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Beef and Bulgur Burger⏱ 55 min total
Recipes

Beef and Bulgur Burger

Per 1 serving · 206 g · 12 ingredients

Calories
422
21%
of a 2,000 cal day
  • Protein
    21g
    20% of calories
  • Carbs
    32g
    30% of calories
  • Fat
    24g
    50% of calories
Portion

At a glance

One serving of Beef and Bulgur Burger (206 g) has 422 calories, with 21 g of protein, 32 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (43% DV), Vitamin A (29% DV) and Vitamin K (194% DV). Keep an eye on saturated fat and cholesterol, which provide 35% and 29% of the daily value.

Per 100 g
205cal
medium energy density
Protein per 100 cal
5.1g
Net carbs
27g
carbs minus fiber
Fiber
4.7g
3.6 g sugar

High in

20%+ of the daily value

  • Protein43%
  • Vitamin A29%
  • Vitamin K194%
  • Thiamine26%
  • Riboflavin (B2)30%
  • Niacin39%

Good source of

10–19% of the daily value

  • Dietary fiber17%
  • Vitamin C17%
  • Vitamin E17%
  • Pantothenic acid18%
  • Choline17%
  • Calcium12%

Watch

20%+ of the daily value

  • Saturated fat35%
  • Cholesterol29%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 40 min
  1. 1

    Preheat the oven to 400 degrees F. Grease a rimmed baking sheet or large roasting pan with the oil.

  2. 2

    Prepare bulgur as per package directions.

  3. 3

    Bring a large pot of water to a boil and salt it, to taste. Fill a large bowl with ice water. Wilt the spinach in the boiling water for about 30 seconds. Drain and immediately plunge into the ice water. Drain, squeeze tightly to dry thoroughly, and coarsely chop. Put the spinach in a bowl. Add ground beef.

  4. 4

    Add the onion, garlic, cayenne, and cumin. Sprinkle with 1/4 teaspoon salt and pepper, and stir. Add the egg and grains and mix until thoroughly combined using a rubber spatula or your hands. Shape into 6 burgers and put on the baking sheet or in the roasting pan. Transfer to the oven and roast for 20 to 30 minutes, or until firm and browned all over. (Carefully turn them once or twice for even cooking.)

  5. 5

    Place the burgers in the buns and top with any desired condiments. Enjoy!

Vitamins & minerals

Amounts for 1 serving (206 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A259 μg
29%
Vitamin C15 mg
17%
Vitamin D0.3 μg
2%
Vitamin E3 mg
17%
Vitamin K232 μg
194%
Thiamine0.3 mg
26%
Riboflavin (B2)0.4 mg
30%
Niacin6 mg
39%
Vitamin B60.5 mg
38%
Folate (B9)156 μg
39%
Vitamin B122 μg
71%
Pantothenic acid1 mg
18%
Choline95 mg
17%

Minerals

NutrientAmount% Daily Value
Calcium122 mg
12%
Iron5 mg
66%
Potassium647 mg
14%
Magnesium94 mg
22%
Phosphorus259 mg
37%
Zinc4 mg
39%
Copper0.2 mg
27%
Manganese1 mg
57%
Selenium29 μg
53%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene2,861 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride17 μg—
Fructose0.2 g—
Galactose0 g—
Glucose0.3 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0.2 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.5 g—
Monounsaturated fats12 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol18 μg—
Serine1 g—
Starch0 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.3 μg—

Burning 422 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 80min
    Walking (3.5 mph)
  • 51min
    Cycling (moderate)
  • 35min
    Running (6 mph)
  • 59min
    Swimming laps

Common questions

How many calories are in Beef and Bulgur Burger?

One serving of Beef and Bulgur Burger (1 serving) has 422 calories, which works out to 205 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Beef and Bulgur Burger high in protein?

It provides a solid 21 g of protein per serving (43% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Beef and Bulgur Burger keto-friendly?

It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Beef and Bulgur Burger?

398 mg per serving.

How much sugar is in Beef and Bulgur Burger?

3.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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