Veggie Burger vs. Beef Burger


Mom always told you to eat your vegetables but is a vegetable burger healthier than a regular beef burger?  Let’s find out!

BURGER BATTLE:  The typical beef burger contains about 20 grams of protein and is a good source of minerals like iron and zinc.  They are typically low in sodium, unless you add salt in the making or cooking of the burger.   Beef burgers though, are high in saturated fat and there are claims that some contain growth hormones or antibiotics.  To avoid this, look for grass fed beef or meat labeled “hormone free” or “antibiotic free”. 

Vegetable burgers are usually made out of vegetables such as beans, carrots and soy products.  They may also contain oats or some other binder.  Vegetable burgers tend to contain less fat, calories, and protein; but unlike beef burgers, vegetable burgers contain fiber, usually 3-4 grams per patty.  Just because vegetable burgers are made from vegetables does not mean that they are all natural, many vegetable burgers contain artificial ingredients and may be high in sodium.

When eating any kind of burger, adding vegetables such as tomatoes, onion, lettuce adds vitamins and minerals without a lot of calories.  Mustard is a low calorie condiment that pairs well with any type of burger.

Who wins? Each burger has different pros and cons, but veggie burgers may be the healthier route. 

TIP:  When choosing a beef burger opt for one that is leaner (>90% lean, <10% fat) and is close to four ounces (1/4 pound) to cut down on the saturated fat you consume.  When choosing a vegetable burger opt for one lower in sodium (<200 mg) and higher in fiber.