Black Bean Burger

A Black Bean Burger is a popular plant-based alternative to traditional beef burgers, primarily made from mashed black beans, often combined with ingredients like onions, garlic, breadcrumbs, and spices. It originated in the United States, becoming a staple in vegetarian and health-conscious cuisine from the late 20th century onward.

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🍽️ Nutrition at a glance

This dish is generally high in fiber and plant-based protein, while being lower in saturated fat compared to meat burgers. A typical homemade patty (without bun or toppings) provides around 150-250 calories, making it a nutrient-dense option rich in iron, folate, and antioxidants.

Nutrition breakdown

Calories	280 kcal
Protein	15 g
Carbs	30 g
Fat	10 g
Fiber	8 g
Sugar	5 g
Sodium	480 mg
Iron	3.5 mg
Potassium	400 mg
Magnesium	60 mg
Folate	120 mcg
Zinc	2 mg
Vitamin B6	0.3 mg
Phosphorus	180 mg
Thiamine	0.2 mg

Per 1 burger (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, the black bean burger represents the rise of flexitarian eating and creative meat alternatives in American food culture. Nutritionally, black beans are a complete protein when paired with grains like the bun, offering a sustainable and heart-healthy meal choice.