Are plant-based burgers healthier than meat ones? Pick your patty and see the label
Are plant-based burgers and sausages healthier than meat ones? On average, UK label data shows less saturated fat and more fibre, but about the same salt and less protein.
Pick a patty type, set your portion, or type in the numbers from your own pack to see salt, saturated fat, protein and fibre per portion, with the NHS traffic-light ratings. Not medical advice.
Plant-based burgers and sausages sit in the same fridge as the meat ones, so it's easy to assume they are the healthier pick. Sometimes they are. Sometimes the swap trades one thing for another. The label tells you which, once you know the four numbers worth reading.
Pick a patty and see the label
These presets are the average values from a UK survey of products on supermarket shelves (per 100 g, as sold). Pick one, set your portion, or type the numbers from a pack in your own hands.
A plant-based patty usually brings less saturated fat and more fibre. It often brings about as much salt, and less protein.
What the survey found
Researchers collected label data from 14 UK retailers. On average, plant-based burgers had about a quarter of the saturated fat of meat burgers (1.7 g against 6.6 g per 100 g) and around five times the fibre. They also had about half the protein (11.1 g against 19.9 g) and slightly more salt (1.1 g against 0.9 g). Plant-based sausages had less energy and saturated fat than meat sausages and similar salt.
| Per 100 g | kcal | Protein | Sat. fat | Fibre | Salt |
|---|---|---|---|---|---|
| Meat burger | 236 | 19.9 g | 6.6 g | 0.9 g | 0.9 g |
| Plant-based burger | 203 | 11.1 g | 1.7 g | 4.6 g | 1.1 g |
| Meat sausage | 260 | 15.0 g | 6.8 g | 1.1 g | 1.6 g |
| Plant-based sausage | 175 | 12.1 g | 2.6 g | 5.4 g | 1.4 g |
A later report from the Food Foundation, a UK charity, found a similar picture for newer, more processed meat-style products: more salt than meat on average, while beans, lentils and tofu-style foods came out lower in salt and saturated fat and higher in fibre. These are averages from the UK market, and individual products range widely, so read the pack.
What to look for on the label
- Salt. Adults are advised to keep to under 5 g of salt a day (WHO). A product above 1.5 g per 100 g is rated high, so one patty can use a big share of the day.
- Saturated fat. Up to 1.5 g per 100 g is low; above 5 g is high. Many plant-based patties land in the low or medium band, but coconut oil and similar fats can push some up.
- Protein. Plant-based versions often have less per portion. That's fine if the rest of your plate (beans, lentils, tofu, dairy or eggs if you eat them) covers your day.
- Fibre. This is where plant-based patties usually win, especially bean- and vegetable-based ones.
- Fortification. The Food Foundation found only about a third of the more processed vegan meat alternatives were fortified with iron and vitamin B12. If you eat no animal foods, check the label rather than assuming.
Whether the processing itself matters beyond the salt and fat is still being researched, and the evidence is mixed. A simple middle path is to treat a patty as one part of the plate, with vegetables and a whole-grain or potato side, rather than the whole meal.
Who should check first
This is general information, not medical advice. If you have high blood pressure, kidney disease or another condition, are pregnant or breastfeeding, have or had an eating disorder, or take medication, talk to a doctor or dietitian before changing how you eat, especially if you've been told to limit salt. The figures are estimates from product labels, which vary between brands and countries.
Sources
- Alessandrini et al. (2021), Nutritional quality of plant-based meat products available in the UK, Nutrients
- Nutrition Insight (2024), report on the Food Foundation study of plant-based alternatives
- NHS, How to read food labels (traffic-light cut-offs)
- WHO, Salt reduction fact sheet (under 5 g a day)
- European Commission, Nutrition claims (fibre "source" and "high" levels)