How many calories in a veggie burger compared to a regular burger?

November 6, 2025 •

4 min read

Recent research shows that the calorie counts of some plant-based burgers are similar to regular burgers. Understanding how many calories in a veggie burger compared to a regular burger requires a closer look at the different types and ingredients used.

Quick Summary

The calorie counts of veggie and regular burgers depend on the ingredients and how they are prepared. Processed plant-based patties can have similar calories to beef burgers. Traditional, whole-food veggie burgers are often lower in calories. Toppings and cooking methods affect the final nutritional value.

Key Points

Processed Veggie vs. Beef Calories: Modern, processed veggie burgers from brands like Impossible or Beyond Meat have calorie counts that are very similar to beef patties.
Homemade Veggie Burgers Are Lighter: Traditional, homemade veggie patties made from whole foods like beans and lentils usually have fewer calories and less saturated fat than both beef and processed plant-based burgers.
Saturated Fat Comparison: While lean beef and processed plant burgers can have similar saturated fat content, homemade veggie patties are significantly lower.
Sodium Varies Widely: Processed veggie burgers often have more sodium than a plain beef patty. The sodium content of homemade versions can be controlled.
Toppings Matter More Than Patty: The biggest impact on a burger's total calorie count often comes from toppings, like cheese, bacon, and mayonnaise, and the bun, rather than the patty alone.
Processing is a Key Factor: Beyond calories, the healthiness of a burger depends on its ingredients. Highly processed options, whether meat or plant-based, can contain unhealthy additives.

A Closer Look at Burger Calorie Counts

For years, veggie burgers have been presented as a healthier, lower-calorie option compared to beef burgers. However, with the increase of meat-mimicking plant-based options, the nutritional landscape has changed. Simply choosing a veggie burger does not guarantee a lower calorie meal. The final calorie count is affected by the ingredients in the patty, how it is cooked, and any extra toppings or condiments used.

The Caloric Breakdown: Factors that Influence Total Calories

Several components affect the total caloric value of a burger, whether meat-based or plant-based. Understanding these factors is important for anyone watching their intake.

The Patty: This is the main source of calories. A lean beef patty is different from one with a higher fat content, just as a black bean patty is different from one made with soy protein isolate and added oil.
The Bun: A standard white bun can add 120-150 calories. A whole wheat bun adds a similar amount. Using a lettuce wrap or no bun reduces the total calories.
Toppings: High-calorie additions like cheese, bacon, and creamy sauces increase the calorie count. For example, a single slice of cheese adds 70-120 calories, and a tablespoon of mayonnaise adds 90-100 calories.
Cooking Method: Frying a patty in oil adds more calories and fat than grilling or baking it.

Comparing Modern Plant-Based to Traditional Veggie Burgers

Not all veggie burgers are the same. The market offers two main types: highly processed meat substitutes and traditional patties made from whole-food ingredients.

Processed Plant-Based Burgers

Examples: Impossible Burger, Beyond Burger.
Calorie Profile: Designed to mimic beef, these products often have similar calorie and fat levels to a traditional beef patty due to ingredients like coconut oil. A 4oz Beyond Burger patty has around 230-250 calories, similar to a lean beef patty.
Key Consideration: While they do not have cholesterol, the sodium content can be higher than an unseasoned beef patty.

Traditional Whole-Food Veggie Burgers

Examples: Homemade or store-bought patties made from black beans, lentils, quinoa, vegetables, or mushrooms.
Calorie Profile: These tend to have fewer calories and less fat. A 4oz homemade black bean or lentil patty might be around 150-200 calories.
Key Consideration: These are a good source of fiber and micronutrients but may have less protein than a beef or processed plant-based patty.

Comparison Table: Veggie Burger vs. Regular Burger


Feature	Lean Beef Burger (4oz, grilled)	Processed Plant-Based Burger (e.g., Beyond, 4oz)	Traditional Veggie Burger (4oz, homemade)
Calories	~200-240	~230-270	~150-200
Saturated Fat	Moderate (e.g., 5-6g for 85% lean)	Moderate (e.g., 5-8g)	Low (<2g)
Cholesterol	Yes (e.g., 80mg)	No	No
Sodium (unseasoned patty)	Very Low (e.g., 80mg)	High (e.g., 370-390mg)	Variable (can be controlled when homemade)
Fiber	0g	2-3g	High (e.g., 6g+)
Protein	High (~21g)	High (~20g)	Moderate (~7-10g)

Making a Healthier Burger Choice

Choosing a healthier burger option involves more than the patty. Here are some strategies:

Read Labels: For store-bought options, check the sodium, fat, and calorie content. Some processed plant burgers have more sodium than beef.
Load Up on Veggies: Add extra lettuce, tomato, onions, and pickles. They provide vitamins and fiber with few calories.
Control Condiments: Swap high-calorie sauces like mayonnaise for mustard, salsa, or a light hummus spread.
Consider the Bun: A whole-grain bun adds more fiber than a white bun, and a lettuce wrap can drastically reduce calories.
Go Homemade: Making your own veggie patties gives control over the ingredients and nutritional content. A simple black bean or lentil patty is a nutritious option.

Beyond Calories: A Broader Health Perspective

While calories are important, they do not tell the full story. The overall health impact also depends on other factors:

Processing: Highly processed foods, whether meat-based or plant-based, often contain additives and are linked to negative health outcomes. Whole-food veggie burgers are less processed and generally a better option.
Nutrient Density: Lean beef offers iron and vitamin B12, but whole-food veggie patties provide fiber and antioxidants. Each has different nutritional benefits.
Saturated Fat: Eating too much saturated fat, often found in fatty beef patties and some plant-based options with coconut oil, is connected to heart disease. Whole-food veggie options are typically much lower.

Conclusion

For those looking into how many calories in a veggie burger compared to a regular burger, the answer is complex. While traditional, homemade veggie burgers often have fewer calories and fat than beef burgers, modern meat-mimicking plant-based burgers can have similar calories and saturated fat. The healthier choice relies on the overall composition of the meal, including toppings, condiments, and preparation. Using whole-food ingredients and making mindful choices are key to a healthier burger experience.

For more detailed nutritional information and a wide range of recipes, consider consulting the resources at Forks Over Knives.

Frequently Asked Questions

No, a veggie burger is not always lower in calories. While homemade versions often are, modern processed plant-based patties often have similar calories to a beef burger.

Toppings can greatly increase a burger's total calories. For example, cheese adds up to 120 calories, mayonnaise adds up to 100 calories, and bacon adds more. Using low-calorie vegetables and mustard instead of creamy sauces helps reduce calories.

The health comparison is complex. While processed veggie burgers are cholesterol-free and contain some fiber, they can be high in sodium and saturated fat. Their health benefits are not guaranteed over a lean beef burger.

To reduce calories, select a leaner patty (e.g., homemade black bean), choose a whole-grain bun or lettuce wrap, add low-calorie vegetables, and use minimal or no high-calorie condiments like mayonnaise.

When choosing a store-bought veggie burger, check the nutrition label. Look for lower sodium (under 440mg), higher fiber, and look for less processed, more whole-food ingredients.

A homemade veggie patty (e.g., black bean or lentil) can have significantly fewer calories, potentially ranging from 150-200 calories. A standard fast-food hamburger can range from 250 to over 500 calories.

Yes, restaurant and fast-food burgers often contain more calories because of larger portions, fattier meat, and higher-calorie toppings. Homemade burgers allow for control over the ingredients and preparation, which can lead to a lower-calorie outcome.