Beyond Burger Nutrition Facts: Healthy Plant-Based Alternative?

Examining the Nutrition Facts of Beyond Meat Burgers

Beyond Meat has taken the world by storm as a leading producer of plant-based meat alternatives. Their Beyond Burger aims to perfectly mimic the taste, texture, and satisfaction of a traditional beef burger while being made entirely from plants.

But how does this veggie burger actually stack up against a regular burger nutritionally? Is it truly a healthier option? Let’s analyze the nutrition facts and ingredients behind Beyond Meat’s popular Beyond Burger to find out.

Beyond Burger Ingredients

A Beyond Burger is made of 18 core ingredients, including:

• Water
• Pea protein isolate
• Refined coconut oil
• Rice protein
• Natural flavors
• Cocoa butter
• Mung bean protein
• Methylcellulose (binder)
• Potato starch
• Apple extract
• Pomegranate extract
• Salt
• Vitamins and minerals

This combination of ingredients aims to recreate the juicy, “meaty” satisfaction of eating a beef burger, while being entirely plant-derived. Let’s analyze some of the key ingredients:

Protein Sources

One Beyond Burger patty contains 20 grams of protein, aiming to provide the same protein content as a similar sized beef burger. The main protein sources in a Beyond Burger come from peas, mung beans, and rice.

These plant proteins provide all nine essential amino acids, making them a complete protein source. However, some experts argue that plant proteins are lower quality and less bioavailable than animal sources of protein like beef.

Flavors and Colors

Natural flavors, cocoa butter, apple extract, and pomegranate extract all contribute to replicating the taste, aroma, and juiciness of real beef. Beet extract is also added for coloring.

Some criticize the use of processed concentrates and extracts to create an artificial meat-like flavor and appearance profile.

Coconut Oil

Coconut oil provides a good source of plant-based saturated fat to mimic the mouthfeel and fat content of beef. However, the American Heart Association recommends limiting saturated fat intake to 5-6% of total calories.

The coconut oil and cocoa butter in a Beyond Burger contribute to its high saturated fat content of 6 grams per patty, or 25% of the daily value.

Binders and Gums

Ingredients like methylcellulose, potato starch, and apple extract act as binders and thickeners to help the burger hold its shape once cooked and add moisture. But some argue these additives make Beyond Burgers overly processed.

Preservatives

The Beyond Burger contains regulatory approved preservatives including potassium chloride, titanium dioxide, and calcium chloride. While deemed safe, some health-conscious consumers try to avoid preservatives.

Micronutrients

Each Beyond Burger is fortified with vitamins and minerals including B12, zinc, iron, and calcium to match the micronutrient profile of beef. Vitamin B12 is especially important for vegans not consuming meat sources.

Beyond Burger Nutrition Facts

Here is the full nutrition breakdown for a 4-ounce Beyond Burger patty:

• Calories: 250
• Fat: 18g
• Saturated Fat: 6g
• Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 390mg
• Carbohydrates: 5g
• Fiber: 2g
• Sugars: 0g
• Protein: 20g
• Vitamin B12: 80% DV
• Iron: 25% DV
• Calcium: 10% DV
• Zinc: 15%DV

Beyond Burger vs. Beef Burger Nutrition

So how does the Beyond Burger stack up against traditional beef burgers? Here’s a nutrional comparison of a 4-ounce Beyond Burger patty versus a comparable 4-ounce beef burger patty:

Calories and Macronutrients

Beyond and beef burgers have a very similar calorie count, with 250 calories in a Beyond patty and 235 calories in a beef patty. The macro nutrient profile is also fairly comparable:

• Total fat: Beef 18g, Beyond 18g
• Saturated fat: Beef 7g, Beyond 6g
• Protein: Beef 21g, Beyond 20g
• Carbs: Beef 0g, Beyond 5g

The Beyond Burger contains no cholesterol while a beef burger contains 73mg of cholesterol.

Sodium

The Beyond Burger does contain significantly more sodium than a regular beef burger, at 390mg versus 75mg per patty.

Micronutrients

Thanks to being fortified with vitamins and minerals, Beyond Burgers contain similar levels of iron, zinc, vitamin B12 and other micronutrients as beef burgers.

Heme Iron

Unlike most plant foods, the Beyond Burger achieves a similar heme iron content to beef through fermenting yeast to produce soy leghemoglobin or heme. This aims to give it the same iron bioavailibility as beef.

Benefits of Choosing Beyond Burgers

Based on the nutrition profile, what are some potential benefits of swapping traditional beef burgers for Beyond Meat options?

Plant-Based Protein

Beyond Burgers provide 20 grams of plant protein from peas, mung beans and rice to support muscle growth and satisfaction similar to beef protein, but from non-GMO plant sources.

Lower Saturated Fat

Due to using plant-based fats like coconut oil instead of animal fat, Beyond Burgers are lower in saturated fat than beef burgers, at 6 grams versus 7 grams per patty.

No Cholesterol

With no animal products, Beyond Burgers contain absolutely no cholesterol, whereas beef burgers contain about 73mg of cholesterol per patty.

Nutrient Density

Beyond Meat fortifies their burgers to provide comparable levels of iron, zinc, vitamin B12 and other nutrients found in beef patties to support nutrition, especially for vegetarians and vegans.

Potentially fewer AGEs

Cooking meat at high temperatures can generate harmful compounds called AGEs that are tied to inflammation and oxidative stress. The plant-based Beyond Burger patties may contain lower levels of AGEs.

Eco-Friendly Choice

Many argue that opting for plant-based protein sources like Beyond Burgers instead of meat is much more sustainable and environmentally friendly.

Ethical Choice for Vegans/Vegetarians

Choosing plant-based burgers allows vegetarians and vegans to fully partake in BBQs, cookouts, and other events without compromising their diets or ethics.

Potential Drawbacks of Beyond Burgers

However, there are also a few potential downsides to keep in mind when considering if Beyond Burgers are healthier than beef:

Highly Processed

With a long list of extracts, concentrates, binders, and additives, Beyond Burgers are highly processed compared to whole food plant-based diets centered around minimally processed ingredients.

High Sodium

Beyond Meat burgers contain about 390mg of sodium per patty, compared to just 75mg in a beef burger. This processed vegan option is fairly high in sodium.

Nutrient Bioavailability

Some nutritionists argue the protein and iron from plant sources like peas, rice, and beet juice may be less bioavailable than these nutrients from animal sources like beef.

Lacks Other Nutrients

While fortified with vitamins and minerals, Beyond Burgers lack the complete, balanced nutritional profile of beef including vitamin B12, creatine, carnosine, zinc, and CLA.

Sensory Differences

Though the company has gone to great lengths to try to mimic beef, most find the taste, texture, aroma, and juiciness of Beyond Burgers differ from real burgers. Preferences vary between individuals.

Higher Cost

A package of two Beyond Burger patties retails for around $6, while regular beef burger patties cost $3-4 per pound, making the veggie option pricier.

Healthiest Ways to Enjoy Beyond Burgers

Here are some tips for healthifying your Beyond Burger to optimize its nutrition:

Build a Nutrient-Packed “Burger”

Construct your Beyond Burger on a whole grain bun with plenty of fresh vegetables like lettuce, tomato, avocado, onions, spinach to boost fiber, vitamins, and minerals.

Watch Portion Size

Stick to a single Beyond Burger patty and avoid overdoing it on burger toppings to keep calories, sodium, and saturated fat moderate.

Bake Don’t Fry

Opt to bake or grill Beyond Burger patties instead of frying to avoid excess oil, fat, and potential AGE formation from high heat cooking methods.

Limit Processed Cheese

Use sliced avocado, hummus, pesto, or a sprinkle of lowfat cheese instead of slabs of processed cheese to limit sodium, preservatives, and saturated fat.

Easy On Sauces

Minimize condiments like ketchup, mayo, and barbecue sauce, which can be high in added sugars, sodium, and undesirable fats.

Pair with Whole Food Sides

Serve plant-based burgers with fresh side dishes like a salad, roasted veggies, or air-fried potatoes instead of fries for more fiber and nutrients.

Stay Hydrated

Drink water or unsweetened iced tea instead of soda to cut calories, sugar, and excess sodium while enjoying your veggie burger.

Are Beyond Burgers Ultimately Healthy?

Overall, Beyond Burgers contain a very similar calorie and macronutrient profile to beef burgers, while being lower in saturated fat and free of cholesterol and animal products.

On the negative side, they are also highly processed, relatively high in sodium, and lack nutrients found in beef. From a nutrition perspective, whole food plant-based options would be superior.

In moderation, swapping occasional beef burgers for Beyond Meat’s product may provide some benefits like more plant protein and iron for those seeking to cut back on meat. But ultimately, Beyond Burgers are still considered an ultra-processed food.

Burgers of any kind are not health foods. But for plant-based meat fans or those trying to reduce their meat intake, Beyond Burgers can be an acceptable once-in-awhile plant-based indulgence.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.