⏱ 76 min totalGrilled Lemon Basil Tofu Burger
Per 1 serving · 199 g · 17 ingredients
of a 2,000 cal day
- Protein13g15% of calories
- Carbs30g36% of calories
- Fat18g48% of calories
At a glance
One serving of Grilled Lemon Basil Tofu Burger (199 g) has 315 calories, with 13 g of protein, 30 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (25% DV), Vitamin K (40% DV) and thiamine (22% DV). Keep an eye on sodium, which provides 30% of the daily value.
High in
20%+ of the daily value
- Protein25%
- Vitamin K40%
- Thiamine22%
- Calcium21%
- Iron43%
- Phosphorus26%
Good source of
10–19% of the daily value
- Vitamin C13%
- Riboflavin (B2)17%
- Niacin15%
- Vitamin B611%
- Folate (B9)17%
- Pantothenic acid14%
Watch
20%+ of the daily value
- Sodium30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp, chopped Basil
⅓ tbsp Dijon mustard
⅓ tbsp Honey
⅓ tsp Lemon zest
⅔ tbsp Lemon juice
³⁄₁₆ tbsp Olive oil- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
⅔ cloves, minced Garlic
2 ⅔ oz Tofu
⅓ spray , about 1/3 second Cooking spray- 🥄2 olives Kalamata Olives
½ tbsp Sour cream
½ tbsp Mayonnaise
1 roll Hamburger bun
1 slice, medium Tomatoes
¼ cup, chopped Watercress
Directions
- 1
Whisk together the basil, Dijon, honey, lemon zest, lemon juice, olive oil, salt, pepper, and three-fourths of the minced garlic. Divide the mixture in half; set one half aside for basting.
- 2
Drain the tofu, slice into 6 burger-sized patties, and pat very dry. Place on a tray and brush all over with half of the marinade; cover and refrigerate for 1 hour.
- 3
Preheat the grill to medium heat. Lightly oil the grates with cooking spray, then grill the tofu for about 3 minutes per side, basting with the reserved marinade.
- 4
In a small bowl, combine the remaining minced garlic with the chopped olives, sour cream, and mayonnaise to make a spread.
- 5
Spread the olive-garlic mixture on the buns. Add a grilled tofu patty to each, then top with a tomato slice and watercress. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (199 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 38 μg | 4% |
| Vitamin C | 12 mg | 13% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 48 μg | 40% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.1 mg | 11% |
| Folate (B9) | 70 μg | 17% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 20 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 206 mg | 21% |
| Iron | 3 mg | 43% |
| Potassium | 294 mg | 6% |
| Magnesium | 69 mg | 17% |
| Phosphorus | 185 mg | 26% |
| Zinc | 1 mg | 14% |
| Copper | 0.3 mg | 31% |
| Manganese | 1 mg | 51% |
| Selenium | 26 μg | 47% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0.4 g | — |
| Alpha carotene | 20 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 338 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 3 g | — |
| Galactose | 0.2 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 515 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 9 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 315 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 60minWalking (3.5 mph)
- 38minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Grilled Lemon Basil Tofu Burger?
One serving of Grilled Lemon Basil Tofu Burger (1 serving) has 315 calories, which works out to 158 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Grilled Lemon Basil Tofu Burger high in protein?
It provides a solid 13 g of protein per serving (25% of the 50 g daily value), but protein supplies only 15% 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 Grilled Lemon Basil Tofu Burger keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Grilled Lemon Basil Tofu Burger?
693 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Grilled Lemon Basil Tofu Burger?
9.7 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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