Bean burger

Vegetarian Burger

Item Rating: 79/100

1 serving (150 grams) contains 300 calories, 15.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		480
% Daily Value*
Total Fat		12.8 g	16%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		960 mg	41%
Total Carbohydrates		64.0 g	23%
	Dietary Fiber	16.0 g	57%
	Sugars	8.0 g
protein		24 g	48%
Vitamin D		0 mcg	0%
Calcium		160.0 mg	12%
Iron		4.8 mg	26%
Potassium		640.0 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 115 cal (24.7%)

Protein: 96 cal (20.5%)

Carbs: 256 cal (54.8%)

About Bean burger

A bean burger is a plant-based patty typically made from cooked and mashed beans, such as black beans, kidney beans, or chickpeas, mixed with vegetables, spices, and a binding ingredient like breadcrumbs or oats. Originating as a vegetarian option to traditional meat burgers, it is now a staple in many cuisines, including American, Mediterranean, and global fusion dishes. Nutritionally, a bean burger is an excellent source of plant-based protein, dietary fiber, and complex carbohydrates. It is naturally low in saturated fat and cholesterol-free, making it a heart-healthy alternative. Depending on the bean variety used, it also provides essential vitamins and minerals such as folate, iron, magnesium, and potassium, supporting overall health.

Health Benefits

• Rich in dietary fiber, promoting healthy digestion and reducing the risk of heart disease.
• Good source of plant-based protein, supporting muscle repair and maintenance.
• High in folate, which contributes to red blood cell production and DNA synthesis.
• Contains magnesium, aiding in muscle function and maintaining healthy blood pressure levels.
• Provides antioxidants like polyphenols, which help combat oxidative stress and inflammation.

Dietary Considerations

Allergens: Contains gluten (if breadcrumbs are used), soy (if soy-based binders are included)

Suitable for: Vegetarian, vegan, pescatarian, dairy-free

Not suitable for: Gluten-free (unless gluten-free ingredients are used), low-carb or ketogenic diets (due to high carbohydrate content)

Selection and Storage

Store cooked bean burger patties in an airtight container in the refrigerator for 3-4 days. For longer storage, freeze uncooked patties for up to 3 months and cook directly from frozen as needed.

Common Questions About Bean burger Nutrition

Is a bean burger high in protein?

Bean burgers are a good source of plant-based protein, typically containing 10-15 grams of protein per patty (about 3.5 ounces). While not as high in protein as a beef burger, they also provide fiber and essential nutrients that animal-based options typically lack.

Can I eat a bean burger on a keto diet?

Bean burgers are generally not suitable for a strict keto diet because they contain a significant amount of carbohydrates, typically around 20-30 grams per patty. This is due to the beans, grains, or breadcrumbs used as primary ingredients.

Are there any health benefits to eating a bean burger?

Yes, bean burgers are rich in dietary fiber, which supports digestive health, and are often fortified with vitamins and minerals like iron and B-vitamins. They are also low in saturated fat, making them a heart-friendly option compared to traditional beef burgers.

What is the recommended serving size for a bean burger?

A standard serving size for a bean burger is one patty, typically weighing 3-4 ounces and containing around 150-250 calories. Pairing it with a whole grain bun and fresh vegetables can create a balanced and filling meal.

How does a bean burger compare to a beef burger?

Bean burgers have fewer calories and less saturated fat than beef burgers, making them a healthier option for heart health. They also contain dietary fiber and are suitable for vegetarians, but they have less protein and a higher carbohydrate content compared to beef.

Data Sources & Scientific References