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Tex-Mex Black Bean Burgers - Recipe and Nutrition Facts
83

Tex-Mex Black Bean Burgers Recipe

Tex-Mex Black Bean Burgers has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin C, Thiamin and Folate.

The food contains 57.6g of carbs. The carbohydrate profile of the the food reveals it is low 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. With 18.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low PUFA.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 5 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. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, 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 a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Main Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 83, for Tex-Mex Black Bean Burgers, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat18%
 Calories from Carbs62%

Why this is good for you

  • Very high in Protein
  • Very high in Dietary Fiber

Why this is bad for you

  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A277.7 IU5.6%Top 30%High
Retinol17.5 mcg
Vitamin C22.8 mg38%Top 10%Very High
Vitamin D1.9 IU0.5%Mid 40%Average
Thiamin0.49 mg32.4%Top 10%Very High
Riboflavin0 mg
Niacin1.5 mg7.3%Mid 40%Average
Vitamin B60 mg
Folate104.4 mcg26.1%Top 10%Very High
Folic Acid20.9 mcg
Vitamin B120 mcg
Pantothenic Acid0.49 mg4.9%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium90.8 mg9.1%Top 30%High
Iron2.4 mg13.5%Top 10%Very High
Magnesium51.9 mg13%Top 10%Very High
Phosphorus151.9 mg15.2%Top 30%High
Potassium275.7 mg7.9%Top 30%High
Sodium253.6 mg10.6%Mid 40%Average
Zinc1.5 mg9.7%Top 30%High
Copper0 mg
Manganese0.49 mg24.3%Top 30%High
Selenium11.2 mcg16%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate28 g9.3%Top 30%High
Dietary Fiber6 g24.1%Top 10%Very High
Starch5.8 g
Sugars1.3 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.1 g18.2%Top 30%High
Tryptophan0 mg
Threonine0.5 mg
Isoleucine0.5 mg
Leucine0.5 mg
Lysine0.5 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.5 mg
Tyrosine0.5 mg
Valine0.5 mg
Arginine0.5 mg
Histidine0.5 mg
Alanine0.5 mg
Aspartic Acid1 mg
Glutamic Acid1.9 mg
Glycine0.5 mg
Proline0 mg
Serine0.5 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3.5 g5.5%Mid 40%Average
Saturated Fat1.9 g9.5%Mid 40%Average
Monounsaturated Fat1 g
Polyunsaturated Fat0.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water58.7 g
Ash1.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 361 Calories from Fat 65

% Daily Value *

Total Fat 7.3 g 11.2%

Saturated Fat 3.9 g 19.5%

Trans Fat

Cholesterol 16.8 mg 5.6%

Sodium 522.5 mg 21.8%

Total Carbohydrates 57.6 g 19.2%

Dietary Fiber 12.4 g49.6%

Sugars 2.6 g

Protein 18.7 g 37.4%

Vitamin A 11.4% Vitamin C 78.3%

Calcium 18.7% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/tex-mex-black-bean-burgers-171764 Embed Table:

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