Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled
Whole food · Beef Products
Photo: Wikipedia
This is a classic, juicy beef patty cooked over high heat, offering a satisfyingly firm yet tender bite with a deeply savory, caramelized crust. It's a protein powerhouse, packing over 25 grams of high-quality protein per 100 grams with zero carbohydrates, making it a staple for low-carb and ketogenic diets. The 20% fat content renders during broiling, basting the meat from within for rich flavor and moisture.
Calorie split: 39% protein · 0% carbs · 61% fat
↓ Full nutrition💚 Why it's loved
People adore it for its umami-rich, beefy flavor and the primal satisfaction of a perfectly grilled crust. It's the ultimate versatile canvas, serving as the heart of countless global comfort foods from burgers to meatballs.
⚠️ Watch-outs & how to enjoy it better
The high saturated fat content means it should be enjoyed in moderation, especially by those monitoring heart health. To counteract this, pair it with fiber-rich vegetables like broccoli or a large salad, and consider draining excess fat after cooking. Choosing leaner grinds (90/10) for some meals can also balance intake.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Provides essential minerals like iron (heme iron, easily absorbed) and zinc.
- Contains B vitamins, especially B12, crucial for nerve function and energy.
- Zero carbohydrates, fitting seamlessly into low-carb and ketogenic dietary patterns.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'patty' form is relatively modern; historically, ground meat was often used as a filler or in sausages, and the concept of shaping it into a standalone disc for direct grilling became iconic with the rise of the American hamburger in the late 19th/early 20th century.
Full nutrition (USDA data · scales with serving)
| Water | 56.0 g |
| Energy | 270 kcal |
| Energy | 1131 kj |
| Protein | 25.8 g |
| Total lipid (fat) | 17.8 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 194 mg |
| Potassium, K | 304 mg |
| Sodium, Na | 75.0 mg |
| Zinc, Zn | 6.3 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 21.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.18 mg |
| Niacin | 5.1 mg |
| Pantothenic acid | 0.66 mg |
| Vitamin B-6 | 0.37 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 80.8 mg |
| Betaine | 9.0 mg |
| Vitamin B-12 | 2.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 9.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 2.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.51 g |
| SFA 15:0 | 0.08 g |
| SFA 16:0 | 3.8 g |
| SFA 17:0 | 0.19 g |
| SFA 18:0 | 2.1 g |
| SFA 20:0 | 0.01 g |
| Fatty acids, total monounsaturated | 7.9 g |
| MUFA 14:1 | 0.14 g |
| MUFA 16:1 | 0.65 g |
| MUFA 17:1 | 0.16 g |
| MUFA 18:1 | 6.8 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.52 g |
| PUFA 18:2 | 0.40 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.77 g |
| Fatty acids, total trans-monoenoic | 0.77 g |
| TFA 18:1 t | 0.77 g |
| Cholesterol | 88.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.13 g |
| Threonine | 1.00 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 2.1 g |
| Methionine | 0.66 g |
| Cystine | 0.27 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.79 g |
| Valine | 1.3 g |
| Arginine | 1.7 g |
| Histidine | 0.84 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.9 g |
| Glycine | 1.7 g |
| Proline | 1.3 g |
| Serine | 1.0 g |
FAQ
Is a broiled patty healthier than a fried one?
Generally, yes. Broiling allows excess fat to drip away from the meat onto a tray below, whereas pan-frying often means the patty cooks in its own rendered fat, potentially increasing calorie and fat intake.
Why does my patty shrink so much when cooked?
Shrinkage is caused by the contraction of muscle proteins and the rendering of fat. Using a patty with a slight indent in the center before cooking can help it cook more evenly and reduce the 'bulging' effect.
What's the best way to check if it's done without overcooking?
Use an instant-read thermometer inserted into the side. For a medium patty (pink center), aim for 160°F (71°C). For medium-well, 165°F (74°C). Carryover cooking will raise the temperature a few degrees after removal from heat.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.70 kcal/g · 38% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.