Are Gardein Veggie Burgers Healthy? A Complete Nutritional Breakdown

January 12, 2026 •

4 min read

The plant-based market is booming, with sales reaching billions of dollars globally. But as more people embrace meat alternatives, a common question arises: are Gardein veggie burgers healthy? The answer, like many things in nutrition, is nuanced and depends on what you consider 'healthy.'

Quick Summary

This article analyzes the nutritional profile of Gardein veggie burgers, examining key factors like ingredients, saturated fat, sodium, and protein content. It helps consumers determine if this meat alternative is a good fit for their dietary goals.

Key Points

Not a Whole Food: Gardein veggie burgers are ultra-processed, made from isolated proteins and oils, not whole ingredients like beans or vegetables.
High in Saturated Fat: To replicate a juicy texture, Gardein adds coconut oil, resulting in a high saturated fat content (10g per patty) that should be consumed in moderation.
High in Sodium: Many varieties are high in sodium (up to 450mg per patty), which is a concern for those with high blood pressure or other dietary restrictions.
Comparison with Beef: While offering less saturated fat and no cholesterol than some traditional beef burgers, Gardein patties can have comparable or even higher sodium levels.
Occasional Treat: For optimal health, Gardein burgers are best treated as an occasional convenience food, not a dietary staple, to limit intake of processed ingredients.
Fiber Source: Unlike traditional beef, Gardein burgers contain some dietary fiber, a beneficial aspect for digestive health.
Enhance with Whole Foods: You can improve the health profile of a Gardein burger meal by pairing it with whole-grain buns and plenty of fresh vegetables to increase fiber and nutrient intake.

Understanding the Gardein Veggie Burger

Before determining if a Gardein veggie burger is a healthy choice, it’s important to understand what it's made of. Unlike simple black bean patties, Gardein burgers are a formulated product designed to closely mimic the texture, taste, and experience of a beef burger. This requires a specific set of ingredients, some of which are heavily processed. The typical ingredient list for a Gardein burger includes water, textured pea and wheat proteins, various oils, and a range of seasonings and additives.

The Protein Source

The primary protein in many Gardein burgers comes from a combination of pea protein and textured wheat protein (gluten). While these are plant-based, they are isolates, meaning they have been separated from their original, whole-food sources. This is a key difference between Gardein burgers and simpler, homemade veggie patties made from whole beans or grains.

The Fat Content

To achieve a juicy, satisfying texture similar to beef, Gardein adds fat, often in the form of coconut oil. While coconut oil is plant-based, it is a significant source of saturated fat. A single Gardein Ultimate Plant-Based Burger patty contains 9 grams of saturated fat, which accounts for 45% of the daily value based on a 2,000-calorie diet. This is a crucial point for those monitoring their saturated fat intake for heart health.

Sodium and Additives

Like many processed foods, Gardein veggie burgers can be high in sodium, with some patties containing as much as 450 mg, or 20% of the daily value. This salt is used for flavor and as a preservative. The burgers also contain additives for color (like beet juice) and texture (like methylcellulose), which are necessary for the product's stability and sensory appeal.

Nutritional Breakdown and Comparison

Comparing Gardein's nutritional profile to other burger options reveals important insights. The chart below helps illustrate how a typical Gardein patty stacks up against lean ground beef and a homemade whole-food veggie burger.


Nutrient	Gardein Ultimate Burger (approx. 113g)	90% Lean Ground Beef Burger (approx. 113g)	Homemade Black Bean Burger (approx. 113g)
Calories	240	223	280
Total Fat	15g	12g	3.5g
Saturated Fat	10g	4.7g	0g
Sodium	450mg	478mg	810mg*
Protein	19g	24g	12g
Dietary Fiber	1g	0g	6g

*Note: Homemade sodium content can be significantly reduced by rinsing canned beans and controlling added salt.

Is it Healthy? A Balanced Perspective

Whether a Gardein veggie burger is "healthy" is not a simple yes or no. From one perspective, it offers clear health advantages over traditional beef. It is cholesterol-free, contains fiber (which beef lacks), and is a source of plant-based protein. It is also generally lower in total calories and comparable in protein to many beef burgers. Furthermore, it avoids the hormones and antibiotics sometimes used in conventional meat production.

However, Gardein burgers are also considered an ultra-processed food. This level of processing has raised concerns among some nutritionists and health organizations, who note that diets high in ultra-processed foods are linked to an increased risk of chronic diseases like heart disease and diabetes. The high saturated fat from coconut oil and significant sodium content are the main drawbacks from a nutritional standpoint. For someone on a heart-healthy or low-sodium diet, these factors are important considerations.

Gardein vs. A Whole-Food Burger

For those seeking a healthier plant-based option, comparing Gardein to a homemade, whole-food burger is critical. The differences are clear in the preparation, ingredients, and nutritional outcomes.

Ingredients: Gardein uses isolated proteins and oils, while whole-food burgers use minimally processed ingredients like beans, lentils, and grains.
Processing: Gardein burgers are created in a factory to achieve a specific texture and taste, whereas whole-food burgers are made from scratch at home, maintaining the integrity of the original plant foods.
Saturated Fat: Gardein burgers can be surprisingly high in saturated fat due to added coconut oil, while whole-food burgers are typically very low in saturated fat.
Fiber and Nutrients: Homemade whole-food burgers tend to contain more fiber and a broader spectrum of nutrients because they are not stripped down during processing.
Sodium Control: When you make a burger at home, you have complete control over the amount of salt and other additives. Processed options like Gardein have pre-determined, and often high, sodium levels.

Maximizing Health Benefits When Eating Gardein

If you choose to eat Gardein veggie burgers, there are simple steps you can take to mitigate some of the less healthy aspects and enhance their nutritional value. Here are a few tips:

Limit your frequency: Treat Gardein burgers as an occasional treat rather than a dietary staple. Prioritize whole-food options like beans, legumes, and whole grains for your regular meals.
Balance your meal: Serve the burger on a whole-grain bun and load it with plenty of fresh vegetables like lettuce, tomato, onion, and avocado. The extra fiber and nutrients will help create a more balanced meal.
Watch your toppings: Be mindful of high-sodium toppings like ketchup, mustard, and processed cheeses. Opt for fresh salsa, hummus, or homemade sauces to reduce sodium intake.
Portion control: Keep your portion sizes in check. The recommended serving size is one patty. It's easy to overeat when pairing with fries or other sides.
Consider a side salad: Instead of fries, have a large side salad with a light vinaigrette. This adds significant vitamins, minerals, and fiber to your meal.

Conclusion

So, are Gardein veggie burgers healthy? The answer is complex. They are a healthier choice than many processed beef products, offering a plant-based, cholesterol-free, and protein-rich alternative. However, their high sodium and saturated fat content, along with their ultra-processed nature, mean they are not a whole-food, health-food panacea. For optimal health, they are best enjoyed in moderation as part of a balanced diet rich in whole foods. A diet that emphasizes minimally processed foods, like homemade burgers made from whole ingredients, will always be the most nutritious option for long-term well-being. For a deeper dive into the health implications of processed plant-based meat, consider consulting resources like the article on Harvard Health's blog, "How healthy are these meatless burgers?".

Frequently Asked Questions

Yes, Gardein veggie burgers are considered an ultra-processed food because they are made from isolated plant proteins, added oils, and various additives, not whole, minimally processed ingredients.

Yes. While they are cholesterol-free, some Gardein varieties, particularly the Ultimate Plant-Based Burger, contain high levels of saturated fat from coconut oil, with some patties containing up to 10 grams.

Many Gardein veggie burgers have a significant amount of sodium, with levels often around 450 mg per patty, used for flavor and preservation.

Not necessarily. While they contain no cholesterol and offer some fiber, Gardein burgers can be comparable in saturated fat and higher in sodium than some lean beef options. It depends on the specific product and preparation.

Gardein veggie burgers are primarily made from a blend of water, textured pea protein, textured wheat protein (gluten), coconut oil, various seasonings, and additives for color and texture.

Yes, unlike traditional beef burgers, Gardein veggie burgers contain a small amount of dietary fiber, typically around 1 gram per patty.

To make your meal healthier, serve the burger on a whole-grain bun, add plenty of fresh vegetables, and use less sodium-heavy condiments. Consider pairing it with a side salad instead of fries.

Generally, yes. Homemade burgers made from whole-food ingredients like black beans, lentils, and oats are minimally processed, lower in sodium and saturated fat, and higher in fiber.