Veggie Blog

A homemade patty is lovely, but most of us reach for a packet from the freezer on a busy night. The old version of this post promised that every veggie burger is healthier than a meat burger. That is too simple: the packet on the shelf can be very good or fairly salty and processed, and the label tells you which.

Is a veggie burger automatically healthy?

No. The USDA’s reference entry for a generic soy veggie burger (uncooked, per 100 grams) lists 15.7 grams of protein, 4.9 grams of fiber and 1.4 grams of saturated fat, but also 569 milligrams of sodium. The same database lists a cooked, pan-broiled 85% lean beef patty at 24.6 grams of protein, 5.3 grams of saturated fat, no fiber and 79 milligrams of sodium. So the veggie burger wins on fiber and saturated fat, and loses clearly on salt. Treat the comparison as a rough guide, because one entry is raw and the other cooked, and brands vary a lot. You can look up any product in USDA FoodData Central.

What numbers should you look for on the label?

A dietitian at Johns Hopkins suggests choosing veggie burgers with fewer than 5 grams of saturated fat, ideally under about 400 milligrams of sodium and at least 4 grams of protein per ounce. (The published page says “grams” of sodium, which is clearly a typo for milligrams.) Walter Willett of the Harvard T.H. Chan School of Public Health gives a simple rule for plant-based patties: saturated fat should be less than a third of the total fat, and sodium about one milligram per calorie. For context, the American Heart Association sets 2,300 milligrams of sodium a day as the upper limit and 1,500 milligrams as the ideal for most adults, so one patty can use a big share of the day.

What should the ingredient list start with?

Look for whole foods first: beans, vegetables, whole grains, seeds, tofu or tempeh. The Hopkins dietitian prefers patties built on whole foods over those made from isolated or hydrolyzed protein, and notes that veggie burgers can be highly processed. Check for allergens too, since many patties contain soy, wheat, egg or milk.

Is it vegetarian, or vegan?

Not every veggie burger is both. Some contain egg or milk, so a vegan needs to check. Strict vegetarians should also remember that processing aids can come from animals. The Vegetarian Society points out that cheese is traditionally made with rennet, an enzyme from animal stomachs, so a patty with cheese in it needs a “suitable for vegetarians” label. Look for a clear vegetarian or vegan mark on the pack.

What about burgers made to taste like meat?

Plant-based patties that imitate beef are more processed than a bean burger, but the Harvard article above quotes experts who judge them a better option than beef for both personal and planetary health, as long as you check the label. Fast-food chains now sell them too, which is a long way from the old post’s remark that you can “even buy them at Burger King.”

How do you build a better burger?

Choose a whole-grain bun, pile on lettuce, tomato, onion, avocado or mushrooms, and go easy on ketchup, cheese and mayonnaise, which add salt, sugar and saturated fat. Add a side of beans or a salad if the patty itself is low in protein. For recipes that use beans and lentils see high-protein vegetarian meals and our fiber-rich cholesterol-friendly diet plan.