The Best Plant Based Meats
Learn more about how you can find the best plant based meats in this shopping aisle, thanks to this expert guide and nutritional comparison for popular meat alternatives.
Wondering how your favorite plant based meats stack up? You’re not alone! There are so many meatless plant based meat products on store shelves these days, including faux burgers, bacon, chicken, sausages, deli slices, and even fish! You can find a plant-based meat replacement to satisfy almost any taste or recipe requirement. But how do they stack up nutritionally? Are plant based meats healthy? Well, one thing is for sure. Meat alternatives can offer a great nutritional option for replacing meat on your plate. But not all plant based meats are created equal. Some can be skimpy on the protein, and others can be overly generous on the sodium and saturated fat levels.
How can you find the healthiest plant based meats?
When choosing meat alternatives, look for the following:
- Protein: Choose those that provide good contributions of protein, which is an essential nutrient required for a variety of body functions, and also helps keep you feeling satisfied for longer. I recommend looking for products that provide at least 7 grams of protein per serving.
- Sodium: Take care of your overall health by choosing heart-healthy meat alternatives that are lower in sodium. Look for those that have less than 500 milligrams of sodium.
- Saturated Fat: Another health factor is lower saturated fat levels in products. Look for those that have less than 2 grams of saturated fat per serving.
- Whole Foods: Do look for products that are packed with whole plant foods, such as beans, lentils, tofu, nuts, seeds, grains, and vegetables. This will provide you with bonus nutrients, such as fiber, vitamins, minerals, and phytochemicals.
Check out this comprehensive nutrition chart below on popular plant based meats. And don’t forget to try making your own healthier plant based meat alternatives at home, such as home made veggie burgers, vegan “meatballs”, tempeh bacon, grilled tofu, and lentil patties.
Plant Based Meats Nutritional Comparison
| Plant Based Meat Alternatives | Serv Size (g) | Cal | Total Fat (g) | Sat Fat (g) | Carbs (g) | Sodium (mg) | Fiber (g) | Sugar (g) | Protein (g) |
| 365 Breaded Chickenless Nuggets, 2.1 oz | 60 | 130 | 5 | 0 | 12 | 350 | 2 | 1 | 9 |
| 365 Breaded Chickenless Patties, 1 patty | 71 | 150 | 6 | 0 | 14 | 410 | 2 | 1 | 11 |
| 365 Meatless Meatballs, 4 meatballs | 60 | 110 | 4 | 0 | 9 | 370 | 3 | 1 | 12 |
| 365 Plant-Based Burgers, 1 patty | 71 | 130 | 7 | 0 | 6 | 360 | 1 | 1 | 12 |
| Amy’s All-American Veggie Burger, 1 patty | 71 | 140 | 4 | 0 | 14 | 390 | 4 | 2 | 11 |
| Amy’s Organic Sonoma Veggie Burger, 1 patty | 71 | 130 | 5 | 0.5 | 18 | 450 | 3 | 2 | 4 |
| Amy’s Quarter Pound Veggie Burger, 1 patty | 113 | 210 | 4 | 0.5 | 24 | 600 | 6 | 6 | 19 |
| Beyond Meat Beyond Beef Crumble, Beefy, ½ cup, | 55 | 90 | 3 | 0 | 2 | 140 | 1 | 0 | 12 |
| Beyond Meat Burger, 1 patty | 113 | 270 | 19 | 6 | 5 | 340 | 3 | 0 | 20 |
| Boca All American Veggie Burger, 1 patty (Contains Dairy) | 71 | 120 | 4.5 | 1 | 8 | 430 | 4 | 2 | 13 |
| Boca Chick’n Vegan Patties, 1 patty | 71 | 140 | 6 | 1 | 11 | 460 | 2 | 0 | 11 |
| Bubba Burger, Original Veggie, 1 patty | 85 | 120 | 2.5 | 0 | 20 | 300 | 4 | 1 | 4 |
| Dr. Praeger’s All American Veggie Burgers, 1 patty | 71 | 240 | 11 | 2 | 7 | 460 | 4 | 0 | 28 |
| Dr. Praeger’s Black Bean Quinoa Veggie Burgers, 1 patty | 71 | 150 | 7 | 0.5 | 16 | 290 | 7 | 1 | 5 |
| Dr. Praeger’s California Veggie Burgers, 1 patty | 71 | 130 | 6 | 0.5 | 13 | 250 | 5 | 1 | 5 |
| Dr. Praeger’s Kale Veggie Burgers, 1 patty | 71 | 150 | 8 | 1 | 11 | 260 | 6 | 1 | 2 |
| Engine 2 Pinto Habanero Plant Burger, 1 patty | 75 | 100 | 1 | 0 | 19 | 100 | 5 | 0 | 4 |
| Field Roast Apple Maple Breakfast Sausage, 2 pieces | 44 | 110 | 4.5 | 0 | 6 | 400 | 1 | 3 | 10 |
| Field Roast Fieldburger, 1 patty | 92 | 290 | 16 | 5 | 10 | 440 | 3 | 2 | 25 |
| Field Roast Fruffalo Wings, without sauce, 7 wings | 85 | 270 | 15 | 1 | 23 | 430 | 1 | 6 | 11 |
| Field Roast Italian Sausage, 1 piece | 92 | 240 | 12 | 1 | 7 | 550 | 5 | 2 | 25 |
| Gardein Lightly Seasoned Chick’n Scallopini, | 71 | 100 | 4 | 0 | 4 | 300 | 0 | <1 | 11 |
| Gardein Beefless Tips, ¾ cup | 100 | 160 | 7 | 0.5 | 9 | 410 | 0 | 1 | 19 |
| Gardein Chipotle Black Bean Burger, 1 Patty | 85 | 150 | 7 | 0 | 20 | 390 | 6 | 3 | 6 |
| Gardein Golden Fishless Filet, 2 pieces | 96 | 180 | 12 | 1 | 12 | 350 | 2 | 0 | 9 |
| Gardein Ultimate Beefless Burger, 1 patty | 85 | 130 | 5 | 0 | 8 | 320 | 2 | 1 | 15 |
| Gardenburger Portabella Veggie Burger, 1 patty | 71 | 100 | 2.5 | 1 | 16 | 450 | 5 | 1 | 4 |
| Hilary’s Fiesta Black Bean Veggie Burger, 1 patty | 78 | 190 | 7 | 1 | 22 | 280 | 7 | 1 | 8 |
| Hilary’s Spicy Veggie Sausage, 1 piece | 52 | 100 | 4 | 0 | 13 | 230 | 2 | 2 | 3 |
| Hilary’s World’s Best Veggie Burger, 1 patty | 71 | 160 | 8 | 1 | 20 | 220 | 2 | 0 | 3 |
| Impossible Beef Made from Plants Burger, 4oz | 113 | 230 | 13 | 6 | 9 | 370 | 5 | <1 | 19 |
| Impossible Chicken Tenders Made From Plants, 2 pieces | 85 | 180 | 9 | 1 | 15 | 430 | 4 | <1 | 11 |
| Impossible Meatballs Made From Plants, Homestyle, 3 meatballs | 85 | 210 | 14 | 3.5 | 9 | 440 | 2 | 0 | 12 |
| Impossible Sausage Made From Plants, Savory 2 oz | 56 | 130 | 9 | 4 | 5 | 380 | 1 | 0 | 7 |
| Lightlife Gimme Lean Beef, 2 oz | 57 | 60 | 0 | 0 | 8 | 330 | 3 | 1 | 8 |
| Lightlife Plant-Based Burgers, 1 patty | 113 | 254 | 16 | 5 | 8 | 387 | 1 | 1 | 20 |
| Lightlife Plant-based Italian Sausage, 1 sausage | 90 | 220 | 12 | 6 | 12 | 500 | 3 | 2 | 16 |
| Lightlife Smart Menu Veggie Meatballs, 3 pieces | 76 | 100 | 1.5 | 0 | 9 | 370 | 4 | 1 | 13 |
| Lightlife Smart Tenders Savory Chick’n, 3 pieces | 85 | 100 | 0 | 0 | 7 | 370 | 5 | 0 | 18 |
| Loma Linda Big Franks, 1 | 51 | 80 | 5 | 5 | 3 | 280 | 1 | 0 | 9 |
| Loma Linda Tuno Spring Water, I can | 142 | 90 | 3.5 | .5 | 5 | 300 | 5 | 3 | 16 |
| Loma Linda Vegetarian Burger | 55 | 60 | 0.5 | 0 | 2 | 130 | 2 | 0 | 12 |
| Morning Star Farms Bacon Strips, 2 strips | 16 | 60 | 4.5 | 0.5 | 2 | 220 | 0 | 0 | 2 |
| Morning Star Farms Buffalo Chick Patties, 1 patty | 71 | 170 | 9 | 1 | 17 | 380 | 3 | 2 | 9 |
| Morning Star Farms Grillers Crumbles, ½ cup | 52 | 60 | 2 | 0 | 4 | 200 | 3 | <1 | 9 |
| Morning Star Farms Maple Flavored Sausage Patties, 1 patty | 38 | 80 | 3 | 0.5 | 5 | 250 | 0.5 | 2 | 8 |
| Morning Star Farms Veggie Dogs, 1 dog | 40 | 60 | 0.5 | 0 | 5 | 370 | 0 | 2 | 7 |
| Nate’s Meatless Meatballs, Zesty Italian, 3 meatballs | 43 | 90 | 4.5 | 0 | 4 | 340 | 2 | 1 | 9 |
| No Evil Foods Best Vegan Beef Strips, ¾ cup | 85 | 190 | 3 | 0 | 14 | 450 | 5 | 3 | 27 |
| No Evil Foods Chicken Comrade Cluck, ¾ cup | 85 | 180 | 2.5 | 0 | 9 | 390 | 3 | 1 | 30 |
| No Evil Foods The Stallion Vegan Italian Sausage, 1 | 85 | 160 | 2 | 0 | 9 | 770 | 3 | 2 | 25 |
| Organic Sunshine Burger, Barbecue, 1 patty, GF | 75 | 250 | 14 | 1.5 | 23 | 170 | 7 | 1 | 9 |
| Quorn Meatless Pieces, 1 cup, GF | 110 | 120 | 3 | 1 | 11 | 200 | 6 | <1 | 17 |
| Quorn Vegan Meatless Spicy Patties, 1 patty | 66 | 140 | 5 | 0 | 13 | 290 | 3 | 1 | 8 |
| Sweet Earth Benevolent Bacon | 39 | 100 | 4 | 0 | 6 | 250 | 1 | 2 | 10 |
| Sweet Earth Frozen Santa Fe Veggie Burger, 1 patty | 85 | 170 | 4.5 | 0.5 | 24 | 260 | 5 | 3 | 11 |
| Sweet Earth Harmless Ham, 1.8 oz | 52 | 100 | 3 | 1 | 5 | 300 | 1 | 2 | 14 |
| Tofurkey Italian Sausage, 1 sausage | 92 | 240 | 13 | 1 | 7 | 410 | 2 | 3 | 30 |
| Tofurkey Slow-Roasted Chick’n, Original, 3.2oz | 91 | 230 | 12 | 1 | 11 | 540 | 2 | 2 | 23 |
| Trader Joe’s Chickenless Mandarin Orange Morsels, 3 oz | 131 | 270 | 8 | 0.5 | 29 | 670 | 0 | 16 | 16 |
| Trader Joe’s Meatless Breakfast Patties, 1 patty | 38 | 70 | 3 | 0 | 3 | 210 | 2 | 0 | 7 |
| Upton’s Naturals Bacon Seitan, 2 oz | 57 | 80 | .5 | 0 | 5 | 400 | 1 | 0 | 15 |
| Upton’s Naturals Traditional Seitan, 2 oz | 57 | 90 | 0.5 | 0 | 5 | 440 | <1 | 0 | 18 |
| Yves The Good Dog, 1 dog | 38 | 50 | 1 | 0 | 3 | 320 | 0 | 0 | 7 |
| Yves The Good Veggie Burger | 75 | 100 | 2 | 0.2 | 7 | 320 | 2 | <1 | 13 |
| Yves Veggie Ham, 5 slices | 51 | 80 | 1 | 0 | 5 | 360 | 0 | <1 | 12 |
Note: This nutrition information is based on food manufacturer websites, which may change over time. This chart does not represent all meat alternatives available on the market.
For recipes featuring meat alternatives, check out some of my favorites:
Vegan Choucroute Garnie
Vegan Tamale Pie
Vegan Pasta Amatriciana
Vegan BLTA Sandwich
Sesame Roasted Tempeh
Grilled Spicy Asian Tofu
Chipotle Black Bean Quinoa Veggie Burgers
Image: Farro and White Bean Veggie Burger from Plant-Powered for Life, Sharon Palmer, MSFS, RDN