Protein Power: How Much Protein is in Your Average Beef Burger?

As a true-blue burger lover, I’m always on the hunt for the beefiest, juiciest burgers around And knowing the protein content is key – burgers can deliver a hefty dose! But how much protein is actually packed into an average hamburger?

I decided to dig into the nutrition facts and break it all down. Keep reading for the full scoop on burger protein, from grams to percentages. Let’s beef up that burger knowledge!

Standard Serving Size for a Hamburger

First, we need to establish the typical burger serving size According to the USDA, the standard portion for a hamburger is

  • 4 ounces (raw weight)
  • Around 113 grams

This serving size applies to a burger with a single patty and bun, no toppings or condiments. It’s the baseline for all the nutrition facts to follow.

Average Protein in a 4 Ounce Burger Patty

Based on the USDA data, a 4 ounce beef patty contains about:

  • 25 grams of protein

That amounts to over 20% of the daily value based on a 2000 calorie diet.

Of course, the exact protein content depends on the specific brand and leaness of the beef. But in general, expect roughly 25 grams of protein in a quarter pound patty.

How Protein Compares to Calories and Fat

Here’s how the protein stacks up against other key nutrition facts in a 4 ounce patty:

  • Protein: 25g
  • Fat: 15g
  • Carbs: 0g
  • Calories: 218

So protein makes up a significant portion of the patty. The fat content is also substantial, while the patty itself provides minimal carbs when you exclude the bun.

Protein Percentage of Calories

Another way to look at the protein amount is the percentage of total calories that come from protein:

  • A 4 ounce patty provides about 218 calories
  • Of those 218 calories, 96 come from protein (4 calories per gram of protein)
  • That means the protein makes up about 44% of the patty’s calories

So protein accounts for nearly half of the calorie content! That’s one reason burgers can be a satisfying meal – the protein keeps you feeling fuller longer.

How Buns and Toppings Boost Protein

Adding a bun and toppings will raise the protein amount. Here are some estimates:

  • Regular bun: 3g protein
  • Whole wheat bun: 5g protein
  • American cheese slice: 5g protein
  • Bacon slice: 3g protein
  • Lettuce/tomatoes: 1g protein

So a bacon cheeseburger with veggies could have 40+ grams of protein in total!

Protein Differences in Beef Alternatives

If you opt for a non-beef burger, here’s how the protein compares:

  • Turkey burger patty: 22g protein
  • Boca veggie burger: 13g protein
  • Black bean burger: 7g protein
  • Portobello mushroom cap: 4g protein

Turkey comes closest to beef in terms of protein content, while plant-based options are significantly lower.

Tips for Extra Protein Power

To max out your burger protein:

  • Choose leaner cuts like sirloin or 90/10 ground beef
  • Add extra toppings like bacon or avocado
  • Select higher protein buns like Ezekiel bread
  • Include Greek yogurt-based sauces for a boost
  • Pair it with side dishes that provide protein

With some small upgrades, you can turn your burger into a protein powerhouse!

Key Takeaways on Burger Protein Counts

To wrap it up, here are some key facts to remember:

  • A quarter pound beef patty has about 25g protein

  • Protein makes up around 44% of a patty’s calories

  • Lean beef is the highest protein option

  • Veggie burgers have significantly less protein

  • Adding toppings can increase protein by 5-10g

  • Choose lean beef and high protein toppings for a boost

Burgers can provide a hefty dose of muscle-building, satisfied protein. Now that you know what to expect protein-wise, it’s time get grilling! Nothing beats a juicy bacon cheeseburger on a summer evening. Pass the napkins!

How much Protein in Beef cooked? (You’re probably not measuring correctly!)


How much protein is in a 4 oz beef burger?

Protein (g)
Folic acid (mcg)
Folate, DFE (mcg_DFE)
Cholesterol (mg)
Fatty acids, total saturated (g)

How much protein is in a plain burger?

Protein. Thanks to the beef patty, one hamburger contains about 25.4 grams of protein.

How much protein is in a 100 beef burger?

100% pure beef burgers contains 330 calories per 113 g serving. This serving contains 28 g of fat, 18 g of protein and 0 g of carbohydrate.

How much protein is in 8 oz of cooked hamburger?

The main meat used for a traditional hamburger is ground beef. Looking at an 8 oz. serving of 95 percent lean ground beef, the calorie count is 310 and a protein count of 48.41 g.

How much protein is in a hamburger?

One hamburger contains approximately 25.4 grams of protein, primarily from the beef patty. The Recommended Daily Allowance (RDA) of protein is 0.8 grams per kilogram of body weight. If you weigh 130 pounds, you should consume around 47 grams of protein per day. Therefore, a single hamburger provides a significant portion of your daily protein intake.

Which Burger has the most protein?

Beef burgers generally have the highest protein content, with an average of 20-25 grams per 4-ounce patty. Chicken burgers provide around 15-20 grams of protein per serving, while veggie burgers can have anywhere from 10-20 grams of protein per serving, depending on the ingredients used.

How much protein is in a burger patty?

Protein is essential for building and repairing muscle, as well as supporting numerous other bodily functions. Burgers are a great source of protein, with the average burger patty containing about 20-25 grams of protein, depending on the size and type of meat.

How much protein is in a 4 ounce serving of ground beef?

A 4-ounce serving of lean ground beef can contain around 20 grams of protein, while the same portion of ground turkey can have up to 22 grams. 2.

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