Black bean veggie burgers are a delicious, healthy alternative to red meat burgers. They are made from nutrient-dense ingredients, such as black beans, brown rice, wheat bread crumbs, eggs and vegetables. Black bean veggie burgers are suitable for a vegetarian diet, but not for a vegan diet. Enjoy your burger on a bun with fresh guacamole slices, wrapped up in a tortilla or chopped up in a salad.
Calories
A black bean veggie patty provides 120 calories. Based on a 2,000-calorie daily diet, this accounts for 6 percent of your total calories for the day. Adding certain toppings, such as ketchup, ranch dressing, mayonnaise or avocado slices, will increase your calories. A prepared restaurant burger on a bun with low-fat ranch dressing, lettuce, onion and tomato contains as much as 650 calories, says DietFacts.com. Purchase whole wheat buns or eat only the bottom half of the bun as a way to shave some calories. When you go out to eat, order the dressing or toppings on the side so you can control what you eat.
Fat
One patty contains 4 g total fat. Each gram of fat provides 9 calories, totaling 36 calories from fat. One-half of the total fat is polyunsaturated, 1 g monounsaturated fat, and 1 g saturated fat. Heart-healthy mono and polyunsaturated fats help lower your blood cholesterol levels. About 20 to 35 percent of your total calories should come from fat. This is equal to consuming 44 to 78 g fat, based on a 2,000-calorie daily diet.
Protein and Carbohydrates
Each patty contains 11 g protein and 13 g carbohydrates. Both protein and carbohydrates provide 4 calories per gram. Protein should account for 10 to 35 percent of your caloric intake; carbs should account for 45 to 65 percent. If you follow a 2,000-calorie daily diet, you should consume 50 to 175 g protein and 225 to 325 g carbohydrates each day.
Other Nutrients
Black bean veggie burgers are high in fiber. Each patty contains about 4 g fiber which is beneficial for your digestive health. You need 25 to 38 g fiber each day. Veggie burgers provide iron which helps carry oxygen around your body. One patty contains around 8 percent of the iron you need based on a 2,000-calorie diet. These burgers also provide some calcium. Vegetarians may not consume enough calcium which is an important mineral for strong teeth and bones. One black bean veggie burger provides 6 percent of your calcium intake for the day.
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