken patties often contain added fat and breading.

Preparation and Cooking Method: The Game Changer

How a burger is prepared fundamentally alters its nutritional profile. A grilled, skinless chicken breast is one of the lowest-calorie options available. The same can be said for a lean beef patty cooked on a griddle. The issue arises when we introduce fat-laden preparation methods.

Frying: A deep-fried, breaded chicken patty, like those found at many fast-food restaurants, can have a calorie count that rivals or even exceeds that of a standard beef burger. The breading absorbs oil, significantly increasing the total fat and calorie load.
Grilling vs. Pan-frying: Grilling allows fat to drip away from the meat, reducing the overall calorie count. Pan-frying, especially in a generous amount of oil or butter, can add hundreds of calories to either a chicken or beef patty.

Toppings and Condiments: Hidden Calories

Many consumers focus so much on the meat that they overlook the calorie impact of what goes on top. The toppings and condiments can easily make a low-calorie base into a high-calorie feast.

Cheese: A single slice of American or cheddar cheese can add 100 calories or more.
Bacon: Adding a few strips of bacon can increase the calorie count by 150-200 calories.
Sauces: Creamy sauces like mayonnaise, aioli, or special burger sauces are significant calorie contributors. A tablespoon of mayonnaise alone is around 90-100 calories.
Buns: The type of bun matters. A large brioche bun, for instance, has more calories than a standard sesame seed bun.

A Comparative Table: Chicken vs. Beef Burger Calories

To illustrate the impact of these variables, let's look at a side-by-side comparison of different burger builds. All figures are approximate and based on average patty sizes and standard restaurant-style preparations.


Burger Type	Patty Type	Preparation	Toppings	Calories (Approx.)
Simple Beef Burger	4oz 85/15 Ground Beef	Grilled	Bun, Ketchup, Mustard, Pickles, Onion	350-450
Lean Beef Burger	4oz 95/5 Ground Beef	Grilled	Bun, Ketchup, Mustard, Pickles, Onion	300-400
Simple Chicken Burger	4oz Ground Chicken	Grilled	Bun, Ketchup, Mustard, Pickles, Onion	300-400
Crispy Fried Chicken Burger	4oz Breaded Chicken Breast	Deep-fried	Bun, Mayo, Lettuce, Tomato	450-600+
Gourmet Beef Burger	6oz 80/20 Ground Beef	Pan-fried	Brioche Bun, Bacon, Cheddar, Aioli	700-900+

Making a Healthier Burger Choice

The choice between a chicken and beef burger is less about the inherent qualities of the meat and more about how it's prepared and what it's served with. Here are some strategies for making a healthier burger choice:

Go Grilled: Opting for a grilled patty over a fried one is the single most effective way to cut down on calories and unhealthy fats. This applies equally to both chicken and beef.
Choose Leaner Meat: If you're making a beef burger at home, select a higher lean-to-fat ratio (90/10 or 95/5) to reduce calories. For chicken, a skinless chicken breast is the leanest option.
Mind the Toppings: A burger's calorie load can skyrocket with cheese, bacon, and creamy sauces. Choose lighter toppings like lettuce, tomato, onions, and pickles. Use condiments like mustard in moderation.
Consider the Bun: You can save some calories by choosing a lighter bun or even opting for a lettuce wrap instead of a bread bun. Some people use two large portobello mushroom caps as a bun substitute.
Build Your Own: The best way to control the calorie count is to make your own burger from scratch. This gives you complete control over every ingredient, from the leanness of the meat to the sauce selection.

Conclusion: It’s All in the Details

Ultimately, the question of which burger has less calories, chicken or beef, doesn't have a simple answer. While a basic, lean chicken patty starts with a lower caloric base, the preparation and added ingredients dictate the final nutritional outcome. A gourmet beef burger with all the trimmings could easily have double the calories of a simple, grilled chicken burger. Conversely, a deep-fried chicken patty from a fast-food chain can be far higher in calories than a carefully constructed, lean grilled beef burger. For those concerned about calorie intake, the focus should be on cooking methods, portion sizes, and smart topping choices, regardless of the meat type.

This article is for informational purposes only and does not constitute medical advice. Consult with a qualified health professional for personalized dietary guidance.

Resources for Further Reading

Foodstruct's Beef vs Chicken Nutrition Comparison: A detailed breakdown of nutritional differences between beef and chicken.

Frequently Asked Questions

A grilled beef burger made with a lean patty is typically a healthier and lower-calorie option than a fried, breaded chicken burger, as the breading and oil used in frying add significant calories and fat.

To reduce calories, choose a grilled patty over a fried one, use lean meat, opt for a lighter bun or lettuce wrap, and choose lighter toppings like mustard and fresh vegetables instead of cheese, bacon, and creamy sauces.

Yes, the fat content significantly impacts the calorie count. For example, a 4-ounce 85/15 ground beef patty contains more calories than a 4-ounce 95/5 patty because fat has more calories per gram than protein.

No, this is often not the case. Many fast-food chicken burgers are breaded and fried, which can result in a calorie count that is the same or even higher than a basic grilled fast-food beef burger.

The best low-calorie choice is usually a grilled, unbreaded chicken or turkey burger, especially when served on a light bun or lettuce wrap with simple, low-calorie toppings.

Not necessarily. Ground chicken can contain varying amounts of fat, and fried chicken burgers often use cuts with skin or are heavily processed. A skinless chicken breast patty is the leanest option.

Yes, a beef burger can be healthier if it's made with very lean ground beef and prepared in a low-fat way (like grilling), especially when compared to a deep-fried, sauce-laden chicken burger.