How many calories are in a bean burger?

December 9, 2025 •

5 min read

According to research, a typical fast-food meat patty tallies about 230 calories, while a bean burger averages just 115 calories. This significant difference in calorie content highlights why understanding how many calories are in a bean burger is crucial for those watching their diet. However, the exact calorie count can vary dramatically based on ingredients, preparation, and portion size.

Quick Summary

The calorie count of a bean burger varies widely based on ingredients, preparation, and toppings. While generally lower in calories than traditional beef burgers, the addition of binders, cooking oils, and high-fat condiments can increase the total. Making bean burgers at home offers the most control over nutrition.

Key Points

Significant Calorie Variation: A bean burger's calorie count can range dramatically, from approximately 130 calories for a simple patty to over 500 for a fully loaded restaurant version.
Ingredient Impact: The final calorie total is heavily influenced by the bun, cooking oil, and toppings like cheese and mayo, not just the bean patty itself.
Healthier Cooking Methods: Baking, grilling, or air-frying the patty are low-fat alternatives to pan-frying, significantly reducing overall calories.
High-Fiber Content: Bean burgers are often rich in dietary fiber, which promotes satiety and aids in weight management.
Nutrient-Rich Profile: Beyond calories, homemade bean burgers offer valuable nutrients like fiber, vitamins, minerals, and antioxidants not found in beef burgers.
Weight Management Aid: By controlling ingredients and portion sizes, bean burgers can serve as an effective, satisfying tool for calorie reduction and weight control.
Mindful Topping Choices: Opting for low-calorie toppings like salsa or fresh vegetables instead of cheese and mayo can drastically lower the final calorie count.

The Surprising Range of Bean Burger Calories

The perception of bean burgers as a uniformly low-calorie option is a common misconception. While the core ingredient—beans—is inherently healthy and low in calories, the final nutrition facts are heavily influenced by other components. The range can be immense, from a simple, baked patty with minimal fillers to a restaurant-style burger with cheese, sauce, and a high-carb bun. Understanding this variability is the first step toward making informed dietary choices.

Factors That Influence a Bean Burger's Calorie Count

Several factors determine the ultimate calorie load of your bean burger. Each choice, from the cooking method to the condiments, adds up.

The Patty's Ingredients: A patty made primarily of black beans and vegetables will have a different calorie count than one loaded with extra cheese, breadcrumbs, or processed fillers. For instance, a MorningStar Farms spicy black bean patty has around 130 calories on its own, whereas a homemade version with various additives can be much higher.
Cooking Method: Frying a bean burger in oil will significantly increase its calorie and fat content compared to baking, grilling, or air-frying it. A single tablespoon of olive oil, for example, adds approximately 120 calories.
The Bun: The type of bun used can be a major calorie factor. A standard white bun can add 150-200 calories, while a whole-wheat bun might add around 100-150. Serving the patty on a lettuce wrap is a great way to save a significant number of calories.
Toppings and Condiments: What you put on your burger is often where the most calories hide. Cheese slices, mayonnaise, and creamy sauces are calorie-dense. Switching to a homemade salsa, mustard, or avocado can help keep the calorie count low while still providing flavor.

A Closer Look at Calorie Comparisons

To illustrate the impact of these factors, consider the nutritional breakdown of a few different bean burger scenarios.


Item	Preparation	Calories (Approx.)	Notes
Homemade Bean Patty	Mashed black beans, minimal binder, baked	130-160	Lower sodium, high fiber.
Store-Bought Patty	MorningStar Farms Spicy Black Bean	130	A good baseline for prepared patties.
Restaurant Burger	Black bean patty on a bun with cheese, mayo	450-500+	Loaded with hidden calories from toppings.
Healthy DIY Burger	Baked patty on whole-wheat bun with salsa	250-300	A balanced and satisfying option.

How to Minimize Calories in Your Bean Burger

If calorie reduction is a priority, several strategies can help you enjoy a delicious bean burger without the guilt.

Bake, Don't Fry: Opt for baking or grilling your patty instead of pan-frying it in oil.
Choose a Low-Calorie Binder: Use minimal breadcrumbs or a whole-food binder like oats or mashed sweet potato. Avoid using eggs and cheese if possible.
Use Low-Calorie Toppings: Instead of mayo or cheese, use fresh veggies, salsa, mustard, or hummus.
Consider a Bun Alternative: Serve your burger on a whole-wheat bun, a whole-grain tortilla, or a large lettuce leaf.
Control Your Portions: Be mindful of patty size. A smaller patty with more vegetables can still be very filling due to the fiber content.

The Health Benefits Beyond Calories

While calories are a key consideration, the nutritional profile of bean burgers offers more than just a lower number on the scale. Beans are a fantastic source of dietary fiber, which is not found in beef burgers and supports gut health. This fiber helps you feel fuller for longer, which can aid in weight management. Veggie burgers made from whole foods like beans and grains also typically contain less saturated fat and no cholesterol compared to their beef counterparts. They are rich in vitamins, minerals, and antioxidants, contributing to overall health.

A Final Word on Making Informed Choices

Ultimately, the nutritional value of a bean burger is in the hands of the chef. Whether you're dining out or cooking at home, being aware of the ingredients and preparation methods is essential. A bean burger can be a nutritious and low-calorie meal, but it can also be just as calorie-dense as a beef burger if not prepared thoughtfully. By choosing whole-food ingredients and smarter cooking methods, you can maximize the health benefits and enjoy a satisfying meal.

Conclusion

The calorie content of a bean burger varies widely depending on its ingredients, cooking method, and toppings. While typically lower in calories and higher in fiber than a traditional beef burger, a bean burger can become calorie-dense with the addition of oil, high-calorie binders, and excessive condiments. For a truly healthy and low-calorie option, focus on a simple, whole-food patty, bake or grill it, and opt for fresh, healthy toppings and a whole-grain bun or lettuce wrap. This approach allows you to enjoy a flavorful meal while maximizing nutritional benefits.

Optional link to external resource: The Harvard T.H. Chan School of Public Health offers extensive information on the health benefits of whole foods and fiber, providing context to the nutritional value of bean burgers.

Homemade vs. Restaurant Bean Burgers

Homemade patties offer maximum control over ingredients, allowing you to use low-calorie binders like oats or sweet potato and minimal oil. This can result in a patty with 150-200 calories.
Restaurant versions often prioritize flavor and texture over nutrition, using more oil, breadcrumbs, and high-fat cheese, which can double or triple the calorie count of the patty alone.

Bean Burgers and Weight Management

Increased Satiety: The high fiber content in bean burgers can help you feel full faster and for longer, which is beneficial for weight control.
Calorie Control: By swapping high-fat beef for a bean patty and managing toppings, you can easily create a lower-calorie meal without sacrificing satisfaction.

The Role of Fiber

Digestive Health: The fiber in beans promotes healthy digestion and regularity.
Blood Sugar Control: Fiber helps regulate blood sugar levels, preventing spikes and crashes that can lead to cravings.

The Impact of Toppings

High-Calorie Toppings: Additions like a slice of cheddar cheese, mayonnaise, or bacon bits can quickly add 100-200 calories or more to your burger.
Low-Calorie Toppings: Options like salsa, avocado, grilled onions, or extra lettuce provide flavor and nutrients without a heavy calorie cost.

The Best Cooking Methods

Baking: A great option for minimal oil usage, resulting in a firm patty with a lower fat content.
Grilling: Imparts a smoky flavor with very little added oil.
Pan-Frying: Should be done sparingly and with a minimal amount of healthy oil to prevent a significant calorie increase.

Frequently Asked Questions

Not necessarily. While a basic bean patty is typically lower in calories than a standard beef patty, the overall calorie count of the burger depends heavily on the bun, oil used for cooking, and toppings like cheese, mayonnaise, and other condiments.

The calorie count for store-bought bean burger patties varies by brand. For instance, a MorningStar Farms Spicy Black Bean burger patty is approximately 130 calories. Always check the nutritional information on the specific product's packaging.

The cooking method significantly impacts the calorie count. Baking, grilling, or air-frying requires little to no added oil, resulting in a lower-calorie patty. In contrast, pan-frying in oil adds considerable fat and calories.

To make a low-calorie bean burger at home, use mashed beans with minimal whole-food binders like oats, bake or grill the patty, and serve it on a whole-grain bun or lettuce wrap with low-calorie toppings like salsa, mustard, and fresh vegetables.

No, bean burgers also differ significantly in their overall nutritional profile. They typically contain less saturated fat and cholesterol than beef burgers and are a great source of dietary fiber and antioxidants.

No, the ingredients used determine the calorie count. Patties with a higher proportion of added breadcrumbs, cheese, or eggs will have a different caloric value than those made primarily of beans and vegetables.

Yes, a mindfully prepared bean burger can be an excellent tool for weight loss. Its high fiber content helps increase satiety, keeping you feeling full for longer on fewer calories compared to a beef burger.