How Many Calories in a Homemade Burger Patty? Tips for Lean & Healthy Burgers (2024)

Understanding Calories in a Homemade Burger Patty

Burgers are a popular backyard barbecue and cookout food in the summer. While tasty, the high calorie and fat content in beef burgers means they should be enjoyed in moderation as part of a balanced diet. When making your own burger patties at home you have more control over ingredients and can make healthier versions. But how many calories are actually in a homemade burger patty?

Calories in Beef Used for Burgers

The number of calories in a burger patty starts with the type of ground beef used. Here's how common types compare:

• 80/20 ground beef - 280 calories per 4 oz raw patty
• 85/15 ground beef - 230 calories per 4 oz raw patty
• 90/10 extra lean ground beef - 200 calories per 4 oz raw patty
• Bison - 143 calories per 4 oz raw patty

As you can see, fattier grades of beef like 80/20 contain more calories per serving compared to leaner beef or bison. This is because fat contains 9 calories per gram, while protein is only 4 calories per gram.

Calories Added During Cooking

The cooking method can also impact the calories in a burger. Grilling, broiling, and pan frying won't add much fat, but deep frying burgers adds a significant amount of oil and calories.

For example, an 80/20 beef patty will contain approximately:

• 280 calories if grilled, broiled, or pan-fried
• 390 calories if deep fried in oil

For the lowest calorie option, grill, broil, or pan fry using a nonstick cooking spray rather than frying in oil.

Impact of Burger Patty Size

Obviously the bigger the patty, the more calories it will contain:

• 1/4 pound patty: ~140 calories (80/20 beef)
• 1/3 pound patty: ~190 calories (80/20 beef)
• 1/2 pound patty: ~280 calories (80/20 beef)

Controlling portion sizes is an easy way to reduce calorie intake. Alternatively, make "slider" style mini burgers on small buns.

Calories in Burger Bun and Toppings

Don't forget the burger bun and toppings add extra calories too:

• Brioche bun - 190 calories
• Whole wheat bun - 120 calories
• Lettuce, onion, tomato - 20 calories
• Cheese slice - 50 calories
• Bacon slice - 40 calories
• Mayonnaise - 90 calories per tablespoon
• Ketchup - 20 calories per tablespoon

Going bun-less or choosing lower calorie burger toppings like mustard over mayo are simple ways to cut calories.

Making Healthier Lower Calorie Burgers

Beyond choosing lean beef and reasonable patty sizes, you can also lower the calories by substituting beef for other proteins like turkey, chicken, beans or veggies:

• Turkey burger patty - 140 to 200 calories
• Grilled chicken breast - 120 calories
• Black bean veggie patty - 100 to 130 calories
• Portobello mushroom cap - 20 calories

Experiment with these lower calorie alternatives for a healthier, lighter homemade burger.

Tips for Leaner, Lower Calorie Burgers

Here are some other easy ways to lighten up your homemade burgers:

1. Use Lean Beef + Extra Veggies

Choose at least 90/10 lean ground beef and mix in finely chopped mushrooms, onions, spinach or other veggies to bulk up the burger while adding nutrition.

2. Substitute Some Beef for Oats

Adding dry oats to lean ground beef also stretches the protein while adding belly-filling fiber.

3. Skip the Bun for Lettuce Wraps

Wrapping your burger patty in lettuce leaves instead of a bun saves calories, carbs and fat. Crisp lettuce also adds refreshing crunch and water content.

4. Load Up Veggie Toppings

Choose lots of zero calorie toppings like leafy greens, onions, tomatoes, pickles and mustards instead of cheese and mayo.

5. Grill Instead of Pan Frying

Grilling, broiling or pan frying on nonstick skillet are lower calorie cooking methods than deep frying in oil.

Get creative with seasonings and ingredients to make tasty lean burgers at your next barbecue. Track your homemade patty calories as a guide, not an absolute number since blending and cook loss will vary.

Now that you know approximately how many calories are in a homemade burger patty, you can better control the ingredients and portions for a healthier, leaner and more balanced burger.

FAQs

What's the healthiest burger patty to make at home?

The healthiest homemade burger patties are made from 90/10 extra lean ground beef or lean ground turkey. You can also make tasty veggie burger patties out of black beans, mushrooms, oats, etc.

What is the lowest calorie burger topping?

Low calorie burger toppings include lettuce, tomato, onion, pickles, mustard, ketchup and hot sauce. These all range from 5-40 calories per tablespoon, much lower than mayo or cheese.

What bun is best for a healthy burger?

For a healthier burger, choose a whole wheat or sprouted grain bun which is lower in refined carbs and calories than white brioche buns. Lettuce wraps are also a great zero-carb, low-calorie “bun” option.

Should you grill or pan fry lean burger patties?

For the healthiest cooking method for homemade burgers, choose either grilling or broiling which don't require any added fat. Pan-frying in a non-stick skillet with just a light spray oil is nearly as healthy.