Angus beef patty protein lands near 28–30 g per 4-oz cooked serving; size and leanness shift the number.
Looking for the protein count in a typical Angus burger patty? You’re in the right place. This guide gives clear numbers for common patty sizes, what changes with fat percentage, and how cooking affects the final protein you eat. The figures pull from lab-based datasets and meat-science yield tables, with simple, practical math so you can plan meals or hit macro targets without guesswork.
Angus Patty Protein Per Size And Style
Protein density in cooked ground beef sits around 25–26 g per 100 g for mid-fat patties and about the same or a touch higher for leaner grinds. That means most standard burger portions deliver a solid dose of protein. Use the chart below to match your patty to a quick estimate. These values reflect cooked weight.
| Cooked Patty & Fat Level | Protein (g) | Notes |
|---|---|---|
| 3 oz (85 g) cooked, 80–84% lean | ~22 | About 25–26 g protein per 100 g cooked. |
| 4 oz (113 g) cooked, 80–84% lean | ~28–30 | Common single restaurant patty size. |
| 6 oz (170 g) cooked, 80–84% lean | ~43–44 | Heftier pub-style patty. |
| 3 oz (85 g) cooked, 85–89% lean | ~22–23 | Protein per 100 g stays in the mid-20s. |
| 4 oz (113 g) cooked, 85–89% lean | ~29 | Good target for a balanced sandwich. |
| 6 oz (170 g) cooked, 85–89% lean | ~44 | Two small buns or an open-face plate. |
| 3 oz (85 g) cooked, 90–94% lean | ~23–24 | Lean patties skew slightly higher per ounce. |
| 4 oz (113 g) cooked, 90–94% lean | ~29–30 | Popular for macro-tracked meals. |
| 6 oz (170 g) cooked, 90–94% lean | ~45–46 | High protein with fewer grams of fat. |
Where do these ranges come from? Lab entries for cooked patties show roughly 25.8 g protein per 100 g for an 80% lean cooked patty and similar mid-20s per 100 g in the 90–94% cooked range. You’ll see small shifts by grind, cooking method, and moisture loss, but the ballpark holds steady.
What Counts As “Angus” Here?
“Angus” signals a breed source for the beef, not a special protein rule. Ground Angus and ground beef share the same amino acid profile and similar protein density once cooked to the same doneness. The main swing comes from fat level and water loss, not the breed name on the label.
How Cooking And Fat Percentage Change The Number
Protein itself doesn’t cook away. What changes is weight. As a patty heats, it loses water and some fat, so the finished disk weighs less than the raw puck. Since protein is reported per 100 g or per serving, that loss makes protein appear denser per 100 g after cooking. Lean grinds start with less fat, often ending a bit denser per ounce than fattier grinds.
USDA yield tables outline the math for weight change. In testing, patties pressed to a standard size and cooked to a food-safe center showed clear moisture loss. That’s why a “quarter-pounder” listed as 4 oz raw often lands closer to 2.8–3.2 oz cooked on your plate.
Quick Math You Can Use At Home
1) Weigh the cooked patty. 2) Multiply the cooked grams by 0.255 for mid-fat patties or 0.26 for lean patties. 3) That result is protein grams. This rule of thumb stays close to lab values for grilled or pan-seared burgers drained on a rack.
Serving Sizes You’ll See In The Wild
Menus and labels bounce between raw and cooked weights. A “quarter-pound” burger may list raw weight; a nutrition panel on frozen patties may list cooked. If the box shows lean percentage, you can still estimate with the cooked-weight rules above. Two stacked “smash” halves that weigh 2–3 oz each after cooking will combine to the same protein as one thicker 4–6 oz patty of the same leanness.
How This Compares To Daily Protein Needs
Most adults can plan around 0.8 g of protein per kilogram of body weight each day. A single 4-oz cooked Angus patty gets you roughly 28–30 g toward that target. Active lifters and older adults often aim higher per kilogram under professional care, but the base recommendation is a reliable planning anchor.
Lean Vs. Mid-Fat: Taste, Texture, And Macros
Leaner grinds carry a slightly higher protein-per-ounce ratio and less total fat. Mid-fat grinds tend to be juicier and have a softer bite. Pick based on your calorie budget and flavor goals. Toppings and buns swing totals more than the small protein gap between 85% and 93% patties.
Cook Method Differences
Grilling and broiling let more fat drip away compared with pan-searing in oil. That can nudge calories down with minimal change to protein counts. Pressing patties hard on a flat top squeezes juices; resting on a rack for a couple of minutes helps keep moisture where you want it.
Doneness And Safety
Ground beef should reach an internal center of 160°F (71°C). A quick-read thermometer solves the guesswork. Doneness affects moisture and mouthfeel far more than protein grams.
Common Patty Sizes And Macros
Most grocery packs and restaurant builds fall into a few simple buckets. Here’s how the protein stacks up once cooked:
Single Sandwich Builds
4 oz cooked, mid-fat: about 28–30 g protein. Add a slice of cheese and you’ll add a few grams more. A sturdy bun raises calories with no extra protein, so choose bun style to fit your plan.
4 oz cooked, lean: closer to 29–30 g protein with less total fat. The texture is firmer and a touch drier; juicy toppings help balance the bite.
Large Pub-Style Builds
6 oz cooked, mid-fat: about 43–44 g protein. Goods for big appetites or days when you’re training hard.
6 oz cooked, lean: around 45–46 g protein. Swap mayo for mustard and pile on crunchy veg to keep calories tidy.
Double Patty Builds
Two 3 oz cooked, mid-fat patties: roughly 41–44 g protein together. The thin crust from a hot skillet brings plenty of flavor without changing protein math.
Bun, Cheese, And Condiments: What Changes And What Doesn’t
Protein in the meat doesn’t budge. The add-ons just layer calories, carbs, and fat. A standard American cheese slice adds about 4–5 g protein and 6–9 g fat. A brioche bun adds carbs and calories with minimal protein. Pickles, onion, lettuce, mustard, and salsa bring punch with a light calorie load.
Weighing And Tracking Tips
Weigh cooked patties after a short rest. Record grams, not only ounces, so your math stays tight. If you meal-prep, store cooked patties in clear containers and jot cooked weights on masking tape. When the label only shows raw weight, apply the raw-to-cooked table below to estimate your plate weight, then multiply by the 0.255–0.26 factor.
Raw-To-Cooked Conversion: Handy Cheatsheet
Raw labels often show bigger numbers than you’ll see on the plate. A simple rule: many ground-beef patties lose around a quarter of their weight during cooking, give or take. The table below helps you ballpark cooked weight and protein from a raw listing.
| Listed Raw Patty | Likely Cooked Weight | Estimated Protein |
|---|---|---|
| 4 oz raw (quarter-pound) | ~3.0 oz cooked | ~21–23 g (lean) or ~20–21 g (mid-fat) |
| 6 oz raw | ~4.5–4.6 oz cooked | ~32–34 g (lean) or ~30–32 g (mid-fat) |
| 8 oz raw | ~6.0 oz cooked | ~43–46 g (lean) or ~41–43 g (mid-fat) |
| 10 oz raw | ~7.5 oz cooked | ~53–57 g (lean) or ~51–53 g (mid-fat) |
Amino Acids Snapshot
Beef brings all the essential amino acids in a pattern that supports muscle repair. Leucine, isoleucine, and valine are present in useful amounts, with leucine driving muscle protein synthesis when you reach a solid serving at a meal. That’s why a single cooked patty often anchors lunch for lifters and busy professionals alike.
Frozen Patties Vs. Hand-Formed
Branded frozen patties often list nutrition per cooked patty, which saves math. Hand-formed blends from the butcher counter may list only lean percentage. Either way, once cooked, the per-100-gram protein sits in the same mid-20s zone, with the final grams tied to how much the patty weighs after cooking.
Sodium, Seasonings, And Fillers
Plain ground beef has modest sodium. Pre-seasoned patties can push sodium up. Some products include binders or flavor blends; those won’t move protein much, but they can raise sodium and calories. If you’re tracking closely, scan the ingredient list and use the cooked weight method to keep protein math consistent.
Allergens And Cross-Contact Notes
Beef itself isn’t a top-nine allergen, but toppings, sauces, buns, and cheese can introduce milk, wheat, soy, or sesame. If you’re managing allergens, build your burger at home or ask for a clean skillet and plain seasoning.
How We Built The Numbers
We cross-referenced cooked-patty nutrition entries with lean-percentage ranges and aligned the math to cooked weights you’ll see at home. Protein values for cooked 80% lean patties center near 25.8 g per 100 g, while the 90–94% cooked range also sits in the mid-20s per 100 g. Weight-loss during cooking follows standard yield tables used across federal datasets, which is why raw weights rarely match what lands on your plate.
Label Tips When You Shop
Check whether the serving listed on the box is raw or cooked. If it’s raw, expect the on-plate patty to weigh less. If the package lists 85% or 93%, you can use the lean or mid-fat rule of thumb above to convert any cooked weight to protein with a quick multiply. When numbers look off, re-weigh the patty after resting and adjust your food log.
Recipe Tweaks That Keep Protein Steady
Salt late, not early, if you want a looser bite. Avoid pressing patties during cooking. Rest on a rack to reduce sogginess without draining juices out of the meat. None of these change protein grams in a meaningful way; they mainly adjust moisture and texture.
When An Angus Patty Fits Your Goals
Counting macros? A single 4-oz cooked lean patty covers a big share of a typical lunch protein budget while leaving room for cheese or a bun. Cutting calories? Pick a lean grind and load flavor with mustard, pickles, and crunchy veg. Bulking? Go 6 oz cooked and add a modest slice of cheese; you’ll clear 45 g of protein from the meat alone.
Source Notes
Cooked-patty protein values reference laboratory entries maintained at MyFoodData’s 80% lean cooked patty entry and 90–94% lean cooked ground beef, which compile data from USDA FoodData Central. Guidance on daily protein intake comes from the U.S. Office of Dietary Supplements’ overview of nutrient recommendations. USDA cooking-yield documentation explains raw-to-cooked weight change in meat and poultry products.