⏱ 20 min totalTofu Spinach Burgers
Per 1 serving · 144 g · 11 ingredients
of a 2,000 cal day
- Protein9.5g20% of calories
- Carbs20g42% of calories
- Fat7.7g37% of calories
- ✓ Cholesterol free
At a glance
One serving of Tofu Spinach Burgers (144 g) has 178 calories, with 9.5 g of protein, 20 g of carbohydrates and 7.7 g of fat. Most of its energy comes from carbs (42% of calories). It is high in Vitamin A (36% DV), Vitamin K (164% DV) and riboflavin (b2) (20% DV).
High in
20%+ of the daily value
- Vitamin A36%
- Vitamin K164%
- Riboflavin (B2)20%
- Folate (B9)27%
- Calcium25%
- Iron41%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin E14%
- Thiamine17%
- Niacin10%
- Vitamin B614%
- Magnesium16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ package (10 oz) Spinach
2 oz Tofu
¼ cup, crushed Saltines
⅓ tbsp chopped Onion
⅓ medium Scallions
⅔ cloves, minced Garlic
³⁄₁₆ tbsp, leaves Tarragon
³⁄₁₆ tsp Ground sage
³⁄₁₆ tsp, leaves Thyme
³⁄₁₆ tbsp Canola oil
⅓ oz Mozzarella cheese substitute
Directions
- 1
Thaw the spinach and squeeze out excess moisture using a colander. To speed up, microwave for 1-2 minutes.
- 2
In a food processor, combine all ingredients except the cheese and blend until the mixture holds together. Form the mixture into patties.
- 3
Heat vegetable oil in a skillet over medium heat and cook patties for 5 minutes on each side until lightly browned.
- 4
Top with cheese during the last minute of cooking. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (144 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 323 μg | 36% |
| Vitamin C | 5 mg | 5% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 197 μg | 164% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 109 μg | 27% |
| Vitamin B12 | 0.1 μg | 4% |
| Pantothenic acid | 0.2 mg | 5% |
| Choline | 32 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 252 mg | 25% |
| Iron | 3 mg | 41% |
| Potassium | 356 mg | 8% |
| Magnesium | 68 mg | 16% |
| Phosphorus | 172 mg | 25% |
| Zinc | 1 mg | 10% |
| Copper | 0.2 mg | 26% |
| Manganese | 1 mg | 39% |
| Selenium | 12 μg | 23% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,368 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 41 μg | — |
| Serine | 1 g | — |
| Starch | 12 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 178 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 34minWalking (3.5 mph)
- 21minCycling (moderate)
- 15minRunning (6 mph)
- 25minSwimming laps
Common questions
How many calories are in Tofu Spinach Burgers?
One serving of Tofu Spinach Burgers (1 serving) has 178 calories, which works out to 124 calories per 100 g. That is about 8.9% of a 2,000-calorie day.
Are Tofu Spinach Burgers high in protein?
Not especially. It has 9.5 g of protein per serving, and protein supplies 20% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Tofu Spinach Burgers keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tofu Spinach Burgers?
273 mg per serving.
How much sugar is in Tofu Spinach Burgers?
3.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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