Nutrition Facts Proteins Veggie Burger Nutrition Facts and Health Benefits By Sarah Garone, NDTR Sarah Garone, NDTR Facebook LinkedIn Twitter Sarah Garone, NDTR, is a freelance health and wellness writer who runs a food blog. Learn about our editorial process Updated on September 15, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Mia Syn, MS, RDN Medically reviewed by Mia Syn, MS, RDN Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Health Benefits Allergies Adverse Effects Varieties When It’s Best Storage and Food Safety How to Prepare Veggie burgers come in so many varieties, from tofu-based to zucchini-based, that it can be hard to nail down a definition of what “counts” as a veggie burger. For all practical purposes, a veggie burger is one that contains no meat. Rather, veggie burgers can be made with any number of plant-based foods, such as grains, beans, soy, or (of course) vegetables. Because of their diversity of ingredients, plant-based burgers range in nutrition. The patty you whip up at home out of tofu, black beans, and/or quinoa will likely be full of fiber, plant-based protein, and micronutrients. A veggie burger you purchase at a restaurant or grocery store, though made with plant-based ingredients, may be highly processed and high in sodium. Veggie Burger Nutrition Facts One veggie burger patty (70g) made with soy provides 124 calories, 11g of protein, 10g of carbohydrates, and 4.4g of fat. Veggie burgers may also provide fiber and micronutrients such as vitamin B12, phosphorus, selenium, and riboflavin. The following nutrition information is provided by the USDA. Calories: 124Fat: 4.4gSodium: 398mgCarbohydrates: 10gFiber: 3.4gSugars: 0.7gProtein: 11gVitamin B12: 1.4mcgPhosphorus: 144mgSelenium: 15.8mcgRiboflavin: 0.2mgMagnesium: 39.3mg Carbs Unlike burgers made of meat, most veggie burgers contain carbohydrates. Since they are from sources like beans, whole grains, and vegetables, these are typically slow-digesting complex carbs. However, depending on the formulation of a commercially prepared veggie burger, some carbs may come from added sweeteners. The soy-based veggie burger tested by the USDA provides 10g of carbohydrates. Of these, 3.4g come from fiber and less than 1g comes from sugar. Fats While veggie burgers aren’t loaded with fat, these faux meats usually require a binder, such as oil, to hold them together. That’s why you’ll find a small amount of fat (around 4.4 grams) in a single veggie patty. Look for products made with heart-healthy oils like olive or canola. Protein Veggie burgers won’t compete with beef burgers’ off-the-charts protein content. But that doesn’t mean they don’t add to your daily total. At 11 grams of protein, the soy-based veggie patty comes with 22% of the daily value (DV) established by the U.S. Food and Drug Administration. Vitamins and Minerals With their many plant-based ingredients, veggie burgers can be a treasure trove of vitamins and minerals. Patties that include leafy greens, for example, will provide iron and vitamin K, while those that contain orange veggies like carrots or sweet potatoes pack a punch of vitamin A. Whole grains add B vitamins, iron, and magnesium, and beans offer potassium, zinc, copper, phosphorus, and more. The soy-based veggie burger tested by the USDA is an excellent source of vitamin B12, providing 1.4mcg or 58% of the DV; riboflavin (0.2mg or 45% of the DV); and selenium (15.8mcg or 29% of the DV). It is a good source of phosphorus (144mg or 11.5% DV) and also provides smaller amounts of iron, magnesium, zinc and vitamin C. The patty also provides 398mg of sodium or 17% of the DV. One micronutrient to watch out for is sodium. Because of their processed nature, many veggie burgers are high in this mineral. Sodium is essential for good health, but over-consuming it can lead to health problems. Calories Veggie burger patty calories will vary, but you are likely to consume about 124 calories when you eat one 70-gram burger without the bun. Summary The nutrition data for a veggie burger patty will depend on the ingredients used to make it. A soy-based veggie burger may provide about 124 calories of complex carbs, protein, and fat. It can be an excellent source of vitamin B12, selenium, and riboflavin. Health Benefits In addition to being tasty, versatile meat alternatives, veggie burgers offer several health benefits. Compatible with Vegan and Vegetarian Diets If you’re a vegan or vegetarian, veggie burgers make a convenient alternative to a traditional beef burger. Vegans will just need to be mindful of animal products that some veggie patties may contain. May Improve Insulin Resistance Insulin resistance is a major factor in the development of type 2 diabetes. Fortunately, your diet can make a difference in your body’s ability to respond to insulin. A 16-week study of 75 overweight adults found that eating a plant-based diet led to less insulin resistance. Promotes Healthy Digestion A single soy-based veggie burger contains 3.4 grams of fiber, contributing to a daily goal of 25 grams for women and 38 grams for men. Veggie patties made from beans may contain even more fiber. Diets high in fiber can relieve constipation and help normalize bowel habits. May Aid Weight Loss Opting for the plant protein in a veggie burger instead of red meat might help you meet a weight-loss goal. Research shows that a plant-based diet is a useful tool for weight loss and obesity prevention. May Lower Cholesterol A research review revealed that eating a plant-based diet helped people significantly improve their cholesterol levels. Allergies An allergic reaction to a veggie burger will depend on its ingredients. Unfortunately, veggie burgers are frequently a source of several of the top eight food allergens. Numerous plant-based patties contain soy products, and some may also have wheat, gluten, dairy, eggs, or nuts. Kellogg’s Gardenburger, for example, contains wheat, milk, and soy. Similarly, Morningstar Farms’ veggie burgers are a source of several common allergens: egg, milk, soy, and wheat. Boca Burgers contain soy and wheat. If you suffer from food allergies, it’s important to read labels on packaged foods to avoid a reaction. As an alternative, make your own veggie burger at home to ensure you only use ingredients you can tolerate. Adverse Effects Plant-based protein gets plenty of well-deserved glory for its relatively small environmental footprint and for helping consumers dial back their intake of red meat. But veggie burgers may come with some drawbacks. Commercially prepared veggie burgers are a highly processed food. Ultra-processed foods—those that have gone through multiple steps from harvesting to arriving on your plate—have been associated with adverse health outcomes, such as overall cancer risk and weight gain. Some veggie burgers are high in sodium. If you’re managing hypertension through diet (or are on a low-sodium diet for any other reason), be mindful of the amount of sodium a veggie burger contains. According to the American Heart Association, people with high blood pressure should limit their sodium intake to 1,500 milligrams per day. Varieties Veggie burgers, whether store-bought or homemade, come in many forms with dozens of ingredients. Once you start looking, you may be amazed at the head-spinning variety available online or in your grocery store’s freezer case. Soy, grains, pea protein, vegetables, mycoprotein, and beans are just some of the primary protein sources in popular veggie burgers. You can choose your favorite based on flavor, nutrition content, or health goals. When It’s Best Commercially prepared veggie burgers are available year-round, but if you’re making your own patties from vegetables, you may want to tailor your cooking to the season. Zucchini, eggplant, and bell peppers, for example, tend to be in season during the summer, while carrots, spinach, and kale are hardier for winter. Cooking with the seasons allows you a pleasant sense of variety throughout the year. Plus, it’s better for the planet! Storage and Food Safety The majority of veggie burgers are frozen, though some versions can be refrigerated instead. In the freezer, veggie burgers can last up to six months. Once cooked, be sure to eat veggie burgers within two to three days. How to Prepare Purchased veggie burgers cook similarly to beef patties. You can enjoy them grilled, pan-fried, or even baked in the oven. Regardless of the method, they’ll generally need to cook under 10 minutes per side. For best taste and texture, be sure to follow cooking instructions on veggie burger packaging. 12 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Vegetarian burger or patty, meatless, no bun. FoodData Central. U.S. Department of Agriculture. Kahleova H, Fleeman R, Hlozkova A, Holubkov R, Barnard ND. A plant-based diet in overweight individuals in a 16-week randomized clinical trial: Metabolic benefits of plant protein. Nutr Diabetes. 2018;8(1):58. doi:10.1038/s41387-018-0067-4 Black bean veggie burger, black bean. FoodData Central. U.S. Department of Agriculture. Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health implications of dietary fiber. J Acad Nutr Diet. 2015;115(11):1861-1870. doi:10.1016/j.jand.2015.09.003 Turner-McGrievy G, Mandes T, Crimarco A. A plant-based diet for overweight and obesity prevention and treatment. J Geriatr Cardiol. 2017;14(5):369-374. doi:10.11909/j.issn.1671-5411.2017.05.002 Bechthold A, Boeing H, Schwedhelm C, et al. Food groups and risk of coronary heart disease, stroke and heart failure: A systematic review and dose-response meta-analysis of prospective studies. Crit Rev Food Sci Nutr. 2019;59(7):1071-1090. doi:10.1080/10408398.2017.1392288 Gardenburger Original Burgers. Kelloggs Away From Home. Morningstar Farms Garden Veggie Burgers. Smartlabel. BOCA Original Vegan Burger, 5 oz. Patty. KraftHeinz Foodservice. Fiolet T, Srour B, Sellem L, et al. Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort. BMJ. 2018;360:k322. doi:10.1136/bmj.k322 Hall KD, Ayuketah A, Brychta R, et al. Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell Metab. 2019;30(1):67-77.e3. doi:10.1016/j.cmet.2019.05.008 American Heart Association. Shaking the salt habit to lower high blood pressure. By Sarah Garone, NDTR Sarah Garone, NDTR, is a freelance health and wellness writer who runs a food blog. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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