Burger King Veggie Burger Nutrition Facts and Healthier Plant-Based Options

Examining the Nutritional Value of Burger King's Veggie Burger

Burger King added a plant-based Impossible Whopper to its menu in 2019. This veggie burger option appeals to vegans and vegetarians as well as anyone looking to reduce their meat intake. But is Burger King's veggie burger actually a healthier choice? Let's analyze the nutrition facts and ingredients and see how it compares to a traditional beef Whopper.

Calories and Macronutrients

A Veggie Whopper with cheese at Burger King contains 630 calories. This consists of:

• Total Fat: 40g
• Saturated Fat: 14g
• Trans Fat: 0g
• Cholesterol: 15mg
• Sodium: 1080mg
• Total Carbohydrates: 46g
• Dietary Fiber: 3g
• Sugars: 12g
• Protein: 25g

Compared to the traditional Whopper with 660 calories, the Veggie Whopper is slightly lower in calories, fat, and cholesterol. However, it has more carbs and sodium. The protein content is similar between the two.

Vitamins and Minerals

The Veggie Whopper provides:

• 15% DV Calcium
• 35% DV Iron
• 15% DV Potassium
• 2% DV Vitamin C
• 20% DV Vitamin A

These percentages are based on a 2000 calorie diet. The iron and vitamin A content is higher compared to the beef Whopper.

Protein Sources

The protein comes from a few different sources in Burger King's veggie burger. These include:

• Soy protein isolate
• Potato protein
• Leghemoglobin (soy-based)
• Yeast extract

While these plant-based proteins provide a comparable amount of protein to a beef burger, the amino acid profile may not be complete like animal protein.

Fiber Content

Each veggie burger patty contains 3 grams of dietary fiber. This accounts for 11% of your daily fiber needs. The fiber comes mainly from the potato protein, yeasts, and added methylcellulose.

The beef Whopper contains no fiber. So the veggie version provides a greater satiety and digestive health benefit.

Ingredients in the Veggie Whopper

Here is the full list of ingredients contained in Burger King's veggie burger patty:

Water, Soy Protein Concentrate, Coconut Oil, Sunflower Oil, Natural Flavors, 2% Or Less Of: Potato Protein, Methylcellulose, Yeast Extract, Cultured Dextrose, Food Starch Modified, Soy Leghemoglobin, Salt, Soy Protein Isolate, Mixed Tocopherols (Antioxidant), Zinc Gluconate, Thiamine Hydrochloride (Vitamin B1), Sodium Ascorbate (Vitamin C), Niacin, Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Vitamin B12.

When compared to the ingredients for the traditional beef Whopper patty, this veggie version includes more additives and preservatives to mimic the taste and texture of real beef.

Pros of the Ingredients

• Protein from plants rather than animals
• Provides fiber
• Contains added vitamins
• No cholesterol

Cons of the Ingredients

• Highly processed
• Uses coconut oil which is high in saturated fat
• Includes methylcellulose and modified food starch
• Adds yeast extract and natural flavors

Overall the veggie burger patty is highly engineered to achieve the beef-like taste and texture carnivores expect. It is lower in some areas like cholesterol, but still contains processed ingredients.

How the Veggie Whopper Compares to Other Veggie Burgers

Burger King's Impossible Whopper is not the only plant-based veggie burger option. How does it stack up to some other popular brands?

Boca Vegan Veggie Burger

Boca vegan burgers contain a similar amount of protein (20g), more fiber (6g), but less fat (6g). The Boca burgers rely on soy, wheat, and vegetables. They don't try to mimic meat like Impossible.

MorningStar Farms Garden Veggie Burger

MorningStar burgers have 22g protein, 6g fiber, and 10g fat. They use a blend of veggies, grains, and soy. The Garden Veggie patties contain egg whites.

Beyond Burger Plant-Based Patties

Beyond Burger is another highly engineered beef mimic like Impossible. It also uses soy, coconut oil, and plant proteins. But Beyond Burgers are GMO-free and contain beet juice for color.

Overall the Impossible Whopper occupies a middle ground between veggie burgers made from simple whole foods, and the highly processed patties trying to achieve a realistic meat-like flavor and texture.

Nutrition Tips for Making Your Veggie Burger Healthier

While Burger King's Impossible Whopper is lower in some areas compared to beef, it is still high in sodium, fat, and processed ingredients. Here are some ways to make your veggie burger healthier:

Choose a Whole Food Bun

Opt for a whole wheat or multigrain bun instead of white refined flour. Or try a lettuce wrap.

Load Up on Veggies

Add extra veggies like lettuce, tomato, onion, pickles, spinach to boost nutrition.

Cut the Cheese

Skipping the cheese slice saves you calories, fat, and sodium.

Mustard Instead of Mayo

Mustard has less than half the calories of mayonnaise-based sauces.

Bake Rather than Fry

Baking your veggie burger at home instead of frying reduces the fat and calories.

Create Your Own Burger

Making your own veggie burger allows you to control the ingredients and add more whole foods.

Healthier Homemade Veggie Burger Recipes

For maximum nutrition and minimum processing, try making your own veggie burgers at home. Here are some tasty recipes to try:

Black Bean Burgers

These are a classic veggie burger made with fiber-rich black beans, oats, and seasoning. Finish them on the stove or grill for crispy edges.

Quinoa and Chickpea Burgers

This vegan burger gets both protein and fiber from quinoa and chickpeas. Shredded veggies hold the patties together without eggs.

Beet and Bean Burgers

Beets add moisture and a meaty texture as well as nutrition. White beans provide protein. Finish these burgers in the oven.

Lentil Walnut Burgers

Hearty cooked lentils and crunchy walnuts make a satisfying burger

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.