Is the Impossible Burger Actually Healthy? An In-Depth Nutritionist Review
Analysis uncovers nutrient gains, sodium concerns, and eco benefits of the meatless patty.
The Impossible Burger has generated considerable buzz as a plant-based meat alternative, promising the taste, texture, and satisfaction of a traditional beef burger—without using any animal products. But is it really healthier than beef? What is it made of, and how does it stack up nutritionally? This article explores everything you need to know about the Impossible Burger, including its ingredients, nutrition facts, health benefits and drawbacks, taste-test results, and answers to common questions.
What Ingredients Make Up an Impossible Burger?
The Impossible Burger is celebrated for being completely plant-based: it’s vegan, contains no animal products, and is certified halal and kosher. Here’s a detailed breakdown of what’s inside each patty:
- Water
- Soy Protein Concentrate
- Coconut Oil
- Sunflower Oil
- Natural Flavors
- Potato Protein
- Methylcellulose (a plant-based thickener)
- Yeast Extract
- Cultured Dextrose
- Food Starch (Modified)
- Soy Leghemoglobin (the ‘heme’ that mimics meat flavor)
- Salt
- Soy Protein Isolate
- Mixed Tocopherols (Vitamin E)
- Zinc Gluconate
- Thiamine Hydrochloride (Vitamin B1)
- Sodium Ascorbate (Vitamin C)
- Niacin
- Pyridoxine Hydrochloride (Vitamin B6)
- Riboflavin (Vitamin B2)
- Vitamin B12
The star ingredient is soy leghemoglobin, also known as ‘heme’, which imparts meat-like flavor and color. It’s an iron-rich molecule naturally found in soy roots, mass-produced using yeast fermentation. This innovation is what gives Impossible Burgers their signature ‘bleeding,’ juicy, and beefy qualities.
Impossible Burger Taste Test: How Does It Compare to Beef?
The Impossible Burger aims to deliver an authentic beef experience. To test that claim, a nutritionist conducted a side-by-side comparison at a New York City burger shop:
- Appearance: Both patties were similarly thick and colored, closely resembling beef.
- Texture: The Impossible patty was juicy, filling, and surprisingly convincing, with a spot-on texture for ground beef.
- Flavor: The grilled, smoky taste was present. All the classic burger toppings made the substitution almost undetectable. Some tasters noticed a slight lack of umami depth compared to beef, though overall satisfaction was high.
- Cooking Experience: Kitchen staff noted that the latest Impossible Burger formulation cooks better than previous versions, thanks to increased fat from sunflower oil, resulting in improved juiciness and texture.
Restaurant insights: Demand for Impossible Burgers is strong, indicating widespread acceptance among vegans, vegetarians, and even meat-eaters seeking a lighter option.
Impossible Burger vs. Beef: Nutrition Facts Compared
Are Impossible Burgers truly healthier than the beef they’re designed to replace? Let’s analyze the data for a standard 4-ounce (113g) serving—not including buns, condiments, or toppings:
| Nutrition | Impossible Burger | 80% Lean Beef | 90% Lean Beef |
|---|---|---|---|
| Calories | 240 | 287 | 199 |
| Total Fat | 14g | 22.6g | 11.3g |
| Saturated Fat | 8g | 9.4g | 4.0g |
| Cholesterol | 0mg | 77mg | 66mg |
| Sodium | 370mg | 62mg | 52mg |
| Carbohydrates | 9g | 0g | 0g |
| Dietary Fiber | 3g | 0g | 0g |
| Sugar | <1g | 0g | 0g |
| Protein | 19g | 19.4g | 22.6g |
| Calcium | 15% DV | 1% DV | 2% DV |
| Iron | 25% DV | 14% DV | 17% DV |
| Potassium | 15% DV | 5% DV | 6% DV |
| Vitamin B12 | 130% DV | 101% DV | 104% DV |
| Zinc | 50% DV | 32% DV | 33% DV |
| Thiamin (B1) | 2350% DV | 4% DV | 6% DV |
What others are reading
Key Nutritional Takeaways
- Calories & Total Fat: Almost on par with beef; main fat source is coconut oil for the Impossible Burger.
- Saturated Fat: The Impossible Burger is higher (8g) than the lowest-fat beef options, mainly because of coconut oil. Excess saturated fat is a concern for heart health.
- Sodium: Significantly higher than beef—370mg vs 62mg—about 16% of the daily recommended value per patty.
- Carbohydrates & Fiber: Unlike beef (which is carb-free), Impossible contains 9g of carbs and 3g fiber, supporting digestive health.
- Protein: Slightly less than beef, so may be less filling for some consumers.
- Micronutrients: The Impossible Burger is fortified with plenty of vitamins (B12, zinc, thiamin, iron, calcium), helping fill nutritional gaps for plant-based eaters.
Impossible Burger: Health Benefits and Pros Compared to Beef
1. High in Essential Nutrients
The Impossible Burger is fortified during processing, lending it substantial amounts of iron, zinc, vitamins B12 and B6, niacin, and riboflavin. This makes it a valuable source of nutrients typically scarce in vegan and vegetarian diets—especially vitamin B12 and heme iron, which are primarily found in animal foods. For plant-based eaters, this helps cover vital nutritional needs.
- Heme Iron: Unlike non-heme iron from plants, heme iron (from soy leghemoglobin) is better absorbed by the body.
- Vitamin B12: Crucial for nerve and blood cell health; often lacking in vegan diets.
- Zinc and Thiamin: Significant for immune function and metabolism.
2. Suitable for Plant-Based and Flexible Diets
- No animal products or byproducts
- Vegan, vegetarian, kosher, and halal certified
- Widely available at restaurants, making plant-based eating more accessible and convenient
3. Environmental Impact: Greener than Beef?
One of the Impossible Burger’s strongest selling points is its sustainability:
- Uses 92% less water than conventional beef production
- Generates 91% fewer greenhouse gases
- Requires 96% less land
Research suggests cattle farming is the largest source of greenhouse gas and ammonia emissions in livestock agriculture, so plant-based alternatives like Impossible could significantly shrink your food-related carbon footprint.
Impossible Burger: Potential Health Concerns and Cons
1. High Sodium Content
Each Impossible Burger patty packs about 370mg sodium—four times more than an all-beef patty. This can be a concern for individuals watching their sodium intake, such as those with hypertension or heart risk.
2. Saturated Fat: Is Coconut Oil Better Than Beef Fat?
Although the Impossible Burger boasts zero cholesterol, its saturated fat content (8g) is slightly higher than that of lean beef, primarily due to coconut oil. Saturated fat from coconut can still contribute to elevated LDL cholesterol if consumed frequently, according to most nutrition experts.
- Coconut oil has a ‘health halo’ in popular media, but its saturated fat is among the highest of any plant oil.
- High saturated fat intake is linked with increased risk of heart disease.
3. Processing and Additives
The Impossible Burger is highly processed, containing various oils, starches, thickeners, and flavor additives to mimic the experience of eating beef. While this isn’t inherently unhealthy, diets high in processed foods may adversely affect long-term health.
4. Protein: Slightly Lower Than Beef
With 19g per patty, the Impossible Burger comes up short compared to beef (around 22–28g), which can affect satiety and muscle maintenance for athletes or heavy exercisers.
Impossible Burger FAQs
Q: Is the Impossible Burger suitable for vegans and vegetarians?
A: Yes. The Impossible Burger contains only plant-based ingredients and is certified vegan and vegetarian, as well as halal and kosher.
Q: Does the Impossible Burger taste like beef?
A: Consumer taste tests suggest it’s very close in flavor, texture, and appearance to a grilled beef burger, thanks to ‘heme’ (soy leghemoglobin) and careful fat blending. Most testers found that with toppings, the difference is minimal.
Q: Is the Impossible Burger healthier than a beef burger?
A: It depends. The Impossible Burger offers more fiber and is lower in cholesterol, but contains less protein, more sodium, and similar saturated fat levels due to coconut oil. It delivers key vitamins and minerals for plant-based diets but may not be a lower-calorie or lower-fat option in all cases.
Q: Are there allergens to watch out for?
A: Yes. The Impossible Burger contains soy, which can be an allergen for some people.
Q: Is the iron in Impossible Burger as good as beef iron?
A: Yes, because it contains ‘heme’ iron, the same form found in animal meat, which is more easily absorbed by the body than iron from most plant foods.
Q: Is the Impossible Burger safe?
A: The ingredients, including soy leghemoglobin, are FDA-approved for food use. Long-term health effects of frequent consumption are still being researched.
Impossible Burger vs. Other Plant-Based Patties
What about competing burgers like Beyond Burger? Here’s a quick comparison:
| Nutrition | Impossible Burger | Beyond Burger |
|---|---|---|
| Calories | 240 | 230 |
| Total Fat | 14g | 14g |
| Saturated Fat | 8g | 5g |
| Sodium | 370mg | 390mg |
| Carbohydrate | 9g | 7g |
| Protein | 19g | 20g |
| Fiber | 3g | 2g |
| Cholesterol | 0mg | 0mg |
Summary
- Impossible and Beyond are similar in calories and total fat.
- Impossible has slightly more saturated fat due to coconut oil, but less than some beef patties.
- Both are higher in sodium than beef.
- Impossible is fortified with higher levels of several micronutrients, notably vitamin B12 and iron.
Bottom Line: Should You Choose the Impossible Burger?
The Impossible Burger is a convincing meat alternative that delivers on flavor and texture. It stands out as a protein-rich, convenient option for vegans, vegetarians, and anyone interested in reducing their reliance on animal agriculture for environmental reasons. Nutritionally, it offers more fiber and fewer animal fats but is higher in sodium and saturated fats from coconut oil—little different from beef in some respects. Ultimately, enjoying Impossible Burgers in moderation as part of a balanced diet can help diversify your protein options while staying mindful of overall sodium and fat intake.
References
- Healthline: Impossible Burger Nutrition and Taste Review
- Good Housekeeping: Is the Impossible Burger Actually Healthy?
- Impossible Foods Website FAQ
References
- https://www.healthline.com/nutrition/impossible-burger
- https://www.goodhousekeeping.com/health/diet-nutrition/a27286383/impossible-burger/
- https://www.goodhousekeeping.com/health/diet-nutrition/a29074114/beyond-burger-nutrition-ingredients/
- https://www.steponefoods.com/blogs/news/when-it-comes-to-health-impossible-foods-and-beyond-meat-might-not-be-all-they-re-cracked-up-to-be
- https://faq.impossiblefoods.com/hc/en-us/articles/360018939274-What-are-the-nutrition-facts-for-Impossible-Beef-Meat-From-Plants
- https://www.steponefoods.com/blogs/news/grass-fed-and-impossible-burgers-may-be-better-for-the-environment-but-are-they-better-for-you
- https://impossiblefoods.com/ca/nutrition/plant-based-impossible-ingredients
- https://www.greenqueen.com.hk/beyond-meat-healthy-plant-based-burger-beef-avocado-oil/
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