⏱ 30 min totalMushroom Burger with Wilted Spinach
Per 1 serving · 320 g · 8 ingredients
of a 2,000 cal day
- Protein12g14% of calories
- Carbs53g59% of calories
- Fat11g27% of calories
- ✓ Cholesterol free
At a glance
One serving of Mushroom Burger with Wilted Spinach (320 g) has 330 calories, with 12 g of protein, 53 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (59% of calories). It is high in protein (24% DV), dietary fiber (31% DV) and Vitamin C (31% DV).
High in
20%+ of the daily value
- Protein24%
- Dietary fiber31%
- Vitamin C31%
- Vitamin K135%
- Thiamine40%
- Riboflavin (B2)34%
Good source of
10–19% of the daily value
- Vitamin A17%
- Vitamin E11%
- Choline13%
- Calcium14%
- Zinc17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
1 mushroom, whole Portobello mushrooms
1 roll Hamburger bun
1 medium Onion
1 tbsp Balsamic vinegar
1 cup Spinach
1 clove Garlic
½ cup Sun-dried tomatoes
Directions
- 1
Preheat the oven to 350°F.
- 2
Heat olive oil in a pan over medium-high heat. Cook the mushrooms for 3 minutes on each side until browned. Transfer to an oven tray, season with salt and pepper, and bake for 5 minutes or until softened. Keep warm.
- 3
Place the burger buns in the oven for 8-10 minutes until warm. Remove and slice in half.
- 4
In a pan, heat more olive oil and add sliced onions. Drizzle with balsamic vinegar and cook for 3 minutes on each side until caramelized. Remove and keep warm. Add more oil, then cook spinach and garlic for 2 minutes until wilted. Set aside.
- 5
Assemble the burger by layering spinach on the bun base, followed by onions, mushrooms, and sun-dried tomatoes. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (320 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 153 μg | 17% |
| Vitamin C | 28 mg | 31% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 162 μg | 135% |
| Thiamine | 0.5 mg | 40% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 9 mg | 53% |
| Vitamin B6 | 0.5 mg | 37% |
| Folate (B9) | 169 μg | 42% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 2 mg | 39% |
| Choline | 71 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 138 mg | 14% |
| Iron | 6 mg | 71% |
| Potassium | 1,658 mg | 35% |
| Magnesium | 109 mg | 26% |
| Phosphorus | 294 mg | 42% |
| Zinc | 2 mg | 17% |
| Copper | 1 mg | 89% |
| Manganese | 2 mg | 65% |
| Selenium | 32 μg | 58% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,831 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 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 12,394 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0.3 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 330 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 63minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Mushroom Burger with Wilted Spinach?
One serving of Mushroom Burger with Wilted Spinach (1 serving) has 330 calories, which works out to 103 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Mushroom Burger with Wilted Spinach high in protein?
It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 14% 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 Mushroom Burger with Wilted Spinach keto-friendly?
It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 59% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mushroom Burger with Wilted Spinach?
304 mg per serving.
How much sugar is in Mushroom Burger with Wilted Spinach?
22 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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