What's the healthiest plant-based burger? A Nutrition Deep Dive

November 11, 2025 •

4 min read

While often perceived as a healthier alternative, the nutritional content of plant-based burgers can vary dramatically depending on the ingredients and processing involved. Choosing the right one requires a close look beyond the marketing claims to understand what's the healthiest plant-based burger for your dietary goals.

Quick Summary

This guide explores the factors that determine the healthiness of plant-based burgers, contrasting minimally processed, whole-food varieties with popular commercial brands. It provides a detailed nutritional comparison, highlights ingredients to look for and avoid, and offers tips for making healthier choices, whether buying from a store or cooking at home.

Key Points

Homemade is best: A homemade burger from whole foods like black beans or lentils is the healthiest option due to its low processing, controllable ingredients, and high fiber.
Not all brands are equal: Commercial plant-based burgers vary significantly in nutritional quality, with many being ultra-processed and containing high levels of saturated fat and sodium.
Beyond Burger (New) has less sat fat: The newest formulation of the Beyond Burger uses avocado oil, significantly lowering its saturated fat content compared to its predecessors and the Impossible Burger.
Read the label carefully: Pay close attention to the ingredients list, sodium content (ideally <400mg), and saturated fat (ideally <5g) when buying pre-made patties.
Look for whole ingredients: Choose brands like Actual Veggies or Dr. Praeger's that prominently feature vegetables, legumes, and grains in their patties over those relying on protein isolates.
Meal context matters: The healthiness of your burger is impacted by the bun, toppings, and sides. Opt for whole-grain buns, fresh vegetables, and healthy spreads to enhance nutritional value.

Not All Plant-Based Burgers Are Created Equal

When navigating the world of meat alternatives, it's crucial to understand the difference between minimally processed, whole-food options and their ultra-processed, commercial counterparts. Many popular plant-based burgers on the market today are engineered to mimic the taste, texture, and cooking experience of traditional beef, often with extensive processing. While this delivers a satisfying experience for flexitarians and meat-eaters, it doesn't automatically translate to a healthier product. On the other hand, traditional veggie burgers made from whole ingredients offer a more natural, nutrient-dense profile.

The Rise of Ultra-Processed 'Meat Mimics'

Brands like Impossible and Beyond have dominated the market with products designed to replicate beef. These patties often contain long lists of ingredients, including protein isolates (pea or soy), coconut oil for fat, and other additives for color and texture. While they offer benefits like zero cholesterol and similar protein content to beef, they can be high in sodium and saturated fat. For example, early versions of the Impossible Burger contained significant saturated fat from coconut oil, though newer versions and Beyond's switch to avocado oil have improved this.

The Whole-Food Advantage: Beans, Grains, and Veggies

Minimally processed, whole-food burgers stand out as the healthiest choice. These patties are typically made from ingredients you can recognize, such as:

Legumes: Black beans, lentils, or chickpeas provide high fiber, protein, and essential nutrients like iron and folate.
Grains: Quinoa, brown rice, or oats serve as binders and contribute complex carbohydrates.
Vegetables: Mushrooms, carrots, spinach, or sweet potatoes add moisture, flavor, and vitamins.

These homemade or whole-food options are naturally lower in sodium and don't rely on processed oils or additives. As a result, they offer greater fiber content and overall nutritional density than their processed counterparts.

Comparison: Popular Brands vs. Homemade Whole-Food

To better illustrate the differences, let's compare the nutritional profiles of a popular commercial option, a newer formulation, and a homemade whole-food burger. Values are approximate per 4oz patty and can vary by product and recipe.


Feature	Classic Beyond Burger (2023)	New Beyond Burger (with avocado oil)	Impossible Burger	Homemade Black Bean Burger
Saturated Fat	~5 g (from coconut oil)	~2 g (from avocado oil)	~8 g (from coconut oil)	~1 g
Sodium	~390 mg	~310 mg	~370 mg	~300 mg
Fiber	~2 g	Unspecified	~3 g	~3+ g
Processing Level	Ultra-processed	Ultra-processed	Ultra-processed	Minimally processed
Key Protein Source	Pea protein	Pea protein	Soy protein	Black beans

How to Choose the Healthiest Option

Making a healthy choice depends on your priorities—whether that's convenience, mimicking meat flavor, or maximizing nutrition. Here are some key considerations:

Look at the Ingredients List

Prioritize whole foods: Choose burgers where the main ingredients are recognizable whole foods like black beans, quinoa, tofu, or vegetables. Products from brands like Actual Veggies and Dr. Praeger's are good examples of a more veggie-forward approach.
Be wary of isolates: Many ultra-processed burgers use protein isolates (e.g., soy protein isolate) which offer protein but lack the fiber and nutrients of whole beans.
Understand fats: Check the source of fat. Avocado and olive oils are heart-healthy choices, while coconut oil is high in saturated fat and can negatively impact cholesterol.

Analyze the Nutrition Label

Check for saturated fat: Aim for less than 5 grams of saturated fat per serving, and ideally under 2 grams if possible. Newer Beyond Burger patties are a step in the right direction here.
Watch the sodium: Processed burgers often contain significantly more sodium than beef patties. Target products with less than 400 mg of sodium per serving to avoid excess salt.
Seek high fiber: Fiber is a major advantage of plant-based foods. Prioritize burgers with higher fiber content (e.g., 4 grams or more) to promote better digestive health and satiety.

Consider the Context of Your Meal

Balance toppings: Your burger toppings can drastically change the meal's nutritional value. Skip excessive cheese and high-sodium sauces like ketchup in favor of fresh vegetables (lettuce, tomato, onion) and healthier spreads like avocado or mustard.
Pick a better bun: A whole-grain bun adds fiber, while a white-flour bun adds processed carbs. Some people even opt for a lettuce wrap to cut down on calories.
Add a side: Serve your burger with a side salad or roasted vegetables instead of fries to boost your meal's overall nutrient density and fiber.

A Final Verdict: The Healthiest Plant-Based Burger

So, what's the healthiest plant-based burger? The clear answer is a homemade one made from whole foods like beans, lentils, and grains. This approach gives you complete control over ingredients, sodium, and fat content. However, if convenience is a priority, choose wisely among commercial options. Read labels carefully, prioritize brands that use whole-food ingredients, and opt for newer formulations that feature healthier fats. Brands like the newest Beyond Burger (with avocado oil) and Dr. Praeger's whole-veggie patties are superior choices. As with any food, moderation and considering the entire meal are key to maintaining a healthy diet.

For more information on the processing of plant-based alternatives, consider reading a resource from the Center for Science in the Public Interest: How to choose the best plant-based burgers & beyond.

Frequently Asked Questions

Not necessarily. While plant-based burgers have no cholesterol and may contain fiber, many commercial versions are high in sodium and saturated fat, similar to or even exceeding traditional beef patties.

Look for burgers that list whole foods like black beans, lentils, quinoa, vegetables, and whole grains as primary ingredients. These options typically contain more fiber and are less processed.

Be cautious of high sodium levels, excessive saturated fat from oils like coconut oil, and long ingredient lists that contain additives, fillers, and artificial colors or flavors.

While the Impossible Burger is cholesterol-free and a good protein source, it is an ultra-processed food that contains significant amounts of soy protein isolate, coconut oil (high in saturated fat), and sodium.

The healthiness depends on the version. Newer Beyond Burgers have replaced coconut oil with avocado oil, reducing the saturated fat content significantly. It remains a processed food, so checking the nutritional label is important.

Yes, generally. Homemade veggie burgers allow you to control all ingredients, resulting in a patty that is less processed, lower in sodium, and often higher in fiber and micronutrients from whole foods.

Choose a patty made with healthy fats (like the newer Beyond Burger with avocado oil) or a whole-food, bean-based patty. Avoid adding cheese or high-fat sauces and opt for a side salad over fries.