⏱ 40 min total

Tomato Avocado Burgers

Name: Tomato Avocado Burgers
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 1 large whole Tomatoes; ¼ fruit Avocado; ¼ oz Greek yogurt; ¼ tbsp Mayonnaise; ½ tsp Lime juice; ¼ tsp, ground Cumin seed; ³⁄₁₆ tsp Salt; 4 oz Ground beef; ¹⁄₁₆ tsp Black pepper; ¼ tsp Chili powder; ⅛ cup Alfalfa sprouts

Per 1 serving · 366 g · 11 ingredients

Calories

435

22%
of a 2,000 cal day

Protein
23g
21% of calories
Carbs
13g
11% of calories
Fat
33g
68% of calories

Portion

At a glance

One serving of Tomato Avocado Burgers (366 g) has 435 calories, with 23 g of protein, 13 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (68% of calories). It is high in protein (46% DV), dietary fiber (21% DV) and Vitamin C (35% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 25%, 50% and 27% of the daily value.

Per 100 g

119cal

low energy density

Protein per 100 cal

5.3g

Net carbs

carbs minus fiber

Fiber

5.4 g sugar

High in

20%+ of the daily value

Protein46%
Dietary fiber21%
Vitamin C35%
Vitamin K29%
Riboflavin (B2)25%
Niacin43%

Good source of

10–19% of the daily value

Vitamin A11%
Vitamin E17%
Thiamine12%
Choline16%
Magnesium14%
Manganese14%

Watch

20%+ of the daily value

Sodium25%
Saturated fat50%
Cholesterol27%

Ingredients

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

Directions

Prep 10 minCook 30 min

1
Cut the tomatoes in half horizontally. Scoop out the seeds and seeds membrane using the handle-end of a spoon or a fork. Set aside.
2
Mash half of the avocado in a bowl until almost smooth. Add yogurt, mayo, lime juice, and cumin, stirring to combine. Dice the remaining avocado and add it with ¼ teaspoon salt, stirring gently. Set aside.
3
Season ground beef with ½ teaspoon of salt, black pepper, and chili powder. Mix well, divide into 4 equal portions, and shape each into a ½ inch thick patty.
4
Preheat grill (or grill pan) to medium-high heat. Grill patties 3 minutes on each side or until desired degree of doneness.
5
Lightly grease a medium non-stick pan/skillet with olive oil and heat over medium-high heat. Cook halved tomatoes face down for 2 to 3 minutes, until they begin to brown. Flip and cook for 20 seconds on the other side.
6
Assemble burgers by placing a large pinch of sprouts on the bottom part of each tomato, topping with a beef patty, about 2 tablespoons of avocado sauce, and finishing with the other half of each tomato.

Vitamins & minerals

Amounts for 1 serving (366 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	96 μg	11%
Vitamin C	31 mg	35%
Vitamin D	0.1 μg	1%
Vitamin E	3 mg	17%
Vitamin K	35 μg	29%
Thiamine	0.1 mg	12%
Riboflavin (B2)	0.3 mg	25%
Niacin	7 mg	43%
Vitamin B6	1 mg	51%
Folate (B9)	79 μg	20%
Vitamin B12	2 μg	102%
Pantothenic acid	1 mg	29%
Choline	87 mg	16%

Minerals

Nutrient	Amount	% Daily Value
Calcium	64 mg	6%
Iron	4 mg	45%
Potassium	1,026 mg	22%
Magnesium	60 mg	14%
Phosphorus	268 mg	38%
Zinc	6 mg	50%
Copper	0.3 mg	32%
Manganese	0.3 mg	14%
Selenium	18 μg	33%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.3 g	—
Alpha carotene	210 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	956 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	33 μg	—
Fructose	3 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0.3 g	—
Isoleucine	1 g	—
Lactose	0.2 g	—
Leucine	2 g	—
Lycopene	4,683 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	16 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	5 μg	—
Serine	1 g	—
Starch	0.1 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.3 g	—
Total omega 6	1 g	—
Tryptophan	0.1 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 435 calories

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

83min
Walking (3.5 mph)
52min
Cycling (moderate)
36min
Running (6 mph)
61min
Swimming laps

Common questions

How many calories are in Tomato Avocado Burgers?

One serving of Tomato Avocado Burgers (1 serving) has 435 calories, which works out to 119 calories per 100 g. That is about 22% of a 2,000-calorie day.

Are Tomato Avocado Burgers high in protein?

It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 21% 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.

Are Tomato Avocado Burgers keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tomato Avocado Burgers?

568 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Tomato Avocado Burgers?

5.4 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 (366 g)

Calories435

% Daily Value*

Total fat 33g	43%
Saturated fat 10g	50%
Trans fat 1.4g
Cholesterol 82mg	27%
Sodium 568mg	25%
Total carbohydrate 13g	5%
Dietary fiber 6g	21%
Total sugars 5.4g
Protein 23g

* 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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