Nutritional Facts of Vegetable Burgers, Calories in Vegetable Burgers

by Tarla Dalal
This calorie page has been viewed 657 times

How many calories does one Vegetable Burgers have?

One Vegetable Burgers gives 317 calories. Out of which carbohydrates comprise 215 calories, proteins account for 36 calories and remaining calories come from fat which is 76 calories.  One Vegetable Burgers provides about 16 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Vegetable Burgers recipe. The patty for this Vegetable Burger is very different, and you will realize that as soon as you take the first bite! The addition of garam masala and ginger, green chilli pastes to the mashed vegetables imparts a tangy twist to the tava-cooked patty, making it a treat to the taste buds. The effect is further enhanced by a special salad of shredded veggies spruced up with mayonnaise and mustard powder, which accompanies the crisp patties along with standard fittings like veggie slices, lettuce, and so on. This burger is really a mega mouthful! Serve with Cheesy Wafers and Mango Milk shake.

Is Vegetable Burgers healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. Mixed Vegetables : Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflowercarrotscabbagefrench beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.  Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation, good for diabetics and see here all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas.

3. Cabbage ( Gobhi) : Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. See here all benefits of cabbage

4. Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

5.  Lettuce :  Lettuce is low in calories and aids in Weight Loss.  Being rich in Vitamin C works as an immune building vitamin by way of helping multiply white blood cells (WBC). Lettuce  abounds in Vitamin A – Stops Inflammation and Improves Eyesight. Keeps heart healthy and manages diabetes. Rich in Folic acid,  one such nutrient which a mother-to-be should start building the reserve of much before conception. See benefits of lettuce.

6. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes

7. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

What's the problem?

1. Plain flour (maida) : This recipe uses plain flour or maida to make burger buns which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or just a little bit of usage as any consumption of this will cause a larger spike in blood levels which is not good for diabeticsheart patients. Read is maida good for you to understand fully.

2. Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

4. Mayonnaise : Mayonnaise is made up of of 1 cup vegetable oil and hence very high fat levels + eggs which are healthy. Vegetable oils are not very healthy for your body which will cause inflammation and stop the fat buring process. You are better of using olive oil or peanut oil as they are higher in MUFA. 

Can diabetics, heart patients and over weight individuals have Vegetable Burgers?

No, this recipe is not good for diabetics, heart and weight loss.  This recipe uses plain flour or maida to make burger buns which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or just a little bit of usage as any consumption of this will cause a larger spike in blood levels which is not good for diabeticsheart patients.

What is a healthy toast option to have?

We suggest you try homemade almond bread made without eggs and toast it. A good option is toasted almond bread with avocado which is a perfect gluten free breakfast option.  Whole wheat bread is better choice than white bread made from refined plain flour to make toast like mixed sprouts open toast, oats moong toastcottage cheese tomato and chutney sandwich or creamy alfalfa sprouts and apple on toast.

Mixed Sprouts Open Toast

Mixed Sprouts Open Toast

Can healthy individuals have Vegetable Burgers?

No, not suitable for healthy living.

Vegetable Burgers  is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Phosphorous Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

 

How to burn 317 calories that come from Vegetable Burgers?

Walking (6 kmph) = 1hr 35 mins

Running (11 kmph) = 32 mins

Cycling (30 kmph) = 42 mins       

Swimming (2 kmph) = 54 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per burger% Daily Values
Energy317 cal16%
Protein9.1 g17%
Carbohydrates53.7 g18%
Fiber3.7 g15%
Fat8.5 g13%
Cholesterol0 mg0%
VITAMINS
Vitamin A683.7 mcg14%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.6 mg13%
Vitamin C43.2 mg108%
Vitamin E
Folic Acid (Vitamin B9)23.5 mcg12%
MINERALS
Calcium76.1 mg13%
Iron2.3 mg11%
Magnesium28.1 mg8%
Phosphorus138.2 mg23%
Sodium307.4 mg16%
Potassium210.7 mg4%
Zinc0.6 mg6%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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