Quick Answer
A 4 ounce beef burger patty without the bun contains around 230 calories, depending on the fat content of the beef used. Most 4 ounce beef burger patties are made from 80/20 ground beef, which means they contain 20% fat. This amount of fat adds more calories compared to a leaner burger made from 90/10 or 95/5 ground beef. Overall, a 4 ounce 80/20 beef burger patty contains about 230 calories without the bun.
Calories in Different Types of Beef Burger Patties
The number of calories in a 4 ounce beef burger patty depends on the leanness or fat content of the ground beef used:
80/20 Ground Beef Burger Patty
– Calories: 230
– Fat: 16g
Most burger patties are made from 80/20 ground beef, which contains 20% fat. A 4 ounce, 80/20 patty contains about 230 calories and 16 grams of fat. This is the highest calorie option compared to leaner beef patties.
90/10 Ground Beef Burger Patty
– Calories: 210
– Fat: 12g
A 4 ounce patty made from 90/10 ground beef contains 10% fat and about 210 calories per patty. Choosing this leaner option reduces the calories and fat grams compared to an 80/20 patty.
95/5 Ground Beef Burger Patty
– Calories: 190
– Fat: 8g
The leanest option is a burger made from 95/5 ground beef, which only contains 5% fat. A 4 ounce 95/5 patty provides 190 calories and 8 grams of fat.
So in summary, a 4 ounce 80/20 patty contains about 230 calories, while leaner 90/10 and 95/5 patties contain closer to 210 and 190 calories respectively. The leaner the patty, the fewer calories it will provide.
Nutrition Facts for 4 Ounce Beef Burger Patty
Here are the nutrition facts for a typical 4 ounce beef burger patty made from 80/20 ground beef:
| Nutrition Facts | 4 oz (113g) 80/20 Beef Patty |
|---|---|
| Calories | 230 |
| Fat | 16g |
| Saturated Fat | 6g |
| Trans Fat | 1g |
| Cholesterol | 80mg |
| Sodium | 75mg |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugar | 0g |
| Protein | 19g |
As you can see, a 4 ounce burger patty is high in fat at 16 grams, including 6 grams of saturated fat. It also contains 80mg of cholesterol and 19 grams of protein without any carbs or fiber. When eaten without the bun, all of the calories are coming from fat and protein.
Calorie Range in 4 Ounce Beef Burgers
While the average 4 ounce beef burger patty contains about 230 calories, the exact amount can vary anywhere between 190 to 270 calories depending on these factors:
- Fat content of the beef used – fattier 80/20 beef adds more calories than 95/5 lean beef
- Patty thickness – thinner patties have less calories than thick ones
- Cooking method – grilling, pan-frying, broiling, etc.
- Lean meat additions – mixing in mushrooms, onions, etc.
- Any other ingredients mixed into the patty
In general, a thinner, leaner burger patty made from 95/5 beef is going to be on the lower end at 190 calories. A thick, juicy 80/20 patty may come in at 250-270 calories.
But most standard 4 ounce patties made from 80/20 ground beef and cooked with standard methods will be right around 230 calories.
Fat and Protein in 4 Ounce Burger
Since a plain burger patty contains no carbohydrates without the bun, all of the calories come from fat and protein. Here is the breakdown in a 4 ounce patty:
Total Fat
A 4 ounce 80/20 patty contains around 16 grams of fat, with about 6 grams saturated fat and 1 gram trans fat. The type of fat depends on the cut of beef used. Ground chuck tends to be higher in saturated fat than ground round or sirloin.
Protein
Plain beef patties are a great source of protein without the bun. A 4 ounce patty provides 19 grams of protein on average. This contains all of the essential amino acids needed to repair and build muscle tissue.
Micronutrients in 4 Ounce Beef Burgers
In addition to protein, beef burgers contain a variety of micronutrients:
- Iron – A 4 ounce patty contains about 1mg of iron or 6% of the RDI. This mineral is important for oxygen transport in the blood.
- Zinc – There is about 2.7mg of zinc per serving, supporting immune function and DNA synthesis.
- Selenium – Beef contains 14.4mcg selenium per 4 ounces, an essential mineral and antioxidant.
- Vitamin B12 – With 1.6mcg or 67% of the RDI in each patty, vitamin B12 supports nerve tissue and red blood cell formation.
- Niacin – A 4 ounce serving provides 3.7mg of niacin, which converts food into energy.
So in addition to high-quality protein, beef patties also provide essential vitamins and minerals when served without the bun.
Tips for Reducing Calories in Beef Burgers
Here are some simple tips to reduce the calories in beef burgers:
Choose Leaner Ground Beef
Selecting 95/5 or 90/10 ground beef instead of 80/20 can reduce the calories and fat per serving.
Go Smaller
Cut the patty size down to 3 ounces instead of 4 ounces to shave off some calories.
Bake Instead of Fry
Baking, grilling, or broiling burgers results in less calorie absorption than frying them in oil.
Skip the Cheese
Omitting cheese slices or shredded cheese will save calories and fat grams.
Load Up On Veggies
Adding lots of lettuce, tomatoes, onions, pickles, and other veggies boosts nutrition without adding many calories.
Use Lean Meat Add-Ins
Mixing mushrooms, turkey, or onion into the patty creates a leaner finished product.
Go Bun-less
You can eliminate the refined carbohydrates in the bun to make any burger lower in calories.
Healthy 4 Ounce Burger Recipe Ideas
To lighten up beef burgers, try some of these healthy recipe ideas:
Turkey Mushroom Burgers
– Combine 4 ounces 90/10 ground beef with 4 ounces ground turkey and 1⁄2 cup chopped mushrooms. Shape into patties.
– Grill until cooked through and serve on lettuce leaves instead of buns.
Veggie Bean Burgers
– Mash 1 (15oz) can drained beans with 1⁄4 cup breadcrumbs, 1 egg, and spices. Shape into patties.
– Grill and serve in lettuce wraps with tomato, avocado, and onion.
Bison Burger Lettuce Wraps
– Make patties with 4 ounces ground bison, 1 tbsp Worcestershire sauce, and spices.
– Grill until cooked through and serve in butter lettuce cups.
Portobello Mushroom Burgers
– Grill 4 large portobello mushroom caps until tender.
– Serve on whole wheat buns with roasted red peppers, pesto, and feta cheese.
Conclusion
A 4 ounce beef burger patty without the bun contains about 230 calories, depending on the leanness of beef used and cooking method. You can reduce the calories by choosing leaner beef, shrinking the patty size, baking instead of frying, limiting cheese, and loading up on veggie toppings. Some healthier recipes include turkey mushroom burgers, veggie bean burgers, bison lettuce wraps, and portobello mushroom burgers. Skipping the refined flour bun is an easy way to remove calories and carbs from any burger. Overall, a plain 4 ounce beef patty can provide lots of nutrition in the form of protein, iron, zinc, selenium, and B vitamins as part of a healthy diet when enjoyed in moderation.
