Veg Burger Calories & Nutrition Facts (Per Burger)

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A 160 g veggie burger on a bun has about 358 calories, 20.8 g protein, 49 g carbs, 8.3 g fat, 5.6 g fiber and 854 mg sodium, based on USDA FoodData Central. About 55% of the calories come from carbs, mostly the bun. Patties made from potato instead of soy, beans or grains have much less protein, so the numbers shift with the patty.

Quick Nutrition Facts

Per 1 burger on a bun (160 g)

Nutrient	Amount
Calories	358 kcal
Protein	20.8g
Carbohydrates	49.3g
Fiber	5.6g
Sugars	6.3g
Fat	8.3g
Sodium	854 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

This page uses the USDA record for a veggie burger on a bun, a 160 g sandwich with a soy, bean or vegetable patty. It has 358 kcal, with about 55% of the calories from carbs, 23% from protein and 21% from fat. At 20.8 g protein and 5.6 g fiber it is more filling than many people expect, and saturated fat is low at 1.9 g. The weak point is sodium: 854 mg is about 43% of a 2,000 mg day, because both the processed patty and the bun are salted. Burgers with a fried potato and pea patty, such as McDonald's Aloo Tikki Burger (340 kcal and 8.5 g protein for 146 g), are a different product with less than half the protein. Add a side salad, and skip fries and extra salty sauces if you are watching sodium or calories.

Myth Busters

MYTH #1: A veg burger is always lighter than a meat burger.

TRUTH: Not by default. A 160 g veggie burger on a bun has 358 kcal, while the USDA lists 330 kcal for a 115 g small hamburger on a white bun. The veggie version has more carbs and less fat, but it is not automatically lower in calories. Veggie burger, on bun: USDA FoodData Central (FDC 2707481); Hamburger, on white bun, 1 small patty: USDA FoodData Central (FDC 2706927)

MYTH #2: Veg burgers are high in protein.

TRUTH: It depends on the patty. A soy, bean or vegetable patty gives about 20.8 g protein in a 160 g burger on a bun, while a burger with a fried potato and pea patty has 8.5 g. Veggie burger, on bun: USDA FoodData Central (FDC 2707481); Product Nutritional Information Booklet, Aloo Tikki Burger (146 g): McDonald's India

MYTH #3: A veg burger is a low-sodium choice.

TRUTH: One veggie burger on a bun has 854 mg of sodium, 43% of a 2,000 mg day. WHO advises adults to stay under 2,000 mg of sodium a day, so one burger with fries and sauces can use up most of it. Veggie burger, on bun: USDA FoodData Central (FDC 2707481); Sodium reduction: World Health Organization

MYTH #4: Because it contains vegetables, it counts as a serving of vegetables.

TRUTH: Most patties are built on soy, grains, beans or potato, and the vegetable share is small. McDonald's India says its potato and pea patty holds about 19 g of vegetables. One burger does not replace a portion of vegetables, so add a salad or cooked vegetables on the side. The Wholesome McAloo Tikki Burger: McDonald's India blog

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		358 kcal with 20.8 g protein and 5.6 g fiber fills you up better than most fast-food burgers. A side salad instead of fries keeps the meal near 400 kcal. Veggie burger, on bun: USDA FoodData Central (FDC 2707481)
Muscle Gain		20.8 g of protein is a solid start for one meal. Add Greek yogurt, eggs or a glass of milk to reach 25 to 30 g. Potato patty burgers, at 8.5 g, need a bigger protein side. Veggie burger, on bun: USDA FoodData Central (FDC 2707481); Product Nutritional Information Booklet, Aloo Tikki Burger (146 g): McDonald's India
Diabetes Management		About 49 g of carbs, mostly from a refined bun, will raise blood sugar. The 5.6 g fiber and 20.8 g protein soften the rise. Choose a whole-grain bun and keep the sides small. Veggie burger, on bun: USDA FoodData Central (FDC 2707481); International Tables of Glycemic Index and Glycemic Load Values 2008: Diabetes Care
Heart Health		854 mg sodium is 43% of a 2,000 mg day, though saturated fat is low at 1.9 g. That fits an occasional meal, but fries and salty sauces would push sodium close to the WHO limit. Veggie burger, on bun: USDA FoodData Central (FDC 2707481); Sodium reduction: World Health Organization; How much sodium should I eat per day?: American Heart Association

PERSONALIZED NUTRITION

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Blood Sugar Response to Veg Burger

A veggie burger pairs a refined white bun with a soy, bean or vegetable patty, so about 49 g of carbs reach the blood over the next hour. Blood sugar usually peaks 45 to 60 minutes after eating. The 20.8 g protein and 5.6 g fiber slow the rise compared with bread alone, but the bun still drives most of it. International Tables of Glycemic Index and Glycemic Load Values 2008: Diabetes Care

Estimated Glucose Response (1 veggie burger on a bun, 160 g)

Illustrative curve for a healthy adult, built from the carb load, the typical high glycemic index of white bread and the protein and fiber in the patty. Individual responses vary with portion, the meal around it, prior activity and metabolic health. Not medical advice.

How to flatten the spike

Eat a side salad or a protein side first, then the burger.
Add vegetables to the meal and skip the sugary drink.
Choose a whole-grain bun when you can.
Take a 10 to 15 minute walk after the meal.

Cultural Significance

Veggie burgers started as bean, grain and soy patties sold as a meat-free choice, and they are now on fast-food menus and supermarket shelves around the world. The name covers very different products: bean and lentil patties, soy or pea protein burgers, vegetable and grain patties, and the fried potato and pea patty popular in India. Their nutrition differs a lot, so this page uses the USDA veggie burger on a bun as the reference and lists a potato patty burger and two meat burgers in the table below.

Compare & Substitute

Veg Burger vs Similar Foods

Nutrient	Potato and pea patty burger (Aloo Tikki), McDonald's India (146 g)	Hamburger on a white bun, USDA (115 g)	Chicken fillet sandwich, USDA (140 g)
Calories	340 kcal	330 kcal	393 kcal
Protein	8.5g	19.7g	17g
Carbohydrates	50.3g	25.6g	38.5g
Fat	11.3g	15.9g	18.8g

Frequently Asked Questions

How many calories are in a veg burger?

A veggie burger on a bun (160 g) has about 358 calories, according to USDA FoodData Central. A burger with a fried potato and pea patty, such as McDonald's Aloo Tikki Burger (146 g), has 340 calories.

How much protein is in a veg burger?

About 20.8 g in a 160 g veggie burger on a bun with a soy, bean or vegetable patty. A potato and pea patty burger has about 8.5 g, so check what the patty is made of.

Is a veg burger healthy?

It can be a reasonable meal. It has 358 kcal, 20.8 g protein and 5.6 g fiber, but 854 mg sodium, which is 43% of a 2,000 mg day. A side salad instead of fries and light sauces keep it in check.

Can I eat a veg burger on a diabetic diet?

Occasionally, with care. One burger has about 49 g of carbs, mostly from the bun, so choose a whole-grain bun, eat it with vegetables, skip the sugary drink and check your own glucose response.