Ash Wednesday marks the first day of Lent, and for many, that means many meatless meals. And veggie burgers are a popular meat substitute, but some are loaded with far more carbs & sodium than a regular burger, and not much protein at all! So today we’re Getting the Skinny with Molly on the best and worst of veggie burgers to help you make the best choice.
Since veggie burgers are meat ‘substitutes’, look for those with a protein content similar to that of meat. Most people don’t need a low-protein, carb filled patty on a carb-rich bun! And getting enough protein helps to keep you feeling fuller, longer, plus helps to build and maintain muscle mass.
A general guide:
20 grams protein = protein equivalent of about three ounces of lean meat
14 grams protein = protein equivalent of two eggs
LOVE IT! (All contain two to three times as much protein as carb)
Morningstar Farms Grillers Original
130 calories, 15 protein, 5 grams carb (2 grams fiber)
Boca All American Glassic Made with Non-GMO soy OR Boca Original Vegan
70-90 calories, 15 grams of protein, 6 grams carbs (4-6 grams fiber)
These are less than twice as much protein as carbohydrate, but have good fiber content and are low in sat fat. It’s definitely not a bad ratio – just not as protein-rich as the ‘Love it!’ option.
Morningstar Farms Grillers Vegan
100 calories, 12 grams protein, 7 grams carb (4 grams fiber)
Boca All American Classic
140 calories, 15 grams protein, 9 grams carb (4 grams fiber)
Each has ~3x as much carb as protein. None are ‘bad’ options; they’re made primarily with veggies & whole grains, but doesn’t provide the protein that many need & are looking for from meat replacements.
Amy’s Bistro Burger
110 calories, 5 grams protein, 15 grams carb (2 g fiber)
Dr. Praeger’s California Veggie Burger
110 calories, 5 grams protein, 13 gram carb (4 g fiber)
Gardenburger Original Veggie Burger
100 calories, 5 grams protein, 18 grams carb (5 g fiber)