Ground beef serving size, weights and 30 g of protein
Here a serving of cooked ground beef is counted as 4 oz (113 g), with 284 calories and 29.4 g protein. For 30 g of protein you need 4.1 oz (116 g), about 1 1/2 patties (from 1/4 lb raw meat), with 289 calories.
Serving sizes of cooked ground beef
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 patty (from 1/4 lb raw meat) | 2.7 oz (77 g) | 192 calories | 20 g | 0 g | 11.9 g |
| 1 oz | 1 oz (28 g) | 71 calories | 7.4 g | 0 g | 4.4 g |
| 100 g | 3.5 oz (100 g) | 250 calories | 25.9 g | 0 g | 15.4 g |
What 3.5 oz (100 g) of ground beef looks like
3.5 oz (100 g) of cooked ground beef is 3.5 oz, or about 1 1/3 patties (from 1/4 lb raw meat). It has 250 calories, 25.9 g protein, 0 g carbs and 15.4 g fat. One patty (from 1/4 lb raw meat) weighs 2.7 oz (77 g).
How much ground beef for 30 g of protein
There is 25.9 g of protein in 3.5 oz (100 g) of cooked ground beef. 30 g of protein takes 4.1 oz (116 g), about 1 1/2 patties (from 1/4 lb raw meat), which comes with 289 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 2.7 oz (77 g) | 1 patty (from 1/4 lb raw meat) | 193 calories |
| 30 g | 4.1 oz (116 g) | 1 1/2 patties (from 1/4 lb raw meat) | 289 calories |
| 40 g | 5.4 oz (154 g) | 2 patties (from 1/4 lb raw meat) | 386 calories |
| 50 g | 6.8 oz (193 g) | 2 1/2 patties (from 1/4 lb raw meat) | 482 calories |
Weights are for the form named above. Raw and cooked weights differ, see below.
Raw, cooked and other forms
The same measure weighs differently once food is cooked, dried or canned, and so do the calories in it. USDA numbers for each form:
| Form | USDA measure | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) |
|---|---|---|---|
| Cooked ground beef patty (85/15) | 1 patty (from 1/4 lb raw meat): 2.7 oz (77 g) | 250 calories | 25.9 g |
| Raw ground beef (85/15) | — | 215 calories | 18.6 g |
100 g (3.5 oz) of raw ground beef (85/15) makes about 72 g (2.5 oz) of cooked ground beef patty (85/15). So 4 oz raw cooks down to about 2.9 oz, and a 4 oz cooked portion starts as about 5.6 oz raw.
Estimate: the protein is assumed to stay in the meat, so the weight changes by the ratio of protein per 3.5 oz (100 g) USDA measured raw and cooked. Fat and juices drip out during cooking, and some protein leaves with them, so the real cooked weight can be a little lower.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-13)
- Cooked ground beef patty (85/15): Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled, FDC ID 174032 (SR Legacy, published 2019-04-01) · full nutrition facts
- Raw ground beef (85/15): Beef, ground, 85% lean meat / 15% fat, raw (Includes foods for USDA's Food Distribution Program), FDC ID 171796 (SR Legacy, published 2019-04-01)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.