Are Brats or Burgers Better for You? A Nutritional Deep Dive

January 1, 2026 •

3 min read

According to a 2025 TIME article citing research, processed meats like hot dogs and sausages are linked to higher risks of chronic diseases, a fact that puts traditional brats at a potential health disadvantage. This brings the question to the forefront for many backyard cooks: are brats or burgers better for you when it comes to nutrition and overall health?

Quick Summary

This nutritional comparison examines the health impacts of brats versus burgers, focusing on preparation methods, ingredient quality, and nutritional content. It evaluates calories, fat, sodium, and protein, and provides tips for healthier consumption, helping consumers make informed dietary choices.

Key Points

Processing Matters: Brats are typically a more processed meat, containing higher levels of sodium and preservatives like nitrates, while burgers from fresh ground beef are less processed.
Lean is Best: Opting for a lean ground beef (90/10) for burgers significantly reduces fat and calories compared to a traditional bratwurst or fattier ground beef.
Mind the Sodium: Bratwursts often contain much more sodium than a homemade burger, a key consideration for blood pressure and heart health.
Protein for Satiety: Lean beef burgers generally provide a higher protein content per ounce, helping to promote fullness and support muscle health.
Toppings Can Sabotage: The healthfulness of either option is heavily influenced by toppings. Piling on cheese, bacon, and sugary sauces can quickly make a 'healthy' choice unhealthy.
Smart Preparation is Key: Grilling allows fat to drip away, and incorporating vegetables like chopped mushrooms or onions into burger patties adds moisture, fiber, and flavor.
Balance Your Plate: Incorporating fresh vegetables, whole grains, and fermented foods like sauerkraut is essential for creating a balanced and healthier meal with either brats or burgers.

The Core Differences: What Separates Brats from Burgers?

At their heart, the healthfulness of brats and burgers is determined by their base ingredients and processing. A typical bratwurst is a German-style sausage traditionally made from ground pork, beef, or veal, mixed with various seasonings. Crucially, it's a processed meat, and the level of processing can introduce high levels of sodium, saturated fat, and preservatives like sodium nitrite.

A hamburger, by contrast, is a patty of ground beef. Its health profile is far more variable and depends heavily on the meat-to-fat ratio (e.g., 90/10 lean vs. 80/20 fatty) and how it's prepared. A burger made from lean ground meat is essentially unprocessed until cooked, giving it a significant health advantage over a store-bought bratwurst.

A Nutritional Showdown: Brats vs. Burgers

To truly understand which is better for you, a direct nutritional comparison is necessary. Let's break down the key metrics for a standard-sized serving of each.

Comparison Table: Bratwurst vs. Beef Burger (Approximate Values)


Nutrient	Traditional Pork Bratwurst (86g)	Lean Beef Burger (85g, 90/10)	High-Fat Beef Burger (85g, 80/20)
Calories	270	245	306
Total Fat	22g	16g	23g
Saturated Fat	8g	5g	8g
Sodium	630mg	~90mg	~90mg
Protein	15g	22g	19g

Note: These values are for the meat only and do not include buns, toppings, or condiments. For burgers, the sodium can vary depending on brand and seasoning.

The Takeaways from the Table:

Brats are high in sodium: A single traditional bratwurst contains a significant portion of the recommended daily sodium intake. This is a major drawback for cardiovascular health.
Lean burgers offer more protein: A leaner beef burger can provide more protein per ounce, which is beneficial for satiety and muscle maintenance.
Fat content is variable: While a traditional brat is high in fat, a high-fat burger can be comparable. The key is choosing a leaner ground beef blend for burgers.
Brats contain preservatives: Many commercially available brats contain nitrates and other preservatives that are not present in fresh ground beef.

How Preparation and Toppings Impact Your Choice

Your cooking method and choice of accompaniments can swing the health pendulum in either direction. For example:

Grilled vs. Pan-fried: Grilling allows excess fat to drip away, a benefit for both brats and burgers. Pan-frying retains more of the fat.
The Bun: A processed white bun adds refined carbohydrates with little nutritional value. Choosing a whole-grain bun can add fiber and nutrients, regardless of your main choice.
Toppings are Crucial: Loading a burger with cheese, bacon, and mayonnaise will quickly erase any health benefits gained from a lean patty. Conversely, piling a brat or burger with fresh vegetables like lettuce, tomatoes, and onions can increase its nutritional value.

Healthier Preparation Ideas

For Burgers: Create a leaner, more flavorful patty by mixing ground beef with finely chopped mushrooms or grated onion. This adds moisture and fiber without increasing fat. Opt for toppings like avocado, fresh salsa, or a Greek yogurt-based sauce instead of cheese and mayo.
For Brats: Sliced bratwurst can be used in a stir-fry with a variety of vegetables to create a more balanced meal. Pair it with sauerkraut for probiotics and pair with a high-fiber side like roasted potatoes.

Conclusion: The Winner Depends on You

When asked if brats or burgers are better for you, the answer is nuanced. On a fundamental level, a burger made from lean ground beef is often the healthier choice due to its higher protein-to-fat ratio and lower sodium content. It's a less-processed protein source that gives you more control over its nutritional profile.

However, this isn't a simple case of one being inherently superior. A store-bought brat can be a moderate indulgence when served with plenty of fresh vegetables and whole grains. Similarly, a fatty burger laden with unhealthy toppings is easily a worse choice than a sensibly prepared brat. The key lies in mindful consumption, smart preparation, and focusing on quality ingredients. The final decision rests not just on the meat, but on how you build your meal around it.

Ultimately, neither is a health food, but with careful choices, both can be part of a balanced diet. Focus on lean meats, whole-grain buns, and ample vegetables to maximize the nutritional benefits of your backyard barbecue.

Authoritative Source

For more information on the impact of processed meat on health, refer to the World Health Organization's report on red and processed meat consumption: https://www.who.int/news-room/fact-sheets/detail/diet-and-cancer

Frequently Asked Questions

A burger made from lean ground beef generally contains more protein per ounce compared to a standard bratwurst. For example, a 4-ounce lean burger can have around 22 grams of protein, while a traditional 3-ounce bratwurst might have closer to 15 grams.

Yes, sodium is a significant concern, especially with brats. A single traditional bratwurst can have over 600mg of sodium, whereas a plain beef burger can have much less, around 90mg. Sodium levels in burgers can rise with seasoned patties or certain toppings.

To make a bratwurst healthier, pair it with nutrient-dense sides like sauerkraut and roasted vegetables instead of just a bun. Consider using it in a vegetable stir-fry or slicing it to reduce portion size. Additionally, look for brands with lower sodium content.

Healthier burger alternatives include patties made from ground turkey or chicken, which are typically lower in saturated fat. Plant-based burgers can also be an option, but it's important to check their sodium and additive content, as some can be highly processed.

Yes, cooking methods matter. Grilling is often preferred as it allows excess fat to drip away. For either choice, cooking at the correct temperature to a safe internal temperature is crucial to avoid foodborne illness.

Lean beef burgers are a healthier foundation, but their overall healthfulness depends on preparation and toppings. A lean burger loaded with unhealthy toppings can still be worse than a simply prepared bratwurst. The whole meal, not just the patty, is what determines the overall health profile.

Processed meats are often linked to health risks because of high levels of sodium, saturated fat, and the preservatives and additives used to extend their shelf life. These factors can increase the risk of cardiovascular disease and certain types of cancer.