What are the healthiest store-bought veggie burgers?

November 9, 2025 •

4 min read

While some veggie burgers are packed with whole-food ingredients, others are highly processed with high sodium and artificial additives. Finding the healthiest store-bought veggie burgers requires careful label reading to ensure you choose nutritious, satisfying options.

Quick Summary

This article analyzes the nutritional content of popular store-bought veggie burgers, evaluating ingredients, sodium, saturated fat, fiber, and protein. It compares various brands and offers practical tips for selecting the most wholesome plant-based patties for a healthy diet.

Key Points

Check Ingredients First: Prioritize veggie burgers made from whole foods like beans, vegetables, and grains over those with isolated proteins and excessive additives.
Mind the Sodium: Opt for patties with lower sodium content, ideally under 400 mg per serving, to avoid exceeding daily intake recommendations.
Limit Saturated Fat: Choose veggie burgers with 2 grams or less of saturated fat per serving, often found in less-processed, whole-food options.
Look for High Fiber: Seek products with at least 4 grams of fiber, which indicates a whole-food base and supports digestive health.
Consider Protein Needs: Higher protein options, like Beyond or Impossible, come with more processing; whole-food burgers may have less protein but are cleaner overall.
Utilize Healthy Cooking Methods: Bake or air fry your veggie burgers to minimize added fat, avoiding frying in excessive oil.
Top with Fresh Veggies: Enhance the nutritional value of your meal by using fresh vegetable toppings instead of high-calorie, salty condiments.

Navigating the Veggie Burger Aisle: What to Look For

Choosing a healthy veggie burger can be more complex than simply grabbing the first meatless option you see. The nutritional profile of these products varies dramatically, from minimally-processed patties made of whole vegetables and beans to highly-processed alternatives mimicking meat. To make an informed decision, you must become a label-reading pro.

Prioritizing Whole-Food Ingredients

The most nutritious veggie burgers begin with whole-food, recognizable ingredients. Look for products where the ingredient list starts with vegetables, legumes, or whole grains. Ideal base ingredients include black beans, chickpeas, quinoa, brown rice, mushrooms, or sweet potatoes. Patties that rely on whole ingredients tend to have higher fiber content and fewer mystery additives. In contrast, many newer, "meat-like" plant-based burgers use isolated proteins (like soy or pea protein isolate) and oils to create a meaty texture and flavor, which can increase the level of processing.

Keeping an Eye on Sodium, Saturated Fat, and Fiber

When comparing products, focusing on a few key nutrients can guide you toward a healthier choice.

Sodium: Many frozen and convenience foods, including some veggie burgers, are high in sodium to enhance flavor. A good goal is to find a burger with under 400 mg of sodium per serving. If you see very low sodium, that's often a sign of a less-processed product, but some tasty brands manage moderate levels. The American Heart Association recommends no more than 1,500mg of sodium daily for most adults, so a high-sodium burger can consume a significant portion of this allowance.

Saturated Fat: The saturated fat content of veggie burgers can differ based on the type of oil used. Many brands, particularly those designed to mimic meat, use coconut oil or other palm oils, which are high in saturated fat. Look for options with 2 grams or less of saturated fat per serving. Burgers made with whole food bases like beans and grains are typically lower in saturated fat.

Fiber: A high fiber count is a sign that the burger is made from quality, plant-based ingredients. Aim for at least 4 grams of fiber per patty. Fiber aids digestion, helps you feel full, and is associated with a lower risk of heart disease.

Deciding on Protein

Your protein needs should influence your choice. If you're using a veggie burger as a central protein source, look for options with 10g or more of protein per serving. Brands using pea or soy protein isolates generally offer higher protein counts. However, if you are getting protein from other sources in your meal, such as cheese or beans, a veggie burger with a lower protein content might be perfectly acceptable.

Comparison of Popular Store-Bought Veggie Burgers


Feature	Dr. Praeger's California Veggie	Hilary's Eat Well World's Best	Engine 2 Plant-Strong (Kale/White Bean)	Beyond Burger	Impossible Burger
Key Ingredients	Carrots, peas, corn, onions, broccoli	Millet, sweet potato, kale, spinach, lentils	White beans, kale, brown rice, onion	Pea protein, brown rice protein	Soy protein, coconut oil, sunflower oil
Saturated Fat (per patty)	0.5g	0.5g	0g	5g	6g
Sodium (per patty)	350mg (Organic)	260mg	15mg	390mg	370mg
Fiber (per patty)	7g (Organic)	3g	4g	2g	5g
Protein (per patty)	6g (Organic)	3g	4g	20g	19g
Processing Level	Low to Moderate	Low	Low	High	High

Top Recommendations for the Health-Conscious Consumer

Based on a review of key nutritional factors, here are some of the healthiest store-bought veggie burgers:

Engine 2 Plant-Strong Plant Burgers (Tuscan Kale White Bean): With incredibly low sodium (just 15mg!), zero saturated fat, and decent fiber, this is arguably one of the cleanest, most whole-food-based options available. It is important to note that the protein count is lower than some others, so consider adding a protein-rich side or toppings.
Hilary's Eat Well Veggie Burgers: This brand offers a solid, low-saturated fat, lower-sodium choice with whole-grain millet and sweet potatoes as key ingredients. It's another great option for those prioritizing less processed foods, though like Engine 2, the protein is on the lower side.
Dr. Praeger's California Veggie Burger (Organic): Made with 10 different vegetables, the organic version has impressive fiber content (7g) and is lower in saturated fat. The sodium is moderate, but still acceptable for most. This is an excellent middle-ground option that balances whole ingredients with satisfying flavor.

Cooking Methods to Maximize Health

How you prepare your veggie burger can also impact its health benefits. Opt for cooking methods that don't add extra, unnecessary fat.

Air Frying: An air fryer circulates hot air to cook food quickly, resulting in a crispy exterior without the need for excessive oil. It's a perfect method for achieving a satisfying texture with minimal added fat.
Baking: Baking is another excellent, oil-free method. Place the patties on a parchment-lined baking sheet and follow the package directions. This is ideal for retaining moisture without adding extra calories from oil.
Pan-Searing (with minimal oil): If you prefer to use a pan, use a minimal amount of a healthy oil like avocado or sunflower oil. Use a non-stick skillet to prevent sticking and a lower heat setting to ensure it cooks evenly.

Conclusion: Making the Right Choice for Your Plate

The key to finding the healthiest store-bought veggie burgers lies in a critical look at the ingredients and nutrition facts. While newer, high-tech plant-based burgers like Beyond and Impossible offer a very satisfying meat-like experience, they are more processed and higher in saturated fat and sodium than older-school, whole-food-based options like those from Engine 2 or Hilary's Eat Well. Your best bet for a genuinely healthy choice is to prioritize burgers with simple, recognizable ingredients, and keep an eye on sodium and saturated fat content. Brands like Engine 2, Hilary's Eat Well, and Dr. Praeger's consistently offer some of the most nutritious options on the market. By choosing wisely and preparing them healthily, you can enjoy a delicious and wholesome meal.

Check out more information on veggie burger nutrition from Johns Hopkins Medicine.

Frequently Asked Questions

No, not all store-bought veggie burgers are healthy. Some brands are highly processed, containing high levels of sodium, saturated fat, and additives. It's crucial to read the ingredient list and nutritional label to find healthier options made with whole foods.

Look for a short ingredient list with recognizable, whole-food items like beans, grains, and vegetables. Check the nutrition label for lower sodium (ideally <400mg), low saturated fat (<2g), and high fiber (>4g).

Sodium is often added to frozen and processed foods to enhance flavor. In some veggie burgers, especially those designed to mimic meat, manufacturers add a significant amount of salt to make them more palatable.

Meat-like veggie burgers like Beyond or Impossible are engineered for flavor and texture, often resulting in higher saturated fat and more processed ingredients. Traditional, whole-food veggie burgers (made from beans or grains) are generally less processed and lower in saturated fat.

Some veggie burgers are excellent sources of protein, especially those using isolated pea or soy proteins, like Beyond or Impossible burgers. However, whole-food-based burgers often have a lower protein count and may require additional protein sources in your meal.

Brands like Engine 2 and Hilary's Eat Well are consistently cited for their low-sodium, whole-food-based ingredients. Dr. Praeger's also offers a variety of lower-fat, vegetable-packed options.

To keep your burger healthy, cook it in an air fryer or bake it in the oven. These methods provide a great texture with minimal added oil. If you pan-sear, use a minimal amount of a healthy oil like avocado oil and a non-stick pan.