Chicken spinach feta burgers are a delicious and protein-packed meal option. But many people wonder just how many calories are contained in one of these burgers. In this article, we’ll break down the calorie count and nutritional information for a typical chicken spinach feta burger.
Calories in Chicken Spinach Feta Burgers
The number of calories in a chicken spinach feta burger can vary depending on the specific recipe and ingredients used. However, on average, a single chicken spinach feta burger contains around 300-400 calories.
This calorie count is based on a burger made with the following approximate ingredients and amounts:
- 4 oz (112g) ground chicken breast
- 1/4 cup (28g) crumbled feta cheese
- 1/4 cup (25g) frozen spinach, thawed and drained
- 1 egg
- 1/4 cup (30g) breadcrumbs
- 1 tbsp olive oil
- Salt, pepper, garlic powder, onion powder, and other spices
The number of calories can increase or decrease depending on the size of the patty and amounts of each ingredient used. Using leaner meat, less oil, and more vegetable content can lower the calories. While bigger patties, more cheese, or higher fat ingredients can increase the total.
Calories from Protein, Carbs, and Fat
When examining the nutritional breakdown of chicken spinach feta burgers, the majority of calories come from protein, followed by fat, and then carbohydrates.
Here is an approximate calorie breakdown of a 4oz chicken spinach feta burger:
- Protein: 27g protein x 4 calories per gram = 108 calories
- Fat: 13g fat x 9 calories per gram = 117 calories
- Carbs: 3g net carbs x 4 calories per gram = 12 calories
As you can see, protein accounts for over 100 of the calories due to the high protein chicken breast. Fat makes up a significant portion as well due to the olive oil, cheese, and meat. Carbohydrates play a smaller role coming from the spinach and small amounts of breadcrumbs.
Macronutrient Percentages
Looking at the macronutrient percentages in a chicken spinach feta burger:
- Protein = 35% of calories
- Fat = 39% of calories
- Carbs = 26% of calories
This breakdown illustrates why these burgers are a great option if you’re looking for a meal that’s higher in protein and lower in carbs.
Calories Compared to Beef Burgers
Chicken spinach feta burgers contain significantly fewer calories than traditional beef burgers. Here’s a calorie comparison (based on 4oz uncooked patty):
| Burger | Calories |
|---|---|
| Chicken Spinach Feta | 300-400 |
| 80/20 Beef | 500-600 |
| 90/10 Lean Beef | 375-450 |
| Turkey | 250-350 |
The chicken and turkey burgers are lower in calories because poultry is a leaner protein than beef. Less fat means fewer calories. Chicken spinach feta burgers are on par or lower calorie than even 90/10 lean beef burgers.
Calories with Burger Toppings and Sides
While the chicken spinach feta burger patty itself ranges from 300-400 calories, the total meal calories increase when you add burger toppings and sides.
Here are some common toppings and sides with the approximate calories each adds to your burger meal:
| Topping/Side | Calories |
|---|---|
| Burger bun | 100-150 |
| Cheese slice (1 oz) | 110 |
| Bacon slice (1 oz) | 40-50 |
| Lettuce, tomato, onion | 10-20 |
| Ketchup, mustard, mayo (1 tbsp) | 15-20 |
| French fries (6 oz) | 330 |
| Potato chips (1 oz) | 150 |
With a full burger setup – including a bun, cheese, some veggies, condiments and a side – the total meal can end up being 700-1,000 calories or more.
You can lower the total by:
- Choosing a lighter bun like a whole wheat bun
- Loading up on veggie toppings instead of bacon and cheese
- Asking for light condiments or sauces on the side
- Pairing your burger with a side salad instead of fries
Nutrition Facts for Chicken Spinach Feta Burgers
In addition to calories and macronutrients, here is the full nutrition profile for a typical 4oz chicken spinach feta burger patty:
| Nutrient | Amount |
|---|---|
| Calories | 300 |
| Fat | 13g |
| Saturated Fat | 4g |
| Protein | 27g |
| Carbs | 3g |
| Fiber | 1g |
| Sodium | 350mg |
| Sugar | 1g |
Chicken spinach feta burgers provide an excellent source of lean protein, vitamins, and minerals. Some of the key vitamins and minerals include:
- Vitamin A: From the spinach
- Folate: From the spinach
- Calcium: From the feta cheese
- Phosphorus: From chicken
- Iron: From spinach
- Zinc: From chicken
- Potassium: From spinach
Ways to Modify Calories in the Burgers
There are a few easy ways to adjust the calories in chicken spinach feta burgers if you want to make the recipe higher or lower in calories:
Reduce Calories
- Use leaner ground chicken or turkey instead of higher fat chicken thigh meat
- Reduce the amount of oil used or cook without added oil
- Use lower fat feta cheese
- Increase the amount of spinach and vegetables
- Use fat free Greek yogurt instead of egg
- Reduce the amount of breadcrumbs or use a fat free alternative
- Skip the cheese topping and use veggies instead
Increase Calories
- Use chicken thigh instead of breast meat
- Add an extra egg yolk
- Use full fat feta
- Mix in shredded cheese like cheddar or Parmesan
- Cook in additional oil
- Top with avocado slices
- Spread burger bun with mayonnaise
- Add bacon as a topping
Healthy Preparation Methods
To keep your chicken spinach feta burgers as healthy as possible, focus on these preparation methods:
- Grill or broil: Skipping pan frying and instead grilling or broiling burgers allows fat to drip away rather than be reabsorbed.
- Whole wheat bun: Using a 100% whole wheat bun adds extra fiber.
- Go easy on condiments: Limiting condiments like ketchup and mayo reduces calories, sugar, and sodium.
- Bake sweet potato fries: Swap regular French fries for baked sweet potato fries to add nutrients.
- Add veggie toppings: Load up your burger with tomatoes, lettuce, onions, pickles and other veggies to increase the nutrition.
Sample Meal Plan with a Chicken Spinach Feta Burger
Here is a sample 600 calorie meal plan incorporating a chicken spinach feta burger:
Breakfast
- 1 cup Greek yogurt (130 calories)
- 1/2 cup blueberries (42 calories)
- 2 tbsp slivered almonds (108 calories)
- 1 cup coffee
Total: 280 calories
Lunch
- Chicken Spinach Feta Burger: (330 calories)
- 4oz chicken spinach feta patty
- 1 whole wheat bun
- Lettuce, tomato, onion
- 1 cup vegetable soup (100 calories)
- 1 medium orange (62 calories)
Total: 492 calories
Dinner
- 3oz grilled salmon (175 calories)
- 1 cup brown rice (215 calories)
- 1 cup steamed broccoli (30 calories)
Total: 420 calories
This provides a balanced meal plan with approximately 600 calories for the full day. The chicken spinach feta burger provides a nutritious lunch option without spiking calories.
Benefits of Chicken Spinach Feta Burgers
Here are some of the top benefits of choosing chicken spinach feta burgers:
- High in lean protein for building muscle and satisfying hunger
- Packed with nutrients like vitamin A, calcium, iron and zinc
- Contains healthy fats from olive oil and feta cheese
- Relatively low in carbs compared to beef
- Lower in calories than traditional beef burgers when portion sizes are equal
- Delicious flavor from the blend of chicken, spinach and feta
- Easy to prepare and customizable with toppings
Common Questions
Are chicken spinach feta burgers healthy?
Yes, chicken spinach feta burgers can be a very healthy meal choice. Chicken and spinach provide lean protein and nutrients. Feta adds protein, calcium, and healthy fats. The vegetables add fiber. Just be mindful of preparation methods and burger toppings and sides.
Are chicken spinach feta burgers gluten free?
Chicken spinach feta burgers are naturally gluten free. However, some recipes do contain breadcrumbs or flour which would make them not gluten free. To keep them gluten free, use gluten free breadcrumbs or almond flour instead.
Can you freeze chicken spinach feta burgers?
Yes, chicken spinach feta burgers freeze very well. Shape your burger patties and place them on a baking sheet lined with parchment. Freeze until solid, then transfer to a freezer bag or airtight container. They’ll keep frozen for 2-3 months. Thaw before cooking.
What do you serve with chicken spinach feta burgers?
Chicken spinach feta burgers pair well with many classic burger sides like oven fries, potato salad, pasta salad, coleslaw, and fresh vegetables. You can also serve them over a salad, on top of greens, or in a pita or wrap.
The Bottom Line
Chicken spinach feta burgers provide an excellent lower calorie alternative to traditional beef burgers. A single 4oz patty contains approx 300-400 calories. These calories come mainly from the protein and fat in the chicken breast and feta cheese. When served on a bun with vegetables, a chicken spinach feta burger makes a nutritious, protein-packed meal.
When building your burger, focus on healthy prep methods like grilling without added oil. Limit high calorie toppings and pair it with fresh veggie sides. With the right techniques and ingredients, chicken spinach feta burgers can be an amazing low-calorie meal that doesn’t compromise on nutrition or taste.