⏱ 35 min total

Black Bean Burger

Name: Black Bean Burger
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: ¼ can Black beans; ¹⁄₁₆ cup grated Carrots; 1 tbsp chopped Onion; 1 tbsp Red bell pepper; ⅛ cup Breadcrumbs; ½ tbsp Cilantro; ¼ cloves, minced Garlic; ¼ large Egg; ¼ dash Salt; ¼ dash Black pepper; ½ tbsp Peanut oil

Per 1 serving · 169 g · 11 ingredients

Calories

240

12%
of a 2,000 cal day

Protein
10g
17% of calories
Carbs
30g
50% of calories
Fat
9g
34% of calories

Portion

At a glance

One serving of Black Bean Burger (169 g) has 240 calories, with 10 g of protein, 30 g of carbohydrates and 9 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (20% DV), dietary fiber (31% DV) and thiamine (24% DV).

Per 100 g

142cal

low energy density

Protein per 100 cal

4.2g

Net carbs

21g

carbs minus fiber

Fiber

8.6g

2.4 g sugar

High in

20%+ of the daily value

Protein20%
Dietary fiber31%
Thiamine24%
Folate (B9)23%
Iron38%
Phosphorus25%

Good source of

10–19% of the daily value

Vitamin A13%
Vitamin C18%
Vitamin E14%
Riboflavin (B2)18%
Niacin11%
Vitamin B613%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 15 minCook 20 min

1
Preheat oven to 400°F. Line a baking sheet if your skillet is not oven-safe.
2
Drain and rinse the black beans, then spread on a towel and pat very dry to remove excess moisture.
3
In a food processor, pulse about half of the beans to a coarse paste, then scrape into a mixing bowl.
4
Add the remaining whole beans, grated carrots, chopped onion, red bell pepper, bread crumbs, cilantro, garlic, and the egg. Season with salt and black pepper, then mix just until evenly combined.
5
Form the mixture into equal patties and chill 10–15 minutes to firm.
6
Heat the peanut oil in a large skillet over medium-high heat. Sear patties until deep golden, about 3–4 minutes per side.
7
Transfer the skillet to the 400°F oven (or move patties to the prepared baking sheet) and bake about 5 minutes, until heated through and set.

Vitamins & minerals

Amounts for 1 serving (169 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	113 μg	13%
Vitamin C	16 mg	18%
Vitamin D	0.3 μg	2%
Vitamin E	2 mg	14%
Vitamin K	7 μg	6%
Thiamine	0.3 mg	24%
Riboflavin (B2)	0.2 mg	18%
Niacin	2 mg	11%
Vitamin B6	0.2 mg	13%
Folate (B9)	93 μg	23%
Vitamin B12	0.2 μg	7%
Pantothenic acid	1 mg	10%
Choline	66 mg	12%

Minerals

Nutrient	Amount	% Daily Value
Calcium	77 mg	8%
Iron	3 mg	38%
Potassium	441 mg	9%
Magnesium	48 mg	11%
Phosphorus	172 mg	25%
Zinc	1 mg	9%
Copper	0.3 mg	28%
Manganese	0.4 mg	19%
Selenium	9 μg	16%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	321 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	931 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.4 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.5 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0.1 μg	—
Lysine	1 g	—
Maltose	0.3 g	—
Methionine	0.2 g	—
Monounsaturated fats	4 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	20 μg	—
Serine	1 g	—
Starch	8 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0.2 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.3 μg	—

Burning 240 calories

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

45min
Walking (3.5 mph)
29min
Cycling (moderate)
20min
Running (6 mph)
34min
Swimming laps

Common questions

How many calories are in Black Bean Burger?

One serving of Black Bean Burger (1 serving) has 240 calories, which works out to 142 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Black Bean Burger high in protein?

It provides a solid 10 g of protein per serving (20% of the 50 g daily value), but protein supplies only 17% 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 Black Bean Burger keto-friendly?

It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Black Bean Burger?

309 mg per serving.

How much sugar is in Black Bean Burger?

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

Nutrition Facts

Serving size1 serving (169 g)

Calories240

% Daily Value*

Total fat 9g	12%
Saturated fat 1.8g	9%
Trans fat 0g
Cholesterol 47mg	16%
Sodium 309mg	13%
Total carbohydrate 30g	11%
Dietary fiber 8.6g	31%
Total sugars 2.4g
Protein 10g

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

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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