Veggie Burger Calories: All About Calories in a Veggie Burger

Are you looking for calories in a veggie burger? The average calories in a veggie burger can vary depending on the ingredients and the size of the burger.

However, a typical veggie burger patty (without a bun) contains around 124 calories. When served with a bun with various toppings like tomato, lettuce, and mayonnaise, the calorie count increases to around 420 calories.

In this article, you will learn about veggie burger calories, veggie burger nutrition facts, its health benefits, adverse effects, varieties, proper storage & food safety, and some tips to make your burger healthy.

Here’s What’s Inside Your Veggie Burger

If you think that burgers can be your first choice for working on a weight management plan, let me tell you that they are not.

The main ingredients of a typical veggie burger are lettuce, tomato, mayonnaise, tomato ketchup, patty, buns, and cheese.

From the above, you can know that ingredients are never constant in a veggie burger. The approximate calories in a veg burger is around 420 calories. This means that you are taking 420 calories in one take.

Here is the breakdown of veggie burger calories:

• The Burger Bun contains around 150 calories.

• Veggie Burger Patty contains around 124 calories.

• Lettuce contains 5 calories as it is a green vegetable and good for health.

• Tomato contains around 5 calories.

• Mayonnaise contains around 100 calories.

• 1 tbsp of Tomato Ketchup contains about 20 calories.

It is important to know that the calorie count of a veggie burger can vary depending on the specific brand and the type of burger.

For example, a veggie burger made up of soy and black beans may contain more calories than a veggie burger made with brown rice and vegetables.

Veggie Burger Nutrition Facts

Do you know that one veggie burger patty (70g) made with soy contains 124 calories, 4.4g of fat, 11g of protein, and 10g of carbs?

There are other components too which are hidden in the burger and you might not be aware of it while eating it. Here are some:

• Calories: 124

• Fat: 4.4g

• Saturated Fat: 1g

• Polyunsaturated fat: 1.6g

• Monounsaturated fat: 0.7g

• Cholesterol: 0mg

• Sodium: 398mg

• Carbohydrates: 10g

• Fiber: 3.4g

• Sugar: 0.7g

• Protein: 11g

• Vitamin A: 0.7mcg

• Vitamin C: 3.1mg

• Vitamin D: 0mcg

• Vitamin B12: 1.4mcg

• Calcium: 95.2mg

• Iron: 1.69mg

• Potassium: 233mg

Quick Tip: “Soy veggie burgers are a good source of protein and fiber, and they are also low in saturated fat and cholesterol. You must try it once!“

Calories In A Veggie Burger

The average calorie count in a veggie burger is 420 calories. If you see a typical veggie burger patty without the bun that comes out to be 124 calories.

So the calories in a burger can vary depending on the ingredients used and the size of the burger.

You are likely to consume more than 200+ calories in one go when you can have a 70g burger without the bun.

If you are worried about the calories present in the burger, then I have the best option for you.

If you are looking for a healthier veggie burger option, then you can try to make it at your own home. In this way, you can control the ingredients and portion size.

You can also choose to serve your burger on a whole-wheat bun which is made up of 100% wheat or lettuce wrap instead of a white bun.

Health Benefits

In addition to being so tasty and longing, there are several health benefits that a veggie burger offers if you eat that, here are some:

• Lower In Saturated Fat And Cholesterol: In comparison to meat burgers, veggie burgers are lower in saturated fat and cholesterol.

If you consume high levels of saturated fat then it can raise your cholesterol levels in your body which can increase the risk of heart diseases in your body.

Cholesterol is also a type of fat that can raise cholesterol levels in your blood. High cholesterol levels can increase the risk of heart disease and stroke.

• High In Fiber: Veggie burgers are high in fiber in comparison to meat burgers which are less in fiber.

The benefit of consuming high fiber is that it keeps you full and you feel satisfied after consuming it, which can also help you to reduce cholesterol levels in your body and improve your gut health.

• Good Source Of Vitamins And Protein: Veggie burgers can be a good source of protein and vitamins. As it contains Vitamin A, Vitamin C, Vitamin B12, iron, and calcium.

• May Reduce The Risk Of Chronic Disease: Eating a diet rich in plant-based foods, such as veggie burgers, has been linked to a reduced risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.

Overall, veggie burgers can be a healthy and nutritious choice in front to meat burgers. However, it is important to choose a veggie burger wisely.

You have to choose that veggie burger that is made with whole, unprocessed ingredients and low in saturated fat, sodium, and sugar.

Adverse Effects

Until now, you might be thinking that veggie burgers are a part of healthy food choices. However, there are a few potential adverse effects that you should be aware of:

• Allergic Reactions: Veggie burgers may contain ingredients that can be allergic to some people, like soy, wheat, or nuts.

Note: “If you are allergic to any of these, then read the label carefully before eating a veggie burger.“

• Digestive Problems: Veggie burgers may contain some ingredients that are difficult to digest such as lentils and beans.

Note: “If you are prone to digestive problems, such as gas and bloating, you may want to avoid eating veggie burgers.”

• High Sodium Content: Some veggie burgers can be high in sodium like meat burgers. If you have high blood pressure or other health conditions that restrict your sodium intake, be sure to choose veggie burgers less in sodium.

Overall, the health benefits of a veggie burger outweigh the potential adverse effects. But it is important for you to be aware of these potential risks and choose the right veggie burger for you.

Proper Storage And Food Safety

The majority of the veggie burgers that you will get will be in a frozen state, though some versions can be in the refrigerated state too.

Frozen veggie burgers can last up to six months. Once cooked, make sure that you eat veggie burgers within two or three days.

Ways To Ensure Your Veggie Burger Is Good For You

After reading about the adverse effects of veggie burgers, you might be thinking about how you can make your veggie burger healthy and reduce the calories in a veggie burger.

Here are some ways to ensure that your veggie burger is good for you:

• Look for a veggie burger that is made up of 100% whole, unprocessed ingredients.

• Avoid veggie burgers that contain high levels of saturated fat, sodium, and sugar.

• Choose a veggie burger that is rich in vitamins and protein.

• Read the nutrition label carefully if you are allergic to a particular food.

Takeaway

Veggie burgers can be a healthy option in comparison to meat burgers as they contain a lot of vitamins and proteins and plant-based products like soy, it is less saturated fat and cholesterol, etc.

But you have to choose your veggie burger wisely as it can be allergic to you as well as a healthier option for you.

Frequently Asked Questions

Disclaimer: Tips mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness program or making any changes to your diet.