Buzz
Plant-based alternatives provide a variety of options for dishes traditionally dominated by meat, such as burgers and BBQ sandwiches. However, not all of these substitutes are nutritionally equal. Here’s how some of the top contenders compare:
Beyond and Impossible Burgers
These brands offer beef-like patties and crumbles that closely resemble the real thing. While not a perfect match, they’re convincing enough that, as someone who enjoys beef, I could easily mistake one for the genuine article at a gathering unless someone pointed it out.
Calories: 250 to 270 per four-ounce burger patty
Protein: about 20 grams per patty
You can find our complete nutritional breakdown here. In summary, Beyond and Impossible burgers are quite similar nutritionally to beef. They have a slightly higher calorie, fat, and carbohydrate content, but offer roughly the same amount of protein per four-ounce serving. (Since beef can vary depending on its fat content and preparation, it's fair to group these alternatives together.)
Jackfruit
This fruit’s firm, fibrous texture has led many chefs to treat it like shredded pork or chicken. When slathered in barbecue sauce, it resembles a pulled pork sandwich in both appearance and flavor.
However, nutritionally, jackfruit and pork don’t share much in common. Jackfruit contains almost no protein! A single cup of jackfruit chunks provides:
Calories: 143
Carbs: 35g
Fat: 1g
Protein: 2.6g
This makes jackfruit more similar nutritionally to a raw potato than to meat. In contrast, pulled pork has about 600 calories per cup, with 64 grams of fat and 36 grams of protein.
While jackfruit is definitely lower in calories than pork, a slider made from it is nutritionally more akin to a mashed potato sandwich.
Tofu
Tofu might not be as fashionable as some other plant-based alternatives, but it remains a tasty and versatile option, packed with protein. Nutritional content varies by brand and preparation, but for instance, six ounces of House Foods extra firm tofu provides:
- A serving of tofu provides a nutritional profile that includes 160 calories, 4 grams of carbs, 9 grams of fat, and 16 grams of protein. This makes it a versatile plant-based protein option for those looking to incorporate more plant-based meals into their diet.
In comparison, a 100-gram serving of chicken breast (about ounces) contains 21 grams of protein and 172 calories. While tofu offers a similar nutritional benefit, it's less dense, meaning you would need to eat a larger portion to match the protein content of chicken breast. So, tofu can serve as an excellent plant-based substitute.
Seitan is a highly concentrated form of wheat gluten. Although it’s an ideal plant-based protein source, it is unsuitable for those with gluten intolerance. Despite this, seitan's dense texture makes it a perfect meat substitute in numerous dishes, including sandwiches and wraps as deli meat.
Seitan, composed almost entirely of gluten, is an excellent meat replacement for those who don't need to worry about gluten. It’s widely used in plant-based cooking and mimics meat’s texture, especially in items like deli meat or even stir-fried dishes. A 100-gram serving of seitan contains the following nutrients:
- A 100-gram serving of seitan provides 143 calories, 12 grams of carbs, 2 grams of fat, and 19 grams of protein, making it another solid choice for those seeking plant-based, high-protein alternatives to meat.
This plant-based protein can serve as a viable meat substitute, unlike jackfruit (sorry!). However, it's important to note that seitan lacks some essential amino acids, so it's a good idea to complement it with other protein-rich foods like beans or tofu to ensure you’re getting all the nutrients you need.
Veggie burgers are highly variable in their nutritional content. Each brand or recipe is different, so it's crucial to read the label carefully. Some veggie burgers pack a good amount of protein, while others may contain mostly carbs. Always check the nutrition facts to ensure you're meeting your protein needs, or make sure to get it from other sources if necessary.
Since veggie burgers come in such a wide range of recipes, it's impossible to define one standard nutritional profile. Instead, we recommend you take a moment to check the nutrition information on your chosen patty. Some options offer moderate to high protein, while others might lean more heavily on carbohydrates. Be mindful to balance your diet with adequate protein if your veggie burger falls short.
