A tray of Mediterranean Burger weighing 454g contains 570 calories, making it a meal rich in energy for individuals with high caloric needs. The burger is a fusion of flavors prevalent in the Mediterranean region, delivering a delicious taste alongside its nutritional benefits.
The Mediterranean Burger is an excellent source of essential nutrients the body needs to function correctly. These include dietary fiber, healthy fats, and protein, making it a satisfying and nutritional meal option. Moreover, it is an excellent source of vitamins and minerals, including vitamin A, vitamin C, calcium, and iron.
In this article, we'll delve deeper into the nutritional content, health benefits, ingredients and alternative ways to enjoy the Mediterranean Burger.
Calories in one Tray of Mediterranean Burger
As mentioned earlier, one tray (454g) of Mediterranean Burger contains 570 calories. The caloric content is essential to monitor when keeping a healthy diet. Individuals with high caloric needs can benefit from the Mediterranean Burger's high energy content, especially for those that engage in strenuous physical activity. However, individuals on a low-calorie diet should be cautious when consuming the burger. It is vital to combine monitoring caloric intake with a healthy lifestyle to attain optimal health.
Fat Content in Mediterranean Burger Tray
The Mediterranean Burger is rich in healthy fats due to the inclusion of ingredients such as olive oil, avocado and feta cheese. A 454g tray of Mediterranean burger contains approximately 20g of saturated fats, which are essential for cell growth and development. Moreover, studies reveal that consumption of healthy fats like olive oil can reduce the risk of chronic diseases such as heart problems. However, moderation is advised when consuming fats, especially for individuals with cardiovascular problems. It is recommended that fat intake contributes to only 20-35% of daily caloric intake.
Protein Content in Mediterranean Burger Tray
The Mediterranean Burger is an excellent source of protein, crucial for muscle maintenance and growth. One tray of the burger contains approximately 31g of protein which is essential for supporting healthy bone density and increased muscle mass. Protein is also crucial for weight loss, as it stimulates the body's metabolism to burn excess fat. Regular protein consumption results in reduced feelings of hunger, which can support controlled eating habits. However, individuals with kidney problems should monitor protein intake levels and seek medical advice if necessary.
Carbohydrate Content in Mediterranean Burger Tray
A tray of Mediterranean Burger weighing 454g contains roughly 46g of carbohydrates, predominantly from whole-grain pita bread, vegetables, and fruits. Carbohydrates are an essential source of energy for the body, providing the necessary fuel to carry out physical activity and maintain brain function. The Mediterranean Burger's carbohydrate content is desirable, providing the body with a moderate amount while avoiding excess that may lead to weight gain or contribute to high blood sugar levels. It is crucial to monitor carbohydrate intake and choose quality sources of carbohydrates that provide fiber, such as whole grains, fruits, and vegetables.
Sodium Content in Mediterranean Burger Tray
The Mediterranean Burger tray contains approximately 1575mg of sodium, mainly from ingredients such as feta cheese and olives. Sodium is an essential mineral that contributes to the proper functioning of muscles, nerves, and maintaining body fluid balance; however, excessive intake of sodium can lead to high blood pressure and the risk of heart disease. Individuals with high blood pressure or at risk of developing heart problems should limit their sodium intake by watching their portion sizes, opting for low-sodium seasoning or cooking sauces, and choosing fresh foods instead of processed foods. It is also essential to read food labels to track the amount of sodium intake, especially for individuals with salt sensitivity.
Vitamins and Minerals in Mediterranean Burger Tray
The Mediterranean Burger tray is an excellent source of essential vitamins and minerals required for optimal health. The inclusion of vegetables such as tomatoes, lettuce, onions, and cucumbers provides vitamins A, C, K, E, and B6. The incorporation of feta cheese and olives adds calcium, sodium, and iron intake to the burgers. Consequently, regular intake of Mediterranean Burger tray leads to reduced risk of chronic diseases such as cancer, diabetes, and osteoporosis.
Health Benefits of Mediterranean Burger
The Mediterranean Burger tray's health benefits are numerous and provide crucial nutritional benefits for supporting optimal health. Regular consumption of Mediterranean Burger trays is believed to reduce the risk of several chronic diseases such as heart disease, cancer, and type 2 diabetes. The health benefits of this burger can mainly be attributed to the ingredients utilized in preparing it, which are rich in essential vitamins, minerals and fiber while avoiding unhealthy saturated fats. Moreover, the Mediterranean Burger is an adequate source of protein contributing to muscle growth and development while promoting controlled eating habits.
Nutrition Facts of Mediterranean Burger
A 454g Mediterranean Burger tray provides approximately 570 calories, 31g of protein, and 46g of carbohydrates. The burger is also a source of healthy fats containing approximately 20g of saturated fat. The burger is an excellent source of essential vitamins and minerals, including vitamin A, vitamin C, calcium, and iron. The recommended daily caloric intake is 2200-2500 calories for moderately active men and 1800-2000 calories for moderately active women. One tray of Mediterranean Burger provides 23.35-25.91% of daily caloric intake for men and 28.50-31.67% of daily caloric intake for women. Despite the favorable nutritional content of the Mediterranean Burger, moderation is key, especially for individuals with pre-existing medical conditions that require dietary restrictions.
Ingredients in Mediterranean Burger Tray
The Mediterranean Burger tray contains several ingredients that contribute to its unique flavor while providing essential nutrients. These include whole-grain pita bread, ground beef, garlic, onions, tomatoes, cucumbers, feta cheese, and olives. The use of whole-grain pita bread provides dietary fiber, promoting a healthy digestive system, while ingredients such as garlic, onions, and tomatoes provide vitamins, antioxidants, and minerals. Moreover, the inclusion of olives and feta cheese provides high levels of healthy fats, a source of sodium, calcium, and iron intake.
Alternative Ways to Enjoy Mediterranean Burgers
While the traditional Mediterranean burger is a delightful meal option, alternative ways to enjoy the burger can offer a refreshing change of taste. Some options include substituting beef with turkey meat, adding avocado slices or substituting whole-grain pita with lettuce wraps. Alternate sauces such as tzatziki, tahini, or hummus can also provide a unique flavor and add nutritional benefits to the burger. Additionally, the burger's ingredients can be included in healthy salads or used as stuffing in roasted vegetables. Incorporating these options can provide variety while increasing nutrient intake to support a healthy lifestyle.
Eating a Mediterranean diet can help to promote long-term health while enjoying the rich and flavorful cuisine the region has to offer. The Mediterranean Burger tray is a delicious way to incorporate these flavors into your diet while simultaneously supporting optimal nutritional health.
5 FAQ About Mediterranean Burger
1. What is in a Mediterranean Burger?
A Mediterranean Burger typically contains a patty made of ground lamb or beef mixed with spices like cumin, coriander, and mint. It is then topped with ingredients like feta cheese, tzatziki sauce, lettuce, tomato, and red onion.
2. Is a Mediterranean Burger healthy?
The calorie count in a Mediterranean Burger is on the higher side, but it is still considered to be a healthier option compared to regular burgers. The ingredients used in a Mediterranean Burger are packed with nutrients like protein, fiber, and antioxidants.
3. Can a Mediterranean Burger be made vegetarian or vegan?
Yes, a vegetarian version of a Mediterranean Burger can be made by replacing the meat patty with a veggie patty made of chickpeas, black beans, or lentils. For a vegan option, the cheese and tzatziki sauce can be substituted with vegan cheese and hummus or tahini sauce, respectively.
4. How can I make a Mediterranean Burger at home?
To make a Mediterranean Burger at home, you'll need ground lamb or beef, cumin, coriander, mint, egg, breadcrumbs, salt, pepper, lettuce, tomato, red onion, feta cheese, and tzatziki sauce. Mix the meat with the spices, egg, and breadcrumbs, make them into patties, and grill or fry them until cooked through. Toast the buns, spread tzatziki sauce on them, add the patty, lettuce, tomato, onion, and feta cheese, and you're good to go!
5. Where can I find a Mediterranean Burger?
You can find Mediterranean Burgers at many restaurants that serve Mediterranean or Middle Eastern cuisine. It can also be made at home using the recipe above.