Veggie Burgers vs. Beef: Which Is the Healthier Choice?

If you follow a plant-based diet or enjoy meatless meals, you've likely incorporated veggie burgers into your rotation. But are veggie burgers healthy, like many people think? The patties have become increasingly popular in recent years, as they're often touted as "better" alternatives to traditional beef burgers. Yet, some veggie burgers are also highly processed, making it difficult to know which type of patty is best.

First, it's important to know that not all veggie burgers are created equally. Both store-bought and homemade versions can be made with many different ingredients, including black beans, chickpeas, quinoa, rice, and soy. Some varieties may also have vegetable protein, which comes from plant sources like legumes. Beef burgers are primarily made with one ingredient: beef. Yet, the type of beef and serving options can also vary, resulting in a range of possible pros and cons. To find out if veggie or beef burgers are healthier, we consulted nutrition experts. THe answer? It's complicated. Find out the pros and cons of each type of patty, plus how to pick the best option for you.

Veggie Burger Nutrition

As the ingredients in veggie burgers can vary greatly, their benefits and drawbacks can differ as well.

Health Benefits

Overall, "vegetable burgers can offer a range of nutritional benefits, especially when made from whole foods like beans, lentils, grains, nuts, seeds, and vegetables," explains Daniela Novotny, DHSc, RDN, LD, CHES, registered dietitian and senior instructor at the School of Health Sciences at Missouri State University. This includes gut-supporting fiber, which isn't found in beef burgers, and antioxidants, which protect healthy cells. According to Antonette Hardie, MS, RDN, LD, registered dietitian at The Ohio State University Wexner Medical Center, veggie burgers also typically contain less saturated fat (or "bad" fat) than beef burgers.

Disadvantages

"Vegetable burgers can be nutritious, but they're not automatically 'healthier'," explains Novotny. "Some are highly processed and may contain refined oils, excess sodium, or fillers," she says. What's more, certain veggie burgers may fall short on protein, especially if they lack protein-rich grains or legumes, she says. Even then, some store-bought veggie burgers tend to use soy as their primary protein source, which you may need to avoid or limit, says Samantha Coogan, MS, RDN, LD, FAND, a registered dietitian nutritionist at the University of Nevada, Las Vegas.

Beef Burger Nutrition

Beef burgers, like their veggie counterparts, can be prepared and served in many ways.

Health Benefits

"Beef burgers are a great source of high-quality protein and nutrients like iron, zinc, and vitamin B12, [which are] helpful for energy levels and immunity," says Novotny. These nutrients may also be found (or added to) some vegetable burgers, but they're generally more easily absorbed from animal-based sources, notes Novotny. In contrast, plant-based proteins have a lower bioavailability, meaning you'd need to consume a larger amount to experience similar benefits as animal-based proteins, explains Coogan. "Overall, a lean beef patty made at home, without excess salt or added fat, can be a nutrient-rich option as part of a well-balanced diet," shares Novotny.

Disadvantages

Beef burgers can be high in saturated fat, particularly when they're made with fattier cuts of meat. Popular toppings (like bacon) and sides (like French fries) can further add saturated fat to the overall meal. Thus, "when consumed frequently or in large proportions, they can contribute to chronic disease risk, particularly heart disease and colon cancer, in some individuals," says Novotny.

Which Is Healthier?

The healthiest choice depends on your overall diet, health goals, and lifestyle, she says. Plus, since both burgers can be prepared in many ways, their nutritional content can vary.

As Hardie explains, veggie burgers are great options if you follow a vegan or vegetarian diet. The same applies if you're trying to eat more fiber, fuel up on vegetables, or reduce your intake of saturated fat.  Alternatively, if you have low iron levels, eating a beef burger is a great way to consume a high-protein, high-iron meal, per Coogan.

"In the end, it's less about which burger is chosen and more about how it fits into broader eating patterns," says Novotny.

How to Eat

Whether you're making pinto-bean burgers or grilling beef burgers for a crowd, there are several ways to get the most benefits out of each option.

Veggie Burgers

If you're buying veggie burgers at the store, "check the nutrition facts panel to assess protein and fiber content," suggests Novotny. Otherwise, making veggie burgers at home is a excellent way to control the ingredients while addressing your preferences and dietary needs. For the most nutritional bang for your buck, aim to include plenty of whole, minimally-processed ingredients like vegetables, grains, and legumes. Also, use herbs and seasonings for flavor; this will help limit the need for excess salt.

Beef Burgers

When purchasing pre-made beef burgers, look for ones made with lean ground beef to reduce the overall fat content of the burger, recommends Hardie. If you're preparing the burgers at home, use lean ground beef and be mindful of the portion size. To level up the nutrition of a beef burger, add healthy toppings, says Coogan. Examples include lettuce, tomato, onion, fermented foods (like sauerkraut), pickled vegetables, and even fruit, such as apple or pear, she says. Pair beef burgers with better-for-you sides, such as roasted vegetables, leafy greens, or baked sweet potato fries.