Weigh Your Patty After Cooking

Place your cooked patty on a kitchen scale and record the weight in grams. This is the most reliable method because protein content is listed per serving weight, and cooking changes that weight dramatically.

If you are at a restaurant and cannot weigh the patty, use the menu description. A quarter-pound patty (4oz) weighs about 113g raw and roughly 85g cooked. A third-pound patty (5.3oz) weighs about 150g raw and about 112g cooked.

Identify the Meat Type and Fat Percentage

Different meats deliver different protein amounts per gram. Leaner cuts have more protein by weight because they contain less fat.

• Lean beef mince (5–10% fat): about 26–30g protein per 100g cooked
• Regular beef mince (20% fat): about 22–25g protein per 100g cooked
• Chicken or turkey patty: about 25–28g protein per 100g cooked
• Lamb mince: about 20–22g protein per 100g cooked

Check the nutrition label on the packet for the exact figure, as brands vary. If you bought the patty from a butcher or made it yourself, estimate using the fat-to-protein ratio above.

Multiply by Your Cooked Patty Weight

Take the protein value per 100g and multiply it by your cooked patty weight divided by 100. For example, if you have a 90g cooked patty of lean beef at 28g protein per 100g:

90 ÷ 100 = 0.9 then 0.9 × 28 = 25.2g protein.

If you are using a shortcut, remember that a standard 100g cooked beef patty falls between 20g and 25g of protein for most commercial and homemade options.

Add the Protein from the Bun

A standard white or wholemeal burger bun adds between 5g and 8g of protein. Brioche buns are slightly higher at around 8–10g because they contain more eggs and milk. Seeded buns also add a small protein boost from the seeds.

Check the bakery or packaging label if you have it. For restaurant burgers, a standard sesame seed bun usually sits in the 6–7g range.

If you are skipping the bun entirely, record 0g for this step.

Count the Cheese and Meat Extras

Cheese contributes meaningful protein. A single slice of cheddar or American cheese adds about 4–5g, while a slice of Swiss or mozzarella adds about 4g. Double cheese means double the protein contribution.

Bacon adds roughly 3g per cooked slice. If your burger has a second patty, double the patty protein from Step 1 rather than guessing — this keeps your calculation accurate.

Add Plant-Based or Alternative Patties Correctly

Plant-based burger patties vary widely. A typical pea-protein patty (such as Beyond Meat style) delivers around 18–20g protein per 100g cooked. Soy-based patties often hit 15–18g. Black bean or vegetable patties are lower, usually 8–12g per 100g.

Always read the label on the box. The protein figure per patty is listed clearly, and you can skip the weighing step if it states a fixed serving size.

Some plant-based patties do not shrink during cooking, so your raw weight equals your cooked weight — check the label to confirm.

Skip the Low-Protein Toppings

Lettuce, tomato, onion, pickles, and sauces add minimal protein — usually under 1–2g total for the full topping set. Do not overcount these items.

Fried egg adds about 6g protein if you decide to include it. Avocado slices contribute roughly 2g for a reasonable serving. Everything else, such as ketchup, mustard, and mayo, rounds down to zero.

This step keeps your total honest without turning the calculation into a chore.

Calculate the Total for Your Specific Situation

Add the patty protein, the bun protein, and the cheese or extra meat protein together. Here is a common example:

• 100g lean beef patty: 26g protein
• Standard white bun: 6g protein
• One slice cheddar: 5g protein
• Total: 37g protein

For a double patty burger without cheese, expect around 50–60g of protein depending on patty size. A single patty with no cheese and no bun drops to roughly 20–25g.