Is the Beyond Burger Healthy? Dietitians Break Down Nutrition and Ingredients
Discover how plant-based patties stack up in vitamins, fiber content, and processing.
As the popularity of plant-based eating rises, meatless burgers like the Beyond Burger have become mainstream. But how does this vegan burger actually stack up nutritionally, and what exactly is in it? This comprehensive guide answers those questions and more, with expert input from registered dietitians and a detailed look at the nutrition and ingredients behind the famous Beyond Burger.
What is the Beyond Burger?
The Beyond Burger is a plant-based alternative to traditional beef burgers, designed to closely mimic the taste, texture, and appearance of ground beef. Created by Beyond Meat, the burger is part of a wider range of meatless products, including Beyond Sausage, Beyond Beef, Beyond Chicken Tenders, Beyond Steak, and others. Company founder Ethan Brown developed Beyond Meat with the goal of recreating meat from plants. By identifying the five fundamental components found in animal meat—amino acids, lipids, carbohydrates, trace minerals, and water—Brown sought to assemble these elements using only plant sources.
The result is a vegan burger created with proprietary processing that replicates the fibrous, juicy, and even ‘bleeding’ qualities associated with animal flesh—without relying on animal agriculture, antibiotics, or growth hormones.
Beyond Burger Ingredients: What’s Inside?
Unlike a beef burger, which typically contains only ground beef (and maybe salt or egg as a binder), the Beyond Burger relies on a carefully engineered blend of plant-based ingredients. Here are the key components as featured in the latest formulation:
- Water
- Pea protein
- Expeller-pressed canola oil
- Refined coconut oil
- Rice protein
- Natural flavors
- Dried yeast
- Cocoa butter
- Methylcellulose (a plant fiber used as a binder)
- Potato starch (less than 1%)
- Salt
- Potassium chloride
- Beet juice color (for “bleeding” appearance)
- Apple extract & Pomegranate concentrate (for flavor and color)
- Sunflower lecithin (emulsifier)
- Vinegar & Lemon juice concentrate
- Vitamins and minerals (zinc sulfate, niacinamide, vitamin B6, vitamin B12, calcium pantothenate)
The use of beet juice and pomegranate gives the burger a convincing meat-like color, particularly the ‘bloody’ appearance associated with rare beef burgers.
Nutritional Information: How Does Beyond Burger Measure Up?
Here’s a breakdown of the Beyond Burger’s typical nutrition profile compared to beef, based on one patty (about 113g):
| Nutrient (per 113g patty) | Beyond Burger | 80% Lean Beef Burger | 90% Lean Beef Burger |
|---|---|---|---|
| Calories | 230 | 287 | 199 |
| Total Fat | 14g | 23g | 11g |
| Saturated Fat | 5g | 9g | 4g |
| Cholesterol | 0mg | 80mg | 73mg |
| Sodium | 390mg | 75mg | 75mg |
| Total Carbohydrate | 7g | 0g | 0g |
| Fiber | 2g | 0g | 0g |
| Protein | 20g | 19g | 23g |
| Calcium | 120mg | 20mg | 13mg |
| Iron | 4mg | 2.4mg | 2.5mg |
| Potassium | 370mg | 305mg | 363mg |
| Vitamin B12 | 3.25mcg | 2.4mcg | 2.5mcg |
| Zinc | 5mg | 5mg | 5mg |
Key nutritional highlights:
- Calories: Similar to beef, with 230 calories per patty.
- Protein: 20g per patty—comparable to beef.
- Total Fat: Lower than 80% lean beef, similar to 90% lean beef. Lower in saturated fats than 80% lean, but slightly higher than 90% lean beef.
- Cholesterol: None in Beyond Burger (versus 73–80mg in beef).
- Sodium: Higher in Beyond Burger (390mg) than beef (75mg).
- Fiber: 2g per serving—a benefit not found in beef.
- Iron & Vitamin B12: Contains 100% DV of B12 and 20% DV for iron—important nutrients commonly missing or low in plant-based diets.
What others are reading
Micronutrients: What’s Added?
The Beyond Burger is fortified with vitamin B12 (vital for vegans), iron, zinc, niacin, riboflavin, vitamin B6, folate, and other trace minerals. These additions help meet the nutritional needs of those avoiding animal products.
Is the Beyond Burger Considered Processed?
Dietitians note that the Beyond Burger is a highly processed food—necessary for achieving its meat-like texture and flavor using only plants. While traditional beef burgers are minimally processed, plant-based burgers use a blend of isolated proteins, oils, flavoring compounds, thickeners, stabilizers, and coloring agents to mimic meat.
- Beyond Burger contains no antibiotics or hormones, in contrast to conventional animal farming.
- It uses a long list of ingredients, which may be a drawback for those seeking whole foods or minimally processed options.
- Notably, pea protein is the main protein source, while expeller-pressed canola oil, coconut oil, and cocoa butter supply fats for a juicy texture.
Health Benefits and Drawbacks: What Dietitians Say
Potential Benefits:
- Cholesterol-Free: Contains no animal cholesterol, which may be an advantage for those managing cholesterol levels or heart health.
- High in Plant Protein: With 20g per serving, it’s a strong protein source for vegans, vegetarians, and anyone reducing meat.
- Added Nutrients: Fortified with key vitamins and minerals, especially iron and B12, that are otherwise hard to get from vegan diets.
- Environmentally Friendly: Produces fewer greenhouse gases, uses less water, and causes less ecological damage compared to beef production.
- Fiber Content: Contains some dietary fiber, unlike beef.
- No Antibiotics/Hormones: Free from growth hormones and antibiotic residues found in some animal meats.
Possible Drawbacks:
- Sodium Content: Some versions of the Beyond Burger contain 300–390mg sodium per patty, higher than unseasoned beef. People watching sodium for blood pressure or kidney health should take notice.
- Highly Processed: The ingredient list is much longer and more complex than whole beef. Some health experts argue that a diet rich in unprocessed foods is more beneficial for long-term health.
- Saturated Fat: While lower than some beef patties, it may still be a concern for those managing heart disease.
- Food Allergens: While soy- and gluten-free, those allergic to peas, coconut or canola oils may need to avoid it.
Taste, Texture, and Cooking Experience
The Beyond Burger is intended to cook, taste, and ‘bleed’ like real meat. Thanks to beet juice and pomegranate concentrate, the appearance and juiciness are quite convincing—even mimicking ‘medium-rare’ when cooked. The structure allows it to be grilled, broiled, or pan-fried like a traditional patty.
Culinary Features:
- Accepts grill marks and browns like beef due to clever recipe engineering.
- Slightly smoky and savory flavor profile, bolstered by natural flavors, yeast, and spices.
- Juiciness achieved with coconut oil, cocoa butter, and canola oil mimics animal fat.
- Stays tender and holds up well in burgers, sliders, or other recipes calling for ground meat.
Beyond Burger vs. Other Plant-Based Burgers
How does the Beyond Burger compare to similar products, such as the Impossible Burger, and regular beef?
| Nutrient (per 113g patty) | Beyond Burger | Impossible Burger | 80% Lean Beef |
|---|---|---|---|
| Calories | 230 | 230 | 287 |
| Protein | 20-21g | 19g | 19g |
| Total Fat | 13-14g | 13g | 23g |
| Saturated Fat | 2-5g | 6g | 9g |
| Sodium | 260-390mg | 370mg | 75mg |
| Cholesterol | 0mg | 0mg | 80mg |
| Fiber | 2g | 5g | 0g |
| Iron | 4-6.5mg | 4.2mg | 2.4mg |
| Vitamin B12 | 3.25mcg | 3mcg | 2.4mcg |
- Impossible Burger uses soy protein and sunflower oil, achieving slightly higher fiber but more saturated fat compared to Beyond Burger’s pea protein base.
- Both plant-based patties are more processed and higher in sodium than plain beef.
- Beef is naturally rich in cholesterol and contains less sodium and virtually no carbohydrates or fiber.
Understanding Labels: Vegan, Non-GMO, Allergy Info
- The Beyond Burger is vegan (contains no animal-derived ingredients), and is certified non-GMO.
- It is also soy-free and gluten-free, appealing to individuals with common food sensitivities.
- Contains no peanuts or tree nuts.
- All potential allergens present are plant-based (mainly pea protein, coconut, and canola oil).
Tips for Enjoying Beyond Burgers the Healthy Way
- Serve with whole grain or lettuce wraps for added fiber and nutrients.
- Load up on vegetables—lettuce, tomatoes, onions, avocado, pickles, and more—for balance.
- Watch sodium intake, especially when adding salty condiments or cheese.
- Experiment with smaller portion sizes or share a patty to moderate calorie and sodium intake.
- Pair with a side salad instead of fries to keep the meal plant-forward and nutrient-dense.
Frequently Asked Questions (FAQs) About Beyond Burger
Q: Is the Beyond Burger ultra-processed?
A: Yes, the Beyond Burger is considered an ultra-processed food due to its extensive ingredient list and manufacturing methods necessary to create meat-like characteristics from plant sources.
Q: Is the Beyond Burger healthier than real beef?
A: It depends on your definition of healthy. Beyond Burger is lower in cholesterol and provides fiber, but it is higher in sodium and more processed. It is a meaningful option for vegans and those lowering red meat intake, especially for heart and environmental health, but it is not a low-sodium or whole-food option.
Q: Can you eat Beyond Burger if you have food allergies?
A: It is free of soy and gluten, but does contain pea protein and coconut oil. Always check the label for allergens relevant to you.
Q: Is Beyond Burger suitable for a weight loss diet?
A: When compared to beef, calorie content is similar. Portion control and the context of your overall diet are important. It can fit into a weight loss plan but is not inherently low-calorie.
Q: Are Beyond Burgers safe for children?
A: Generally, yes, but they should be included as part of a balanced diet and not relied upon as the sole protein source due to processing and sodium content. Check with your child’s healthcare provider for specific concerns.
The Takeaway
The Beyond Burger is a significant leap forward in plant-based eating, offering an alternative that is strikingly similar to traditional beef in taste, protein, and satisfaction. With essential added nutrients, it can fill common vegan and vegetarian nutrition gaps. However, it is still processed and higher in sodium, so moderation and dietary balance remain important. As with all foods, consider your health goals and preferences when deciding how often to include Beyond Burgers in your rotation.
References
- https://nutritionovereasy.com/2024/03/nutritional-comparison-of-impossible-and-beyond-burgers/
- https://www.beyondmeat.com/en-CA/products/the-beyond-burger
- https://www.goodhousekeeping.com/health/diet-nutrition/a29074114/beyond-burger-nutrition-ingredients/
- https://www.beyondmeat.com/en-US/products/the-beyond-burger
- https://theburgershacks.com/everything-you-want-to-know-about-the-beyond-burger/
- https://www.heb.com/product-detail/beyond-meat-beyond-burger-frozen-plant-based-burger-patties/2173539
Similar Articles
Read full bio of Sneha Tete
