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.

The old post argued that soy products offer plenty of healthy protein, so you can build big muscles without eating meat, and that there is a soy version of nearly everything. It is partly right, and here is what the research says.

What does soy offer?

According to Harvard’s Nutrition Source, soy is a nutrient-dense source of protein that can be eaten several times a week, especially in place of red and processed meat. Soy protein is a complete protein, with all nine essential amino acids. Harvard’s table gives the protein content of common soy foods: one cup of soy milk has 7 grams, three ounces of soft tofu 8 grams, half a cup of boiled edamame 11 grams and three ounces of cooked tempeh 13 grams.

Can you build muscle on soy?

Yes, as long as you train and eat enough protein overall. A 2018 meta-analysis of nine studies with 266 participants found that soy protein supplements produced similar gains in strength and lean body mass during resistance training as whey protein, and the studies lasted at least six weeks. Training is what drives the gains, and the protein is the building material. For more, see our post on supplements for building muscle.

Is soy safe?

For most people, yes. Harvard says that the fears that soy causes breast cancer, thyroid problems or dementia have not been substantiated, and that soy can safely be eaten several times a week. It adds that the type of soy matters, because whole soy foods, protein powders and soy burgers differ, which makes blanket statements hard. If you have a thyroid condition or take medication, ask your doctor or dietitian about soy.

What about soy products that imitate meat?

The old post celebrated soy “chicken” and other imitations. They can be convenient, but they are usually more processed than tofu or tempeh, so read the label for salt and added ingredients. The old post also asked about animals and the climate: our post on vegetarianism and the environment looks at the evidence.