Lettuce wrap burger

Lunch

Item Rating: 71/100

1 serving (250 grams) contains 300 calories, 25.0 grams of protein, 20.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		283.0
% Daily Value*
Total Fat		18.9 g	24%
	Saturated Fat	7.5 g	37%
	Polyunsaturated Fat	0 g
Cholesterol		66.0 mg	22%
Sodium		566.0 mg	24%
Total Carbohydrates		9.4 g	3%
	Dietary Fiber	1.9 g	6%
	Sugars	4.7 g
protein		23.6 g	47%
Vitamin D		0 mcg	0%
Calcium		47.2 mg	3%
Iron		2.8 mg	15%
Potassium		377.4 mg	8%

* 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

🥓 Keto friendly

🍯 Low sugar

⚠️ Contains trans fat

🍞 Low carbs

Source of Calories

Fat: 170 cal (56.3%)

Protein: 94 cal (31.2%)

Carbs: 37 cal (12.4%)

About Lettuce wrap burger

A lettuce wrap burger is a modern, low-carb alternative to traditional burgers that substitutes the bread bun with large, fresh lettuce leaves. It is believed to have originated in the United States as part of health-conscious dining trends, catering to keto and paleo diets. This dish is versatile, allowing for customization with various protein choices like beef, chicken, turkey, or plant-based patties. Lettuce, the primary ingredient, is low in calories (about 5 calories per 1 leaf of romaine or iceberg lettuce) and provides vitamins like Vitamin A, Vitamin K, and folate. When paired with lean protein and nutrient-dense toppings, a lettuce wrap burger can be a balanced meal, offering a mix of protein, fiber, and essential micronutrients while limiting processed carbohydrates from traditional bread buns.

Health Benefits

• Low in carbohydrates due to the removal of traditional bread, aiding blood sugar regulation.
• High in Vitamin K from lettuce, which supports bone health and proper blood clotting.
• Provides protein from the patty, essential for muscle repair and growth.
• Lettuce contains dietary fiber, promoting healthy digestion and gut health.
• Can include heart-healthy options like avocado or olive oil-based condiments rich in unsaturated fats.

Dietary Considerations

Allergens: Contains Beef (if used in patty), Soy (if plant-based patty contains soy), Egg (if mayo-based condiments are used), Dairy (if cheese is included)

Suitable for: Low-carb diet, ketogenic diet, paleo diet, gluten-free diet

Not suitable for: Vegetarian diet (depending on patty), vegan diet (if contains non-vegan ingredients like dairy or eggs)

Selection and Storage

Store lettuce separately in a cool, dry refrigerator drawer and wash before use. Ensure protein patties are cooked thoroughly and refrigerated promptly after preparation.

Common Questions About Lettuce wrap burger Nutrition

What is the nutritional content of a lettuce wrap burger?

A lettuce wrap burger is typically lower in calories and carbohydrates compared to a traditional burger with a bun. It depends on the patty and fillings, but an average lettuce wrap burger with a beef patty can contain about 250-400 calories, 20-25g of protein, and minimal carbohydrates. Lettuce provides small amounts of vitamins A, K, and C.

Is a lettuce wrap burger suitable for a keto or low-carb diet?

Yes, a lettuce wrap burger is highly compatible with keto and low-carb diets as it eliminates the carb-heavy bun. You can ensure it remains keto-friendly by using a high-fat patty like beef or lamb and limiting additional high-carb toppings like ketchup or sugary sauces.

What are the health benefits or concerns of eating a lettuce wrap burger?

Health benefits include lower calorie and carb content compared to burgers with buns, which can support weight loss or blood sugar management. Using lettuce also increases the veggie intake. Concerns may arise if the patty or toppings contain excessive sodium, saturated fat, or additives, depending on the preparation.

How much of a lettuce wrap burger should I eat in one serving?

A typical serving is one lettuce wrap burger, which generally provides enough protein and fats for a meal when filled with a standard patty and toppings. If you’re aiming for a balanced diet, pair it with a side of vegetables or a small portion of healthy fats like avocado slices.

How does a lettuce wrap burger compare to a regular burger or other alternatives?

A lettuce wrap burger is much lower in calories and carbohydrates compared to a regular burger with a bun. It is an excellent alternative for those wanting to reduce refined grains or carbs. Compared to other bun alternatives, such as gluten-free buns, lettuce wraps are more nutritious and fewer in calories but lack the fiber found in whole grain buns.

Data Sources & Scientific References