Veggie Burger Nutrition Facts and Health Benefits

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.

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.

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.

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.

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.

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