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Hamburger patty (raw, 20% fat) Calories
High protein, high fat, source of iron and vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Hamburger patty (raw, 20% fat) Nutrition Facts
Selected: 100 g
254
KCAL / 100G
Carbs
0g
· 0%
Protein
17.2g
· 28%
Fat
20g
· 72%
Fiber
0g
Hamburger patty (raw, 20% fat) Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
4.5mg · 28% DV
B6
0.36mg · 21% DV
B2
0.22mg · 17% DV
Minerals
Zinc
4mg · 36% DV
Selenium
16µg · 29% DV
Phosphorus
180mg · 26% DV
Iron
3mg · 17% DV
Hamburger patty (raw, 20% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Hamburger patty (raw, 20% fat) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Hamburger patty (raw, 20% fat) Contain Allergens?
No known major allergens
Which Diets Is Hamburger patty (raw, 20% fat) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Hamburger patty (raw, 20% fat) Fat Profile
SATURATED
8.5g
MONOUNSATURATED
8.2g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Hamburger patty (raw, 20% fat)
Hamburger patty (raw, 20% fat) — Frequently Asked Questions
Why does a hamburger patty shrink during cooking, and how can I reduce it?
It shrinks because it loses moisture and fat as it cooks. Making a small dimple in the center and avoiding prolonged very high heat can help it keep a flatter shape.
How long does a raw hamburger patty keep in the fridge?
Raw ground meat is highly perishable, so it is best cooked within 1–2 days. Keep it well chilled and use it promptly once the package is opened.
Can raw hamburger patties be frozen?
Yes, they freeze well if separated with parchment or wrap and stored airtight. Thaw them in the refrigerator rather than at room temperature for better food safety.
Should I avoid pressing a burger patty while it cooks?
Usually yes. Pressing forces out juices and fat, which can leave the patty drier.
Is a 20% fat hamburger patty better before or after a workout?
Because it is relatively high in fat, some people find it heavy before training. After training, it often works better as part of a meal with an easy-to-digest carbohydrate source and vegetables.
What should I pair with a hamburger patty to make the meal more balanced?
Adding vegetables, salad, legumes, or a whole-grain side can make the meal more rounded. This helps balance the richness of the meat with more volume and variety.
How does a 20% fat patty compare with a leaner burger patty in practice?
A higher-fat patty is usually juicier, softer, and more forgiving on high heat. A leaner patty can dry out faster and often needs gentler cooking.
Is it safe to eat a burger patty if the inside is still pink?
Color alone is not a reliable safety test. With ground meat, thorough cooking is safer because bacteria can be mixed throughout the patty, not just on the surface.
Do hamburger patties need to be marinated?
Not necessarily; a good patty can work well with just salt and pepper. Marinades can add flavor, but very acidic marinades used too long may affect texture.
Who should be more careful with hamburger patties?
People limiting saturated fat, those with sensitive digestion, and anyone at higher risk from foodborne illness should be more cautious. That includes pregnant people, older adults, young children, and anyone with a weakened immune system.
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Nutrition data compiled from USDA FoodData Central and scientific sources.