How to Buy a Veggie Burger

By: Lisa Valente, M.S., R.D.  |  Wednesday, July 23, 2014

This vegetarian mainstay of the grilling season is certainly convenient. But are frozen veggie burgers as healthy as they seem? Most are low in calories and have at least 3 grams of fiber. Yet they’re not all so innocent. We recommend looking for veggie burgers with 400 mg of sodium or less and at least 5 grams of protein per patty.
You can also try making a healthier option with one of our healthy veggie burger recipes.
Brands We Like: We sampled a variety of burgers and flavors to find ones that topped out on taste and health. Three of our favorites were: Sol Spicy Black Bean (vegan, gluten-free), Amy’s Bistro Veggie Burger (gluten-free) and Morningstar Farms Mediterranean Chickpea.
Check the Ingredient List: Some brands have a long list of ingredients that you wouldn’t find in a homemade version. For the cleanest burger, look for one with ingredients you recognize.
Be Sodium Savvy: Many veggie burgers can boast 500 mg of sodium. Sandwich your burger in a bun and top it with classics like ketchup, cheese and pickles and you’re looking at half a day’s worth of sodium.
Get Your Protein: When you opt for a veggie burger over meat, it’s typically the main source of protein at your meal. Look for one with at least 5 grams of protein (10% of the recommended daily value). Most burgers get their protein from beans and soy (often listed as textured vegetable protein).