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Nutritional Value of Hamburger Patty

author image Erik Odom
Born an Army brat, Erik Odom has been personal training clients for four years. Odom is certified through the American College of Sports Medicine (ACSM). He also holds a Bachelor of Science in human nutrition, foods and exercise from Virginia Tech.
Nutritional Value of Hamburger Patty
Hamburger patties cooking on a grill. Photo Credit mpessaris/iStock/Getty Images

Hamburger patties are made with ground beef and come in a variety of types and sizes. A great source of protein, red meat also contains fat. However, beef naturally contains no carbohydrates, which makes it an effective addition to low carb diets. The U.S. Department of Agriculture (USDA) recommends adults eat between 5 and 6.5 oz. equivalents of meat and beans a day, with the specific amount dependent on age. Including hamburger patties in your diet can help meet these recommendations.


Fat content greatly affects the total amount of calories in a hamburger patty. One 3 oz. patty can vary from 236 calories (75 percent lean meat) to 145 calories (95 percent lean meat). The calories are exclusively from fat (9 calories per gram) and protein (4 calories per gram).


Fat content ranges from 16 g of fat (75 percent lean meat) to 6 g of fat (95 percent lean meat) per 3 oz. serving. The majority of fat in red meat is from saturated fat and monounsaturated fat. Beef naturally contains lower amounts of polyunsaturated fat and extremely small amounts of trans fat. Red meat is also high in cholesterol.

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Unlike fat content, protein content in hamburger patties is relatively consistent regardless of leanness. A 3 oz. patty contains 22 g of protein.


Although specific vitamin content varies based on the fat content of the meat, ground beef is high in niacin, Vitamin B6, and Vitamin B12. These vitamins play key roles in energy metabolism.


Red meat is high in iron, phosphorus, zinc and selenium. Iron is vital to oxygen transport. Phosphorus plays a role in tooth and bone formation. Zinc is important in cell metabolism. Selenium helps enzymes function.

Regular Vs. Organic

Organic beef and grass-fed beef products have better nutritional profiles than regular corn-fed animals. According to research conducted at California State University at Chico, in addition to being lower in saturated fat and higher in omega 3 fatty acids, grass-fed beef also contains conjugated linoleic acid (CLA), a polyunsaturated fat that may reduce the risk of certain diseases and improve body composition. Organic beef isn’t injected with growth hormones either, which may have negative health effects.

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