The Best in Meat Alternatives
Wondering how your favorite meat alternatives stack up? You’re not alone! There are so many meatless “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?
Well, many offer a great nutritional option for replacing meat on your plate. But others can be skimpy on the protein, and generous on the sodium and saturated fat levels. When choosing meat alternatives, look for those that provide adequate levels 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. At the same time, take care of your overall health by choosing heart-healthy meat alternatives. Look for those that have less than 500 milligrams of sodium and 2 grams of saturated fat per serving. While you’re at it, 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 for popular meat alternatives below. And don’t forget to try making your own healthier meat alternatives at home, such as veggie burgers, veggie “meatballs”, and lentil patties. Here are three of my favorite recipes:
Edamame Ancient Grain Veggie Burgers
Sage White Bean Veggie Balls
Lentil Patties with Basil Arugula Cashew Cream
Meat Alternatives Nutritional Comparison
| Meat Alternatives | Serv Size (g) | Cal | 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 Plant-Based Burgers, 1 patty | 71 | 130 | 7 | 0 | 6 | 360 | 1 | 1 | 12 |
| 365 Meatless Meatballs, 4 meatballs | 60 | 110 | 4 | 0 | 9 | 370 | 3 | 1 | 12 |
| Amy’s All-American Veggie Burger, 1 patty | 71 | 130 | 4 | 0 | 13 | 430 | 4 | 2 | 11 |
| Amy’s Organic Sonoma Veggie Burger, GF, 1 patty | 71 | 130 | 5 | 0.5 | 18 | 410 | 3 | 2 | 4 |
| Amy’s Quarter Pound Veggie Burger, 1 patty | 113 | 210 | 4 | 0.5 | 24 | 550 | 6 | 6 | 19 |
| Beyond Meat Burger, 1 patty | 113 | 250 | 18 | 3 | 6 | 390 | 2 | 0 | 20 |
| Beyond Meat Beyond Beef Crumble, Beefy, ½ cup, GF | 55 | 80 | 3 | 0 | 1 | 240 | 1 | 0 | 12 |
| Boca All American Veggie Burger, 1 patty (Contains Dairy) | 71 | 110 | 4.5 | 1 | 7 | 460 | 4 | 2 | 13 |
| Boca Chick’n Vegan Patties, 1 patty | 71 | 130 | 4 | 0.5 | 13 | 640 | 3 | 0 | 11 |
| Bubba Burger, Original Veggie, 1 patty | 85 | 120 | 2.5 | 0 | 20 | 300 | 4 | 1 | 4 |
| Dr. Praeger’s Kale Veggie Burgers, 1 patty, GF | 71 | 120 | 6 | 0.5 | 14 | 210 | 1 | 1 | 2 |
| Dr. Praeger’s Black Bean Quinoa Veggie Burgers, 1 patty, GF | 71 | 140 | 7 | 0.5 | 16 | 280 | 7 | 1 | 5 |
| Dr. Praeger’s California Veggie Burgers, 1 patty | 71 | 120 | 5 | 0.5 | 14 | 240 | 4 | 1 | 5 |
| Dr. Praeger’s All American Veggie Burgers, 1 patty | 71 | 240 | 11 | 2 | 7 | 460 | 4 | 0 | 28 |
| Engine 2 Pinto Habanero Plant Burger, 1 patty, GF | 75 | 100 | 1 | 0 | 19 | 100 | 5 | 0 | 4 |
| Field Roast Apple Maple Breakfast Sausage, 2 pieces | 44 | 100 | 3.5 | 0 | 7 | 320 | 2 | 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 | 220 | 8 | 0.5 | 13 | 600 | 0 | 2 | 25 |
| Gardein Beefless Tips, ¾ cup | 100 | 170 | 7 | 0.5 | 8 | 400 | 3 | 1 | 19 |
| Gardein Chick’n Scallopini, | 71 | 110 | 6 | 0 | 5 | 350 | 0 | <1 | 11 |
| Gardein Chipotle Black Bean Burger, GF, 1 Patty | 85 | 140 | 6 | 0 | 18 | 410 | 5 | 3 | 6 |
| Gardein Golden Fishless Filet, 2 pieces | 96 | 180 | 12 | 1 | 12 | 350 | 3 | 0 | 9 |
| Gardein Ultimate Beefless Burger, 1 patty | 85 | 140 | 5 | 0 | 8 | 330 | 3 | 1 | 15 |
| Gardenburger Portabella Veggie Burger, 1 patty | 71 | 90 | 2 | 0.5 | 16 | 460 | 5 | 1 | 4 |
| Hilary’s Fiesta Black Bean Veggie Burger, 1 patty, GF | 78 | 190 | 7 | 1 | 22 | 280 | 7 | 1 | 8 |
| Hilary’s Spicy Veggie Sausage, 1 piece, GF | 52 | 100 | 4 | 0 | 13 | 230 | 2 | 2 | 3 |
| Hilary’s World’s Best Veggie Burger, 1 patty, GF | 91 | 160 | 7 | 0.5 | 20 | 260 | 3 | 0 | 3 |
| Impossible Burger, 4oz | 113 | 240 | 14 | 8 | 9 | 370 | 3 | <1 | 19 |
| Lightlife Plant-Based Burgers, 1 patty | 113 | 270 | 17 | 2.5 | 10 | 540 | 2 | 1 | 20 |
| Lightlife Gimme Lean Beef, 2 oz | 56 | 60 | 0 | 0 | 7 | 330 | 3 | 1 | 8 |
| 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 |
| Morning Star Farms Bacon Strips, 2 strips | 16 | 60 | 4.5 | 0.5 | 2 | 230 | 1 | 0 | 2 |
| Morning Star Farms Buffalo Chick Patties,1 patty | 71 | 160 | 6 | 1 | 19 | 320 | 3 | 2 | 9 |
| Morning Star Farms Grillers Crumbles, ½ cup | 58 | 60 | 2 | 0 | 4 | 330 | 4 | <1 | 9 |
| Morning Star Farms Maple Flavored Sausage Patties, 1 patty | 38 | 80 | 3 | 0 | 5 | 250 | 1 | 2 | 8 |
| Morning Star Farms Veggie Dogs, 1 dog | 40 | 50 | 0.5 | 0 | 4 | 430 | <1 | 2 | 7 |
| Nate’s Meatless Meatballs, Zesty Italian, 3 meatballs | 43 | 90 | 4.5 | 0 | 4 | 340 | 2 | 1 | 9 |
| Organic Sunshine Burger, Barbecue, 1 patty, GF | 75 | 250 | 14 | 1.5 | 23 | 320 | 7 | 1 | 9 |
| Quorn Meatless Pieces, 1 cup, GF | 110 | 130 | 3 | 1 | 11 | 200 | 6 | <1 | 17 |
| Quorn Vegan Meatless Spicy Patties, 1 patty | 66 | 130 | 5 | 0 | 14 | 230 | 3 | 1 | 8 |
| Sweet Earth Benevolent Bacon | 39 | 100 | 4 | 0 | 7 | 250 | 1 | 2 | 10 |
| Sweet Earth Harmless Ham, 1.8 oz | 52 | 100 | 3 | 1 | 5 | 300 | 1 | 2 | 14 |
| Sweet Earth Frozen Santa Fe Veggie Burger, 1 patty | 85 | 170 | 4.5 | 0.5 | 24 | 210 | 5 | 3 | 11 |
| Tofurkey Italian Sausage, 1 sausage | 100 | 280 | 14 | 1.5 | 8 | 620 | 1 | 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 | 250 | 8 | 0.5 | 35 | 670 | 0 | 16 | 16 |
| Trader Joe’s Meatless Breakfast Patties, 1 patty | 35 | 80 | 4.5 | 0 | 3 | 230 | 1 | 0 | 7 |
| Yves The Good Dog, 1 dog | 38 | 45 | 1 | 0 | 2 | 260 | 0 | 0 | 7 |
| Yves The Good Veggie Burger | 75 | 110 | 3.5 | 0 | 7 | 320 | 2 | <1 | 13 |
| Yves Veggie Ham, 5 slices | 51 | 80 | 1 | 0 | 5 | 360 | 0 | <1 | 12 |
Note: This information is based on product websites. This chart does not represent all meat alternatives available on the market.
For other plant-based meat alternative recipes, try the following:
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
Written by Sharon Palmer, MSFS, RDN with Ally Mirin, Dietetic Intern; Updated on September 23, 2019.
