100-Calorie Burger Toppings

A quarter pound of lean ground sirloin and a hearty whole-grain bun start you out at 250 calories. Now you’re ready for all those tasty toppings. By Sidney Fry, MS, RD

Burger Patty Protein Facts

Photo: Randy Mayor

Burger Patty Protein Facts

Choosing the toppings for your burger can be a creative endeavor, but don't stop there. Whether you take a step on the wild side and opt for a soy burger or stick with the ever classic chuck, make sure you are armed with all the facts on these patty varieties.

Lamb (23% fat)
240 calories, 9g sat fat

Chuck (20% fat)
209 calories, 5g sat fat

Turkey (13% fat)
193 calories, 3g sat fat

Bison (grass-fed)
124 calories, 2.5g sat fat

Lean Sirloin (5% fat)
140 calories, 2g sat fat

Turkey Breast (1% fat)
91 calories, 0.5g sat fat

Soy Crumbles
90 calories, 0g sat fat

Low-Cal Burger Topping: Avocado Mango Tango

Photo: Randy Mayor

Avocado Mango Tango

2 thin slices avocado + 2 tablespoons mango salsa + 1 tablespoon chopped cilantro + 2 tablespoons shredded Monterey Jack cheese

Low-Cal Burger Topping: Beefy Caprese

Photo: Randy Mayor

Beefy Caprese

1 ounce fresh buffalo mozzarella + 1/2 teaspoon drizzle extra-virgin olive oil + 2 heirloom tomato slices + 6 basil leaves

Low-Cal Burger Topping: Grecian Gourmet

Photo: Randy Mayor

Grecian Gourmet

1 tablespoon chopped red onion + 2 tablespoons crumbled feta + 1/4 cup fresh spinach tossed with 1/2 teaspoon extra-virgin olive oil + 1 ounce tzatziki sauce

Low-Cal Burger Topping: Zesty Pesto & Tomato

Photo: Randy Mayor

Zesty Pesto & Tomato

1 tablespoon pesto + 2 heirloom tomato slices + 1 tablespoon crumbled feta

Low-Cal Burger Topping: The Poached Egger

Photo: Randy Mayor

The Poached Egger

1 large poached egg + 1 tablespoon fresh salsa + 1/4 cup green leaf lettuce + 1 tablespoon queso fresco

Low-Cal Burger Topping: The American Standard

Photo: Randy Mayor

The American Standard

2 teaspoons ketchup + 3 dill pickle chips + 1 thin slice sharp cheddar + green leaf lettuce + 1 heirloom tomato slice

Low-Cal Burger Topping: Sun-Dried Summer

Photo: Randy Mayor

Sun-Dried Summer

2 tablespoons chopped sun-dried tomatoes + 1/4 cup fresh spinach + 1 ounce goat cheese

Printed from:
http://www.cookinglight.com/eating-smart/smart-choices/healthy-burger-toppings-00412000071789/