Vegetarian Black Bean Burgers Recipe
Vegetarian Black Bean Burgers has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Thiamin and Folate.
The food contains 48.9g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 14.8 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It gives a good yield of Iron at 3.87 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Vegetarian Black Bean Burgers has been given a composite ranking of 83, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 20% | |
| Calories from Fat | 13% | |
| Calories from Carbs | 66% |
Why this is good for you
- High in Protein
- Very high in Thiamin
- Low in Saturated Fat
- Very high in Dietary Fiber
- High in Iron
- Very high in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 55 IU | 1.1% | ||
| Vitamin C | 2 mg | 3.4% | ||
| Vitamin D | 4 IU | 1% | ||
| Vitamin E | 0.2 mg | 0.67% | ||
| Thiamin | 0.48 mg | 32% | ||
| Riboflavin | 0.24 mg | 14% | ||
| Niacin | 2.2 mg | 11.2% | ||
| Vitamin B6 | 0.21 mg | 10.6% | ||
| Folate | 224.8 mcg | 56.2% | ||
| Vitamin B12 | 0.08 mcg | 1.4% | ||
| Pantothenic Acid | 0.54 mg | 5.4% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 58 mg | 5.8% | ||
| Iron | 3.9 mg | 21.5% | ||
| Magnesium | 96.4 mg | 24.1% | ||
| Phosphorus | 232 mg | 23.2% | ||
| Potassium | 524.1 mg | 15% | ||
| Sodium | 242.9 mg | 10.1% | ||
| Zinc | 1.7 mg | 11.6% | ||
| Copper | 0.32 mg | 15.9% | ||
| Manganese | 0.87 mg | 43.5% | ||
| Selenium | 13.3 mcg | 19% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 48.9 g | 16.3% | ||
| Dietary Fiber | 11.9 g | 47.6% | ||
| Sugars | 1.8 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 14.8 g | 29.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 4.4 g | 6.8% | ||
| Saturated Fat | 0.9 g | 4.5% | ||
| Monounsaturated Fat | 2.2 g | |||
| Polyunsaturated Fat | 0.9 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 289 Calories from Fat 0
% Daily Value *
Total Fat 4.4 g 6.8%
Saturated Fat 0.9 g 4.5%
Trans Fat
Cholesterol 31.2 mg 10.4%
Sodium 242.9 mg 10.1%
Total Carbohydrates 48.9 g 16.3%
Dietary Fiber 11.9 g47.6%
Sugars 1.8 g
Protein 14.8 g 29.6%
Vitamin A 1.1% Vitamin C 3.4%
Calcium 5.8% Iron 21.5%
*Based on a 2000 Calorie diet
Related Searches
Chili Black Bean Burgers (Vegan)
Per Serving | Calories 209
Protein 9.6 g | Carbs 38.8 g | Fat 3.9 g
Black Bean Burger Patties
Per Serving | Calories 79
Protein 4.5 g | Carbs 15 g | Fat 0.9 g
Black Bean Quinoa Burger Recipe
Per Serving | Calories 94
Protein 4.6 g | Carbs 17.4 g | Fat 0.9 g
Kripalu Black Bean Burgers
Per Serving | Calories 230
Protein 10 g | Carbs 37.6 g | Fat 5 g
Morning Vegetable Stir Fry
Per Serving | Calories 324
Protein 9.4 g | Carbs 25 g | Fat 22.5 g
Tex Mex Chicken Wrap
Per Serving | Calories 253
Protein 28.8 g | Carbs 29.7 g | Fat 2.8 g
Stir Fried Ginger Chicken
Per Serving | Calories 322
Protein 23 g | Carbs 30 g | Fat 15.9 g
Veggie Egg white frittata
Per Serving | Calories 72
Protein 8.9 g | Carbs 4.6 g | Fat 2.7 g
