Quick Answer
A standard homemade black bean patty contains about 120-150 calories. The number of calories can vary based on the specific ingredients used. Store-bought or restaurant black bean patties may be higher in calories, ranging from 150-300 calories per patty.
Calories in Homemade Black Bean Patties
Black bean patties made at home typically contain around 120-150 calories each. This calorie count is for a standard size patty made with simple ingredients like black beans, eggs, breadcrumbs, onions, and seasonings. The specific calorie count depends on the recipe and ingredients used.
Here is the calorie breakdown for a typical homemade black bean patty:
| Ingredient | Calories |
|---|---|
| 1/2 cup cooked black beans | 120 |
| 1 egg | 70 |
| 1/4 cup breadcrumbs | 75 |
| 1/4 cup chopped onion | 15 |
| 1 clove garlic, minced | 5 |
| 1 tsp cumin | 8 |
| Salt & pepper to taste | 5 |
| Total (for 1 patty): | ~150 |
As you can see, the majority of calories come from the beans and egg. Using different amounts of these ingredients or adding other mix-ins can raise or lower the calories slightly. Overall though, a homemade black bean patty averages 150 calories or less.
Calories in Store-Bought Black Bean Patties
Store-bought frozen or refrigerated black bean patties tend to be higher in calories than homemade versions. Pre-made patties can range from 150-300 calories each depending on the brand.
For example, here are the calories for some popular store-bought black bean patties per patty:
| Brand | Calories |
|---|---|
| Amy’s | 150 |
| Trader Joe’s | 130 |
| Dr. Praeger’s | 220 |
| Good & Gather | 300 |
| Boca | 170 |
The increased calories in store-bought patties comes from larger portion sizes and the addition of more oils, binders, and flavorings compared to homemade. Checking the nutrition label can give you a more precise calorie count for any pre-made brand.
Calories in Black Bean Patties from Restaurants
When dining out, black bean patties can vary widely in their calorie content depending on how they are prepared. At restaurants, black bean patties often range from about 200-350 calories each.
For example:
| Restaurant | Calories |
|---|---|
| Chipotle | 300 |
| Burger King | 350 |
| Red Robin | 215 |
| The Cheesecake Factory | 380 |
The preparation methods at restaurants, like frying in oil or serving with toppings and spreads, adds to the calories. Checking the menu nutrition information provides the most accurate calorie counts for restaurant black bean patties.
Ways to Reduce Calories in Black Bean Patties
If you want to lighten up your black bean patties, there are a few simple ways to reduce the calories:
– Use less oil when shaping and cooking the patties. Instead of frying, try baking, grilling, or pan searing.
– Skip the egg as a binder and use mashed potato, flaxseed, or chia seeds instead.
– Use Greek yogurt or avocado instead of cheese or sour cream for toppings.
– Opt for lettuce wraps or salads instead of large bun servings.
– Load up on vegetables like onions, peppers, or carrots to add more fiber and nutrients.
– Choose corn tortillas or light breads for serving sandwiches.
– Avoid patties that are pre-fried, breaded, or served with creamy sauces. Check restaurant prep methods.
– Compare brands and select the ones with lower calorie counts if store-bought.
With some simple substitutions and preparation methods, you can enjoy delicious black bean patties while still keeping calories in check. Aim for homemade style patties in the 150 calorie range or minimize toppings and sides for restaurant servings.
The Nutritional Value of Black Bean Patties
Beyond just calories, black bean patties can also provide many beneficial nutrients, especially when made with whole food ingredients. Here is the typical nutritional profile for a 4-ounce black bean patty:
| Nutrient | Amount |
|---|---|
| Calories | 150 |
| Fat | 5g |
| Carbs | 15g |
| Fiber | 5g |
| Protein | 10g |
| Iron | 15% DV |
| Calcium | 2% DV |
Black bean patties provide a hefty dose of protein and fiber, mainly from the beans. You also get iron, potassium, magnesium, folate, and a small amount of calcium. The vitamins and minerals vary based on additional ingredients. Overall, black bean patties can be a nutritious meatless protein source.
Health Benefits of Black Beans
Since black beans are the main ingredient, the health benefits of black bean patties mirror some of the advantages of black beans themselves:
– High in fiber, providing 5-7 grams per serving. The fiber promotes good digestion and heart health.
– Packed with plant-based protein to support muscle growth and satisfaction. A 1/2 cup of beans provides around 7-8 grams protein.
– Full of antioxidants from compounds like anthocyanins, great for immunity.
– Contain complex carbs with a low glycemic index, resulting in steady energy levels.
– Naturally low in fat, especially when avoiding added oils. Makes an excellent heart healthy choice.
– May help regulate blood sugar due to the fiber and protein contents.
– Provides iron, magnesium, folate, potassium, and other essential minerals.
When making homemade black bean patties, you maximize the benefits from the whole food ingredients like beans, vegetables, and grains. Even store-bought patties provide more nutrition than typical meat burgers.
Are Black Bean Patties Healthy?
Overall, yes – black bean patties can be a very healthy food option, especially when homemade. The high fiber and protein make them very nutrient dense, and they contain a good balance of complex carbs. Black bean patties are also cholesterol free and low in saturated fat.
However, some ready-made patties may be less healthy if they contain excessive sodium, preservatives, or are fried in oil. As long as you read labels and understand how they are prepared, black bean patties can be a regular part of a healthy diet. For maximum wellness, emphasize whole food based patties without unnecessary added ingredients.
Uses for Black Bean Patties
Here are some delicious ways you can enjoy black bean patties:
– Veggie burgers – Use them as a protein-packed patty on buns, lettuce wraps, or in subs. Add your favorite burger toppings.
– Tacos and burritos – Chop up black bean patties and add to burritos, soft tacos, taco salads, or nachos. Provides a meaty texture.
– Salads – Chop chilled patties and place on top of leafy green or grain-based salads for a filling addition.
– Bowls – Serve patties over a base of rice, quinoa, or roasted veggies in a bowl. Top with avocado, salsa, or hummus.
– Appetizers – Make mini patties and top with cheese or chutney for easy finger foods.
– Side dishes – Enjoy patties on their own or pair them with non-starchy vegetables for a low carb meal.
– Snacks – Make bite-size patties and keep them chilled for high protein snacks. Reheat as needed.
Black bean patties are very versatile. You can season them to fit any flavor profile and use them in place of meat for virtually any dish or cuisine.
Tips for Making Great Black Bean Patties
Follow these simple tips for black bean patty success:
– Make sure to drain and rinse the beans well to remove excess starch that can make patties mushy. Let them dry completely after rinsing.
– Mix in breadcrumbs, egg, or other binders to help hold the patties together and provide structure.
– Chill the patties for 10-30 minutes before cooking so they hold their shape better.
– Lightly oil your hands instead of the patties to help with shaping without adding extra grease.
– Cook at medium heat and don’t move them until they form a crust to prevent sticking and breaking apart.
– For evenly cooked and shaped patties, use a ring mold to form consistent sizes and thicknesses.
– Get creative with add-ins like extra vegetables, spices, herbs, cheese, or grains to customize flavor.
– Store cooked patties in the refrigerator and reheat in the oven or toaster oven to maintain texture.
With these handy tips, you can make black bean patties that hold together perfectly and cook up tasty and crisp.
Common Questions
Here are answers to some frequently asked questions about black bean patties:
Are black bean patties high in carbs?
Black bean patties do contain a moderate amount of carbohydrates, around 15-20 grams per patty. This comes mainly from the beans themselves as well as any added grains or breadcrumbs. However, the carbs are mostly fiber and complex starch, giving you sustained energy. Pair them with non-starchy veggies for a meal balanced in carbs.
Can you freeze black bean patties?
Yes, cooked black bean patties freeze very well for future use. Allow them to cool completely, then place patties in a single layer in an airtight container or freezer bag. Try to remove excess air. They will keep for 2-3 months in the freezer. Thaw in the refrigerator before reheating.
What can I use instead of eggs to bind patties?
For vegan black bean patties, mashed avocado, flax eggs (1 tbsp ground flax + 3 tbsp water), and mashed potato work well as egg substitutes. Silken tofu and chia seeds also help bind without adding egg.
Do you need to cook black beans first before making patties?
Yes, it’s best to soak and cook dried beans fully before blending or mashing them to make patties. Canned beans can be used for quicker patties. Just drain, rinse, and mash them well. Undercooked beans won’t hold together properly.
What can I serve with black bean patties?
Some tasty sides for black bean patties include oven fries, roasted veggies, sautéed greens, fresh salads, guacamole or hummus, and simple lemon wedges. You can also top them with grilled pineapple, coleslaw, or chimichurri sauce for extra flavor.
Conclusion
To summarize, a standard homemade black bean patty made with minimal ingredients contains about 150 calories. Pre-made patties range from 150-300 calories depending on preparation, while restaurant patties average 200-350 calories each. You can adjust ingredients and cooking methods to make black bean patties as healthy as possible. At around 150 calories with ample protein and nutrients, homemade black bean patties make for a nutritious vegetarian meal full of flavor.
