FYI, Not All Veggie Burgers Are Made The Same—But Here Are The Best Ones

If you’re trying to cut back on meat, there’s no need to feel an overwhelming sense of FOMO every time you catch a whiff of a Whopper with cheese. Thanks to continued interest in plant-based and vegan eating, veggie burgers are easier to find and better than ever—and the perfect way to beef up your nutrient intake sans the actual beef.

In fact, plant-based burgers can now be found at many restaurants all across the U.S., and veggie burger brands like the Impossible Burger and Beyond Burger are practically ubiquitous. “Plant-based burgers have become a great, popular alternative to regular burgers because they have almost the same amount of protein as a regular burger, as well as less saturated fat, trans fat, and little to no cholesterol,” says registered dietician Krystal George.

Compared to their meat-based counterparts, veggie burgers tend to be very low in saturated fat and high in fiber, which is beneficial for heart health, according to nutritionist Brittany Modell, RD. Plus, certain brands fortify their patties with essential nutrients typically found in meat (like vitamin B12, zinc and iron). Plus, not only are they sometimes a healthier choice for you, but they're also better for the planet, since meat consumption is liked to the release of greenhouse gases.

There's also the convenience factor: "Veggie burgers are easy to freeze and to always have on-hand for a quick lunch, dinner, or snack,” says nutritionist Bonnie Taub-Dix, RDN, author of Read It Before You Eat It.

If you're ready to munch on one, but the bigger-than-ever selection has you overwhelmed, though, not to worry. Here are a few tips.

What to look for when buying veggie burgers:

“When shopping for veggie burgers, look for ones that emphasize whole foods, such as whole grains, legumes, lentils, nuts and seeds,” says Modell. “If you do not recognize ingredients or ingredients that aren't real food, think twice.” (If you're keto, look for a patty made entirely of non-starchy vegetables, nuts, and seeds.)

Otherwise, make sure a patty provides five-plus grams of protein and a few grams of fiber to fuel your body and keep you from feeling snacky an hour after your meal. If a veggie burger is low in protein and fiber and you don't want to skip it, though, get creative with nutrient- and fiber-dense toppings, like fresh veggies, hummus, and guac, and opt for a whole-grain or sprouted bun, Modell suggests.

“In my book, a veggie burger is a plant based burger with mostly vegetables & legumes,” explains George. Veggies burgers that fall into this category include a black bean burger, chickpea burger, or any burgers made with brown rice, potatoes, carrots, oats, mushrooms, or other vegetables or legumes as the main ingredients.

But when it comes to ingredients that are harder to recognize like vital wheat protein, wheat gluten, pea protein, or soy protein isolate or concentrate— they're safe, but have them in moderation, says George. These ingredients are made from plants, but are processed into flours, or powders, to be made into textured, mock meat, and may be lower in nutritional quality than the whole food, plant-based ingredients mentioned above.

That being said if your fave veggie burger brand uses those ingredients, don't despair. Just look at the bigger picture of what's on your plate, says George. "When it comes to food, it’s important to not classify it as good or bad, but to focus on the total nutritional quality (vitamins, minerals, and macronutrients).”

In terms of total nutritional quality, George says that aside from the five grams of protein rule, one should also look at fat content and sodium. “When looking at veggie burgers or plant-based burgers, look for patties that range from 200-300 mg of sodium, or even less, as well as 10 percent or less of saturated fat,” she adds.

Now that you're an expert on veggie burgers, stock your kitchen with better-for-you plant burgers by adding the following nutritionist-recommended veggie burger brands to your cart.