MEATLESS BURGERS
Over the past 18 months I’ve eaten Beyond Burgers a few times at Carl’s Jr. They’re expensive—over $6 including tax even with a senior discount. Yet, since we no longer eat red meat, it was great having meatless burgers that actually tasted like beef burgers. We’ve also bought Beyond Burgers patties from Von’s which I barbecued at home. Plus, I tried an Impossible Burger at Burger King, which was likewise juicy and appetizing.
One of the greatest benefits of these plant-based burgers is that they require considerably less water and generate substantially less greenhouse gas emissions when compared with traditional cattle burgers.
How healthy?
Still, how healthy are these meatless burgers? I found the answer in an article in my April 2020 Mayo Clinic Health Letter, How do the new plant-based burgers on the market rate nutritionally? Here are excerpts:
Recent offerings of plant-based burgers — such as the Beyond Burger, Impossible Burger or Sweet Earth Awesome Burger — are designed to look and taste like meat and serve as an alternative source of protein. While these burgers may be a step in the right direction, they’re still not necessarily the healthiest choices.
It’s true that limiting red meat in your diet is important for heart health. Meat, especially red meat and processed meat, is associated with the increased risk of many health issues, including cancer, heart attack and stroke.
These newer burgers are created with the intention of having similar taste and texture as beef-based burgers, and they’re nutritious in some key areas, including:
- Ample protein, using sources such as soy, peas and mung beans
- No cholesterol
- A dose of dietary fiber
- Essential dietary minerals, including iron and calcium
However, because of the processing required, there are downsides to these products, including:
- Calories— The calorie content in a meat-mimicking burger can be similar to that of a red meat burger.
- Fat — It’s true that the total and saturated fat content in newer plant-based burgers is lower than it is for 80% lean ground beef. But when compared with 93% lean ground beef, the plant-based burgers can actually be significantly higher in both categories.
- Sodium— Unseasoned red meat is fairly low in sodium. However, plant-based burgers may have a much higher amount to try to replicate the taste of meat, with 15% or more of the recommended daily limit for sodium in a single patty.
A nutrition breakdown
Here’s a closer look at how the burger options stack up.
| Type of burger (4 oz.) | Calories | Total fat | Sat. fat | Cholesterol | Sodium | Fiber | Protein |
| Beyond Burger | 250 | 18 g (28%) | 6 g (30%) | 0 mg (0%) | 390 mg (16%) | 2 g (8%) | 20 g |
| Impossible Burger | 240 | 14 g (18%) | 8 g (40%) | 0 mg (0%) | 370 mg (16%) | 3 g (11%) | 19 g |
| Sweet Earth Awesome Burger | 260 | 15 g (19%) | 7 g (35%) | 0 mg (0%) | 400 mg (17%) | 6 g (21%) | 26 g |
| 80% lean ground beef | 280 | 22 g (34%) | 9 g (43%) | 80 mg (27%) | 75 mg (3%) | 0 g (0%) | 19 g |
| 93% lean ground beef | 170 | 8 g (12%) | 3.5 g (17%) | 70 mg (24%) | 75 mg (3%) | 0 g (0%) | 23 g |
The bottom line: If you’re striving to eat less meat but you still desire the taste, then these meatless burgers can be enjoyed in moderation. But the heavy processing still leaves something to be desired. There are many types and brands of plant-based burgers that have better nutritional profiles, even if they don’t mimic the taste and texture of beef as closely.