How Healthy Are Beyond Meat Burgers? A Nutritional Deep Dive

November 12, 2025 •

4 min read

According to Beyond Meat, the updated Beyond Burger recipe boasts significantly less saturated fat than its beef equivalent, thanks to replacing coconut oil with avocado oil. This shift has put a spotlight on the question: how healthy are Beyond Meat burgers really, and how do they stack up against traditional meat?

Quick Summary

Analyzing the nutritional content of Beyond Meat burgers reveals a complex profile. While plant-based, they are a processed food with trade-offs like high sodium content, which should be considered alongside their benefits, such as zero cholesterol and fiber. Recent reformulations aim to improve health metrics.

Key Points

Reduced Saturated Fat: The latest Beyond Burger recipe significantly reduces saturated fat by using avocado oil, marking a healthier profile compared to previous versions and conventional 80/20 beef.
High Sodium Content: Despite reformulations, Beyond Burgers remain high in sodium compared to unseasoned ground beef, a potential concern for those with hypertension.
Ultra-Processed Classification: Due to its complex production process, the Beyond Burger is classified as ultra-processed, which can be a point of criticism, though experts debate the health implications specific to this product.
Comparable Protein, Zero Cholesterol: Beyond Burgers offer a similar amount of protein as a beef patty and are completely free of cholesterol, a clear advantage over animal-based meat.
Not a Whole Food Substitute: While a better option than fatty beef in some aspects, it is not a direct substitute for whole, unprocessed plant foods like beans, lentils, or nuts.
Consider the Context: Whether a Beyond Burger is 'healthy' depends on what it's replacing. As a substitution for a fatty beef burger, it's an improvement, but it is not a health food in itself and should be consumed in moderation.

Beyond Meat's Nutritional Breakdown: A Closer Look

Beyond Meat's products are designed to mimic traditional ground beef, but their nutritional composition tells a different story. The ingredients used to create the meat-like texture and flavor have specific health implications. The main protein source comes from peas and rice, while newer versions also include faba beans and red lentils. Fat is derived from sources like coconut oil in older versions and, more recently, avocado oil in the updated Beyond IV platform.

Beyond Meat patties offer a comparable protein count to beef and contain no cholesterol, which is a significant advantage over animal-based products. The switch to avocado oil has further reduced the saturated fat content, making it a healthier choice in this regard compared to previous iterations and many beef alternatives. However, one aspect that gives health experts pause is the product's high sodium level. While Beyond Meat has worked to reduce this, its sodium content remains significantly higher than an unseasoned beef patty. This is a crucial consideration, especially for individuals monitoring their sodium intake for conditions like high blood pressure.

The Ultra-Processed Debate: Is Beyond Meat's Processing a Concern?

One of the most persistent criticisms leveled against Beyond Meat is its status as an ultra-processed food (UPF). The Nova food classification system, for instance, places these patties in the most processed category. This label arises from the multiple steps and added ingredients required to transform plant-based components into a meat-like product. Critics argue that regardless of the source ingredients, ultra-processed foods are linked to negative health outcomes.

However, a nuanced perspective is necessary here. Some health researchers push back on applying the 'ultra-processed' label as a blanket statement for plant-based meats, noting that these products often differ from other UPFs by being lower in sugar and higher in fiber. The processing for Beyond Meat involves methods like heating, cooling, and pressurization to texturize the proteins and add fats and other compounds. While this is a complex process, Beyond Meat defends it as a way to produce a more sustainable and nutritious alternative. Ultimately, moderation is key, and replacing a fatty beef burger with a Beyond Burger occasionally might still be a step toward a healthier diet, especially if it helps reduce red meat consumption.

Beyond Meat vs. Beef: A Nutritional Comparison

To understand the health profile of a Beyond Burger, it is essential to compare it directly with its traditional beef counterpart. The latest Beyond Burger recipe (Beyond IV) addresses some prior concerns, but differences remain.


Nutrient (per 4 oz patty)	Beyond Burger (Beyond IV)	80/20 Ground Beef	Notes
Calories	230	287	Beyond Burger is slightly lower in calories.
Protein	21g	19.4g	Both offer a similar, high amount of protein.
Saturated Fat	2g	8.5g	Beyond IV has significantly less saturated fat.
Cholesterol	0mg	80mg	Beyond Burger contains no cholesterol.
Sodium	~310mg	~75mg (unseasoned)	Beyond Burger is much higher in sodium due to seasoning.
Fiber	2g	0g	Beyond Burger provides some dietary fiber.
Iron	4mg	2.2mg	Beyond Burger is fortified with iron; beef contains heme iron, which is more readily absorbed.

This table illustrates the trade-offs. The Beyond Burger is a clear winner for those monitoring cholesterol and saturated fat, while beef is naturally lower in sodium and carbohydrates. The processing used in the plant-based patty also adds some fiber, which is absent in beef. However, beef's naturally occurring heme iron is more bioavailable than the non-heme iron in plant sources.

Key Ingredients and Additives

The ingredient list for Beyond Meat is a point of frequent discussion. The latest formulation (Beyond IV) includes:

Water
Pea protein
Avocado oil
Natural flavors
Rice protein
Lentil protein
Faba bean protein
Methylcellulose
Potato starch
Apple extract
Pomegranate concentrate
Potassium salt
Spice
Vinegar
Vegetable juice color (with beet)

Additives like methylcellulose are used as binders and emulsifiers. While approved for food use, they contribute to the 'processed' status of the product. The reliance on protein isolates rather than whole foods also differentiates it from a simpler, homemade veggie burger.

Conclusion: A Better Alternative, Not a Health Food

So, how healthy are Beyond Meat burgers? The answer is complex. They are undeniably a step up from a fatty beef burger in key areas like saturated fat and cholesterol, especially with recent improvements. For those looking to reduce red meat consumption for environmental or ethical reasons, they offer a convincing and convenient alternative. However, their status as a processed food with higher sodium content means they aren't a health food in the same category as whole plant foods like beans and lentils. The key takeaway is that Beyond Burgers can fit into a healthy diet, but should be consumed in moderation, just like any processed product. It's about making a better choice within a category of indulgence, not replacing whole foods.

Authoritative Outbound Link

For more information on the health impacts of different types of burgers, you can consult research from institutions like Harvard University. How healthy are these meatless burgers?

Frequently Asked Questions

Comparing Beyond Meat to beef is complex. Beyond Burgers have zero cholesterol, less saturated fat (especially the latest version), and more fiber than a typical beef patty. However, they are also higher in sodium and are a more processed food product.

No, Beyond Meat burgers contain no cholesterol, as they are entirely plant-based. This is a key nutritional advantage over beef burgers, which contain a significant amount of cholesterol.

Yes, Beyond Meat is considered a processed food, and some classification systems, like Nova, categorize it as ultra-processed. The manufacturing process uses multiple steps to transform plant proteins and fats into a meat-like product.

The main ingredients in a Beyond Burger include a blend of pea, rice, lentil, and faba bean proteins. Fats are derived from avocado oil and sometimes coconut oil, while natural flavors, starches, and binders like methylcellulose are also used.

The high sodium content is primarily due to the seasonings added during production to enhance flavor. While unseasoned beef is naturally low in sodium, the Beyond Burger comes pre-seasoned, making its sodium level higher than a raw beef patty.

Yes, Beyond Meat products are considered to have a smaller environmental footprint compared to traditional beef. Their production uses significantly less land and water and produces fewer greenhouse gas emissions than raising cattle.

No, Beyond Meat's products are formulated without genetically modified ingredients and are soy-free. They are primarily pea-protein based, which is important for people with soy allergies.