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Veggie burger nutrition: calories, carbs, GI, protein, fiber, fats

Veggie burgers or soyburgers, unprepared
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Veggie burger

Veggie burger
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
59 (medium)
Glycemic load 4 (low)
Calories ⓘ Calories per 100-gram serving 177
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 9.37 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 pattie (70 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 5.1 (acidic)
TOP 8% Vitamin B1 ⓘHigher in Vitamin B1 content than 92% of foods
TOP 17% Sodium ⓘHigher in Sodium content than 83% of foods
TOP 17% Calcium ⓘHigher in Calcium content than 83% of foods
TOP 19% Fiber ⓘHigher in Fiber content than 81% of foods
TOP 20% Magnesium ⓘHigher in Magnesium content than 80% of foods

Veggie burger calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 177
Calories in 1 pattie 124 70 g

Veggie burger Glycemic index (GI)

59

Veggie burger Glycemic load (GL)

4

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 41% 91% 40% 89% 30% 75% 35% 67% 125% 124% 11%
Calcium: 136 mg of 1,000 mg 14%
Iron: 2.41 mg of 8 mg 30%
Magnesium: 56 mg of 420 mg 13%
Phosphorus: 206 mg of 700 mg 29%
Potassium: 333 mg of 3,400 mg 10%
Sodium: 569 mg of 2,300 mg 25%
Zinc: 1.26 mg of 11 mg 11%
Copper: 0.2 mg of 1 mg 22%
Manganese: 0.951 mg of 2 mg 41%
Selenium: 22.6 µg of 55 µg 41%
Choline: 19.4 mg of 550 mg 4%

Mineral chart - relative view

Calcium
136 mg
TOP 17%
Sodium
569 mg
TOP 17%
Magnesium
56 mg
TOP 20%
Potassium
333 mg
TOP 29%
Iron
2.41 mg
TOP 29%
Copper
0.2 mg
TOP 31%
Manganese
0.951 mg
TOP 32%
Phosphorus
206 mg
TOP 35%
Selenium
22.6 µg
TOP 42%
Zinc
1.26 mg
TOP 49%
Choline
19.4 mg
TOP 76%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 15% 663% 57% 71% 18% 70% 93% 252% 11%
Vitamin A: 16 IU of 5,000 IU 0%
Vitamin E : 0.23 mg of 15 mg 2%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 4.5 mg of 90 mg 5%
Vitamin B1: 2.651 mg of 1 mg 221%
Vitamin B2: 0.244 mg of 1 mg 19%
Vitamin B3: 3.753 mg of 16 mg 23%
Vitamin B5: 0.289 mg of 5 mg 6%
Vitamin B6: 0.303 mg of 1 mg 23%
Folate: 124 µg of 400 µg 31%
Vitamin B12: 2.01 µg of 2 µg 84%
Vitamin K: 4.2 µg of 120 µg 4%

Vitamin chart - relative view

Vitamin B1
2.651 mg
TOP 8%
Folate
124 µg
TOP 22%
Vitamin C
4.5 mg
TOP 30%
Vitamin B12
2.01 µg
TOP 31%
Vitamin B2
0.244 mg
TOP 35%
Vitamin B6
0.303 mg
TOP 39%
Vitamin B3
3.753 mg
TOP 44%
Vitamin K
4.2 µg
TOP 57%
Vitamin A
16 IU
TOP 60%
Vitamin E
0.23 mg
TOP 73%
Vitamin B5
0.289 mg
TOP 74%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

16% 7% 15% 60% 3%
Protein:
Daily Value: 31%
15.7 g of 50 g
31%
Fats:
Daily Value: 10%
6.3 g of 65 g
10%
Carbs:
Daily Value: 5%
14.27 g of 300 g
5%
Water:
Daily Value: 3%
61.21 g of 2,000 g
3%
Other:
2.52 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 174% 173% 168% 154% 144% 84% 152% 147% 200%
Tryptophan: 162 mg of 280 mg 58%
Threonine: 605 mg of 1,050 mg 58%
Isoleucine: 780 mg of 1,400 mg 56%
Leucine: 1399 mg of 2,730 mg 51%
Lysine: 1004 mg of 2,100 mg 48%
Methionine: 291 mg of 1,050 mg 28%
Phenylalanine: 885 mg of 1,750 mg 51%
Valine: 890 mg of 1,820 mg 49%
Histidine: 465 mg of 700 mg 66%

Fat type information

27% 34% 39%
Saturated Fat: 1.44 g
Monounsaturated Fat: 1.778 g
Polyunsaturated fat: 2.023 g

Carbohydrate type breakdown

84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Veggie burger

7% 34% 58%
Sugar: 1.07 g
Fiber: 4.9 g
Other: 8.3 g

All nutrients for Veggie burger per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 177kcal 9% 53% 3.8 times more than OrangeOrange
Protein 15.7g 37% 33% 5.6 times more than BroccoliBroccoli
Fats 6.3g 10% 46% 5.3 times less than Cheddar CheeseCheddar Cheese
Vitamin C 4.5mg 5% 30% 11.8 times less than LemonLemon
Net carbs 9.37g N/A 47% 5.8 times less than ChocolateChocolate
Carbs 14.27g 5% 42% 2 times less than RiceRice
Cholesterol 5mg 2% 52% 74.6 times less than EggEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.41mg 30% 29% 1.1 times less than BeefBeef
Calcium 136mg 14% 17% 1.1 times more than MilkMilk
Potassium 333mg 10% 29% 2.3 times more than CucumberCucumber
Magnesium 56mg 13% 20% 2.5 times less than AlmondAlmond
Sugar 1.07g N/A 66% 8.4 times less than Coca-ColaCoca-Cola
Fiber 4.9g 20% 19% 2 times more than OrangeOrange
Copper 0.2mg 22% 31% 1.4 times more than ShiitakeShiitake
Zinc 1.26mg 11% 49% 5 times less than BeefBeef
Starch 5.78g 2% 95% 2.6 times less than PotatoPotato
Phosphorus 206mg 29% 35% 1.1 times more than Chicken meatChicken meat
Sodium 569mg 25% 17% 1.2 times more than White BreadWhite Bread
Vitamin A 16IU 0% 60% 1044.1 times less than CarrotCarrot
Vitamin A RAE 1µg 0% 72%
Vitamin E 0.23mg 2% 73% 6.3 times less than KiwifruitKiwifruit
Selenium 22.6µg 41% 42%
Manganese 0.95mg 41% 32%
Vitamin B1 2.65mg 221% 8% 10 times more than Pea rawPea raw
Vitamin B2 0.24mg 19% 35% 1.9 times more than AvocadoAvocado
Vitamin B3 3.75mg 23% 44% 2.6 times less than Turkey meatTurkey meat
Vitamin B5 0.29mg 6% 74% 3.9 times less than Sunflower seedSunflower seed
Vitamin B6 0.3mg 23% 39% 2.5 times more than OatOat
Vitamin B12 2.01µg 84% 31% 2.9 times more than PorkPork
Vitamin K 4.2µg 4% 57% 24.2 times less than BroccoliBroccoli
Folate 124µg 31% 22% 2 times more than Brussels sproutBrussels sprout
Saturated Fat 1.44g 7% 54% 4.1 times less than BeefBeef
Monounsaturated Fat 1.78g N/A 55% 5.5 times less than AvocadoAvocado
Polyunsaturated fat 2.02g N/A 31% 23.3 times less than WalnutWalnut
Tryptophan 0.16mg 0% 70% 1.9 times less than Chicken meatChicken meat
Threonine 0.61mg 0% 71% 1.2 times less than BeefBeef
Isoleucine 0.78mg 0% 68% 1.2 times less than Salmon rawSalmon raw
Leucine 1.4mg 0% 67% 1.7 times less than TunaTuna
Lysine 1mg 0% 71% 2.2 times more than TofuTofu
Methionine 0.29mg 0% 72% 3 times more than QuinoaQuinoa
Phenylalanine 0.89mg 0% 59% 1.3 times more than EggEgg
Valine 0.89mg 0% 67% 2.3 times less than Soybean rawSoybean raw
Histidine 0.47mg 0% 69% 1.6 times less than Turkey meatTurkey meat
Fructose 0.13g 0% 92% 45.4 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - ALA 0.08g N/A 87% 112.8 times less than Canola oilCanola oil
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Gamma-linoleic acid 0g N/A 100%
Omega-6 - Eicosadienoic acid 0g N/A 100%

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 177
% Daily Value*
9%
Total Fat 6g
5%
Saturated Fat 1g
Trans Fat g
2%
Cholesterol 5mg
25%
Sodium 569mg
5%
Total Carbohydrate 14g
20%
Dietary Fiber 5g
Total Sugars g
Includes ? g Added Sugars
Protein 16g
Vitamin D 0mcg 0%

Calcium 136mg 14%

Iron 2mg 25%

Potassium 333mg 10%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Veggie burger nutrition infographic

Veggie burger nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.