For years, plant-based burgers from Beyond Meat and Impossible Foods have offered an alternative to traditional beef, captivating both vegetarians and meat-eaters alike. These highly engineered products have successfully mimicked the look, taste, and texture of real beef, but a crucial question remains: are they genuinely healthier? The answer is not simple, as it involves weighing their different ingredients, processing methods, and nutritional tradeoffs.
Nutritional Breakdown: Beyond Meat vs. Impossible Burgers
Looking at the nutritional facts for both burgers reveals many similarities, but with some notable differences that could sway a health-conscious consumer. While both contain ample protein and zero cholesterol, they differ in their fat and sodium content, as well as their micronutrient profiles. For this comparison, we will reference information for their standard burger patties (based on 2024 data for 4-ounce patties).
| Nutrient | Beyond Burger | Impossible Burger |
|---|---|---|
| Calories | 230 | 230 |
| Protein | 21g | 19g |
| Total Fat | 14g | 13g |
| Saturated Fat | 2g | 6g |
| Sodium | 310mg | 370mg |
| Fiber | 2g | 5g |
| Cholesterol | 0mg | 0mg |
| Main Protein Source | Pea, rice, and mung bean | Soy and potato |
Key Nutritional Differences
- Saturated Fat: One of the most significant differences is the saturated fat content. The Beyond Burger, especially its newer 4.0 version which uses avocado oil, has a considerably lower saturated fat count compared to the Impossible Burger, which relies on coconut oil. Diets high in saturated fat are linked to increased heart disease risk, making this a major consideration.
- Sodium: Both products are high in sodium compared to unseasoned ground beef. While figures vary slightly by version, the Impossible Burger generally contains more sodium than the Beyond Burger. This is a critical factor for those monitoring their blood pressure.
- Fortification: The Impossible Burger is typically more fortified with vitamins and minerals, including significant amounts of Vitamin B12, iron, and zinc. This is a plus for vegans who may otherwise lack B12 in their diet. Beyond Meat patties do not contain added B12.
- Fiber: The Impossible Burger has more fiber per serving, a benefit for digestive health.
Ingredients and Processing
Understanding how these burgers are made is key to evaluating their overall health profile. Both are highly processed foods designed to replicate the sensory experience of meat, but they go about it differently.
Impossible Burger Ingredients
The Impossible Burger's key components include:
- Soy Protein Concentrate: The primary protein source.
- Soy Leghemoglobin (Heme): A genetically engineered, yeast-derived molecule that provides the distinct meaty flavor and red color. The use of GMO ingredients has caused some consumer backlash.
- Coconut and Sunflower Oil: Fats used to create the juicy texture.
Beyond Burger Ingredients
The Beyond Burger's ingredient list differs in its core components:
- Pea Protein: The main protein source.
- Avocado Oil: Used for fat in newer versions, reducing saturated fat content. Earlier versions used coconut and canola oil.
- Beet Juice Extract: Provides the red, meat-like color.
- Non-GMO: A key marketing point for Beyond Meat, appealing to consumers wary of genetically modified ingredients.
Which is Healthier for Your Diet?
Choosing between Beyond and Impossible, or opting for a plant-based option at all, comes down to personal health priorities. Here are factors to consider:
- For Heart Health: Beyond Burger's lower saturated fat content makes it a better choice for those concerned with cardiovascular disease. However, both are high in sodium, which should be monitored. A balanced approach might involve limiting processed plant-based burgers in favor of whole foods.
- For Vegans: The Impossible Burger's fortification with Vitamin B12 and zinc is a significant advantage for strict vegans. Since B12 is primarily found in animal products, this makes Impossible a more nutritionally complete option in that regard.
- For Processed Food Concerns: Both are ultra-processed foods. Those seeking a more 'natural' plant-based option might prefer the non-GMO approach of Beyond, but fundamentally, both are lab-engineered creations far from whole foods like lentils or beans. Homemade veggie burgers are a less processed alternative.
- For Taste: Taste and texture preferences are subjective. Some prefer Impossible's more authentic meat-like flavor due to heme, while others prefer Beyond's milder, earthy profile. Experimenting with both is the only way to know.
Conclusion: A Matter of Moderation and Priorities
Ultimately, there is no single, definitive answer to "which is healthier, Beyond Meat or Impossible Burgers?" The "healthier" choice depends on your specific dietary needs and concerns. If minimizing saturated fat is your top priority, the Beyond Burger has a clear edge. If you are a strict vegan concerned about B12 intake, Impossible Burger's fortification is a distinct benefit. However, a broader perspective reveals that both are highly processed products with high sodium levels compared to unprocessed meat, and they should be consumed in moderation. For the most nutritional benefits, homemade veggie burgers made from whole foods like beans and vegetables remain the superior plant-based option. Consumers should weigh the environmental and ethical benefits of plant-based products against their nutritional shortcomings when making their choice.
Visit Harvard Health for more on plant-based meat substitutes.
