Tofu Burger

A tofu burger is a plant-based patty made primarily from crumbled or mashed tofu, often mixed with binders like breadcrumbs and seasonings, then pan-fried or baked. It typically includes vegetables like onions, carrots, or mushrooms for texture and flavor, and is served in a bun with standard burger toppings. While popular in vegetarian and vegan cuisines worldwide, it is particularly common in East Asian and Western health-food circles.

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🍽️ Nutrition at a glance

This dish is generally high in plant-based protein and low in saturated fat, with a moderate amount of carbohydrates depending on the binder and bun. A typical homemade tofu burger patty (without the bun) provides around 150-200 calories and is a good source of iron, calcium, and manganese.

Nutrition breakdown

Calories	250 kcal
Protein	15 g
Carbs	20 g
Fat	12 g
Fiber	3 g
Sugar	4 g
Sodium	480 mg
Calcium	150 mg
Iron	2.5 mg
Potassium	200 mg
Magnesium	40 mg
Phosphorus	180 mg
Vitamin B6	0.2 mg
Folate	30 µg
Manganese	1.2 mg

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

💡 What's interesting

Culturally, the tofu burger represents a creative adaptation of a Western fast-food staple using a traditional Asian ingredient, highlighting cross-cultural culinary fusion. Nutritionally, it offers a complete protein source when paired with grains, making it a valuable meal for plant-based diets.