Juicy Marbles Umami Burger: Calories, Nutrition and Health Benefits
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Perplexity A whole-food-forward, fermented plant-based burger packed with 22g protein from quinoa, koji barley, and miso — delivering bold umami flavor with clean nutrition.
Quick Nutrition Facts
Per 100g Patty
| Nutrient | Amount |
|---|---|
| Calories | 179 kcal |
| Protein | 22g |
| Carbohydrates | 10g |
| Fiber | 3.5g |
| Sugars | 2.8g |
| Fat | 5.5g |
| Saturated Fat | 1g |
| Sodium | 480mg |
| Iron | 3.2mg |
| Vitamin B12 | 0mcg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Juicy Marbles Umami Burger stands out with 22g protein and only 5.5g fat per 100g — one of the leanest plant-based burgers available. The fermented koji barley and miso provide natural probiotics that support gut health and nutrient absorption.
Myth Busters
MYTH #1: Plant-Based Burgers Are Unhealthy Ultra-Processed Foods
TRUTH: Unlike many plant-based burgers loaded with additives, the Umami Burger uses whole-food ingredients: quinoa, miso, koji barley, and flaxseed. Harvard research confirms whole-food plant proteins provide significant health benefits over highly processed alternatives.
MYTH #2: Plant Protein Isn't as Good as Animal Protein for Muscles
TRUTH: A systematic review of randomized controlled trials found plant-based protein supplements provide meaningful benefits for muscle strength and performance. With 22g protein per 100g, the Umami Burger matches or exceeds many meat burgers.
MYTH #3: Fermented Foods in Burgers Are Just Marketing
TRUTH: The koji barley and miso in this burger are genuinely fermented. Research confirms miso provides antioxidative properties, improved digestion, and immune support through beneficial Lactobacillus and Bifidobacterium strains.
MYTH #4: Vegan Burgers Don't Have Enough Protein
TRUTH: At 22g protein per 100g, the Umami Burger has more protein than a standard beef burger (17g per 100g). The combination of wheat gluten, sunflower protein, and quinoa provides a complete amino acid profile.
MYTH #5: Plant-Based Burgers Are High in Fat
TRUTH: The Umami Burger contains only 5.5g total fat and 1g saturated fat per 100g — compared to 17g total fat and 6g saturated fat in a typical beef burger. This makes it significantly heart-healthier.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 179 calories with 22g protein promotes satiety. Only 5.5g fat. High protein-to-calorie ratio supports fat loss. |
| Muscle Gain | | 22g complete plant protein per 100g for muscle repair. Plant-based protein supports exercise recovery effectively. |
| Diabetes Management | | Only 10g carbs per 100g with 3.5g fiber. Low glycemic impact. High protein slows glucose absorption. |
| PCOS Management |  | High protein supports insulin sensitivity. Low glycemic load. Monitor sodium intake if fluid retention is a concern. |
| Pregnancy Nutrition | | Good protein source (22g). Contains iron (3.2mg). ACOG recommends varied protein sources during pregnancy. Supplement B12 separately. |
| Viral/Flu Recovery | | Easy to digest protein. Fermented miso and koji support immune function. Iron aids oxygen transport during recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Juicy Marbles Umami Burger
Understanding how the Umami Burger affects your blood glucose can help you make informed decisions about when and how to eat it.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing high-protein foods with fiber-rich sides slows glucose absorption and reduces the peak blood sugar level:
- 🥬 Leafy green salad - Adds fiber and micronutrients
- 🥑 Avocado slices - Healthy fats slow digestion
- 🫘 Bean or lentil side - Extra fiber and protein
- 🥒 Pickled vegetables - Vinegar may reduce glycemic response
This combination not only reduces the glucose spike but also extends energy release, keeping you fuller for longer.
Cultural Significance
Juicy Marbles was founded in 2020 in Ljubljana, Slovenia, by a team of food scientists and engineers committed to creating plant-based meats that rival animal products in taste and texture.
The Umami Burger Story:
- Launched in late 2025 at 225 Tesco stores across the UK
- Named after umami, the fifth taste — achieved through fermented koji and miso
- Part of the "whole-food-forward" movement, using recognizable ingredients
- Koji fermentation is a 2,000-year-old Japanese technique used in miso, soy sauce, and sake
Global Plant-Based Movement:
- Plant-based meat market projected to reach $35 billion by 2030
- Fermented plant proteins represent the next wave of clean-label innovation
- Slovenia has become a hub for food tech startups in Europe
- Juicy Marbles gained fame for their plant-based filet mignon before the Umami Burger
Compare & Substitute
Juicy Marbles Umami Burger vs Similar Products (Per 100g)
| Nutrient | 🌿 Umami Burger | 🥩 Beef Burger (80/20) | 🌱 Beyond Burger | 🫘 Black Bean Burger |
|---|---|---|---|---|
| Calories | 179 kcal | 254 kcal | 221 kcal | 150 kcal |
| Carbs | 10g | 0g | 5g | 18g |
| Fiber | 3.5g | 0g | 2g | 5g |
| Protein | 22g | 17g | 20g | 8g |
| Fat | 5.5g | 17g | 14g | 5g |
| Sat. Fat | 1g | 6g | 5g | 0.5g |
| Sodium | 480mg | 75mg | 390mg | 350mg |
| Iron | 3.2mg | 2.6mg | 4.2mg | 1.8mg |
| Best For | High protein, low fat, gut health | Traditional flavor, zero carbs | Meat-like taste, iron content | Fiber, lowest calorie |
Frequently Asked Questions
Is the Juicy Marbles Umami Burger good for weight loss?
Yes, with only 179 calories and 22g protein per 100g, it has an excellent protein-to-calorie ratio. The 3.5g fiber promotes fullness while the low 5.5g fat keeps calories in check.
Best practices: Serve on a lettuce wrap instead of a bun, pair with roasted vegetables, and limit added sauces to keep the meal under 300 calories.
Can diabetics eat the Juicy Marbles Umami Burger?
Yes, the Umami Burger is well-suited for diabetics. It contains only 10g carbohydrates per 100g with 3.5g fiber, resulting in minimal blood sugar impact.
Tips for diabetics:
- Skip the bun or use a low-carb wrap (saves 25-30g carbs)
- Pair with non-starchy vegetables for added fiber
- The high protein content helps stabilize blood sugar
- Monitor sodium intake if managing blood pressure alongside diabetes
How much protein is in the Umami Burger?
One 100g patty delivers 22g of protein from wheat gluten, sunflower protein, and quinoa. A full-size patty (113g) provides approximately 25g protein, making it one of the most protein-dense plant-based burgers on the market.
What are the main health benefits?
Key Benefits:
- Muscle Support: 22g protein per 100g supports muscle maintenance and growth
- Gut Health: Fermented koji barley and miso provide natural probiotics
- Heart Health: Only 1g saturated fat — 83% less than beef burgers
- Digestive Health: 3.5g fiber supports regular bowel movements
- Iron Content: 3.2mg iron per 100g (18% DV) supports oxygen transport
- Low Calorie: 179 calories makes it one of the leanest burger options
What allergens does the Umami Burger contain?
The Umami Burger contains wheat (gluten), mustard, and barley. It is made in a facility that may handle soy, nuts, and sesame. Not suitable for those with celiac disease or gluten sensitivity.
Allergen-free alternatives: Consider black bean burgers or mushroom burgers for gluten-free options.
Is the Umami Burger healthier than a regular beef burger?
On most metrics, yes. It has 30% fewer calories, 68% less total fat, 83% less saturated fat, and 29% more protein per 100g. It also provides 3.5g fiber that beef completely lacks. The main trade-off is higher sodium (480mg vs 75mg in unseasoned beef).
How should I cook the Umami Burger?
Best cooking methods:
- Pan-fry: 2-3 minutes per side in a lightly oiled pan over medium-high heat
- Grill: 3-4 minutes per side on a preheated grill
- Air fryer: 8-10 minutes at 190°C, flipping halfway
Tips: Do not overcook — the patty is best served with a slight char on the outside and tender center. No defrosting needed if cooking from frozen.
How many Umami Burgers can I eat per day?
General Guidelines:
- 1 patty daily — Most people (179 calories, 22g protein)
- 1-2 patties daily — Athletes, muscle gain, or high-protein diets
- 1 patty every other day — If monitoring sodium intake
Watch sodium: At 480mg per patty, eating 2 per day reaches 40% of the recommended daily sodium limit. Balance with low-sodium sides.
Track your meals with NutriScan app to see how the Umami Burger fits your personal nutrition goals.
