Plant-based burgers have become increasingly popular as more people adopt vegetarian, vegan, or flexitarian diets. Many people choose plant-based burgers because they believe they are healthier than traditional beef burgers. But are plant-based burgers actually low in carbs? Let’s take a look at the carb content of some popular plant-based burger brands.
What are the carb counts in popular plant-based burger brands?
The carb content can vary widely among different brands and types of plant-based burgers. Here are the carb counts per burger patty for several popular options:
| Brand | Carbs (g) |
|---|---|
| Beyond Burger | 5 |
| Impossible Burger | 9 |
| Boca Vegan Burger | 13 |
| Morningstar Farms Burger | 18 |
| Quorn Burger | 15 |
As you can see, the carb content ranges from 5–18 grams per patty. The Beyond Burger is one of the lowest carb options, while Morningstar Farms has the most carbs per serving.
How do plant-based burgers compare to beef burgers?
Most beef burgers contain 0 grams of carbs. The burger patties themselves have no carbs, just protein and fat. However, buns, condiments, and toppings all add carbs to a traditional beef burger meal.
A typical bun has about 15–20 grams of carbs. Specialty low-carb buns may have as few as 5 grams of carbs. When you add on ketchup, mustard, pickles, and other toppings, a full beef burger meal easily has 30+ grams of carbs.
So while beef itself has no carbs, a full burger meal is moderately high in carbs due to all the extras beyond the patty. Plant-based burgers have carbs in the patty itself, but may end up fairly comparable to beef burgers in terms of total carbs when the full meal is considered.
What affects the carb count in plant-based burgers?
Several factors influence the carb content in vegetarian and vegan burger patties:
Main protein source
Soy protein and wheat protein tend to be higher in carbs than other plant proteins. Burgers made primarily with these ingredients, like Morningstar Farms, will be higher in carbs. Proteins like pea protein, potato protein, and legume protein have fewer carbs.
Binders and fillers
Ingredients added to help bind and bulk up the patties, like breadcrumbs, flours, and starches, increase the carb count. These are necessary to mimic the texture of meat. Choosing burgers with less of these fillers reduces carbs.
Vegetables and grains
Some brands add chunks of vegetables, grains like quinoa, or starchy ingredients like beans or lentils to make their burgers heartier and more nutritious. These additions come along with extra carbs. Sticking to burgers made of mostly protein keeps carbs down.
Sweeteners
Small amounts of sweeteners or natural flavorings are added to some brands to improve taste. These sugars and syrups boost the carb numbers.
Tips for lowering the carbs in a plant-based burger
If you want to enjoy plant-based burgers while reducing carbs, here are some tips:
Pick a low-carb bun
Use a low-carb bun or wrap instead of a traditional white or whole wheat bun. Look for options with 5 grams of carbs or less.
Limit condiments
Load up your burger with low-carb toppings like lettuce, tomato, onion, and avocado instead of condiments like ketchup and mayo.
Avoid additional carbs on the side
Skip the fries, potato salad, or macaroni as a side dish. Opt for a low-carb salad, veggie skewers, or cauliflower mash instead.
Choose a low-carb patty
Compare nutrition labels and choose a brand of veggie burger lower in carbs, like the Beyond Burger or Impossible Burger.
The bottom line
Plant-based burger patties typically contain 5–18 grams of carbs, coming mostly from grains, starches, or vegetable proteins like soy. Beef patties contain zero carbs, but buns and toppings add carbs to a full burger meal.
To make a plant-based burger lower in carbs, choose a low-carb patty, bun, and toppings. Look for brands that use mostly pea, legume, or potato protein instead of soy, wheat, or vegetables. With the right ingredients, plant-based burgers can be a reasonably low-carb option.