Packing in the Protein: How Much is in Your Beef Burger?

Burgers are an American staple, perfect for backyard barbeques, diner lunches, or just a quick weeknight meal. Their simple and hearty taste satisfies almost any craving. But how much protein can you expect to get from one of these meaty sandwiches? Let’s break down the protein count in different beef burger styles.

Traditional Beef Burgers

A traditional burger made from high-quality beef will often weigh close to 8 ounces. According to Carnivore Style, you’ll get around 34 grams of protein from the entire burger, with 26 grams coming from the patty itself [1].

An average 1/4 pound patty is 4 ounces of 80% lean ground beef. That amount of meat contains about 21 grams of protein before cooking. Once cooked, the protein content drops slightly to 17-19 grams.

Of course, if you need more protein, you can always add an extra patty. A double burger with two 4 ounce patties will have over 40 grams of protein.

Plant-Based Veggie Burgers

Veggie burgers provide an alternative for those looking to reduce meat intake, But how does the protein stack up?

On average, a veggie burger patty delivers around 15-20 grams of protein. Popular brands like MorningStar Farms, Boca, and Beyond Meat aim for about 20 grams per patty to match beef.

Veggie patties get their protein from ingredients like soy, beans lentils grains, and peas. They won’t beat a beef burger, but can come surprisingly close in some cases.

Protein-Packed Burger Add-Ons

While the patty supplies the bulk of protein in a burger, toppings and extras can provide a boost too:

• Cheese slice: 6-8 grams
• Fried egg: 6 grams
• Bacon slices: 3 grams each
• Avocado: 4 grams
• Mushrooms: 2-3 grams

Pairing your burger with a whole wheat bun rather than white will add an extra 2-3 grams of protein as well.

How to Max Out Your Burger’s Protein

If your goal is max protein, here are some tips:

• Choose 80% or 85% lean beef patties
• Go for a 1/3 pound or double patty
• Load up with cheese, bacon, eggs
• Pick whole grain buns over white
• Add protein-rich toppings like avocado

A customized burger packed with extra lean beef, bacon, cheese, mushrooms, and avocado on a whole wheat bun could have over 50 grams of high-quality protein. Not bad for a humble sandwich!

Protein Needs for Strength Training

Resistance trainers or bodybuilders aiming to build muscle mass have higher protein needs. Here is how beef burgers can help meet increased requirements:

• Sedentary adult: 0.8 g per kg of body weight
• Athlete or regular exerciser: 1.2-2.0 g per kg of body weight
• Strength training and muscle building: up to 2.2 g per kg of body weight

A 200 pound bodybuilder needs around 190-200 grams of protein daily. Eating two double patty cheeseburgers provides 82 grams, making a significant protein dent.

Protein for Weight Loss Diets

People reducing calories for weight loss still need adequate protein. Burgers can fit into a reduced calorie diet:

• 1 quarter pound burger patty = 280 calories
• Add reduced fat cheese, lettuce, tomato, onion
• Skip the large white bun for a whole wheat thin bun
• Mustard instead of mayo-based sauce

This style of burger comes in under 500 calories with 30+ grams of filling protein. Beats a salad for keeping hunger at bay!

Tasty Ways to Eat Burgers High in Protein

Burgers aren’t just for buns. Here are creative high protein options:

• Burger salad with patty crumbled over greens
• Burger patties over baked potatoes
• Open-faced patty melt on whole grain toast
• Burger stuffed peppers or portobello caps
• Patty skewered for kebabs with veggies

Think outside the bun for more protein flexibility from your ground beef.

With some creative recipes, you can easily eat burgers as part of high protein diet plan. Just remember to balance it out with veggies and healthy fats too.