Veggie burgers or soyburgers, unprepared
Whole food · Legumes and Legume Products
Photo: Wikipedia
A pre-formed patty made from plant-based proteins like soy, wheat gluten, or legumes, designed to mimic the look and texture of a traditional beef burger. It offers a satisfyingly dense, slightly springy bite with a savory, umami-rich flavor profile that can be customized with spices and sauces. Nutritionally, it's a lean protein source, packing nearly 16 grams of protein per 100 grams with a moderate calorie count.
💚 Why it's loved
People love it as a convenient, cruelty-free way to enjoy the classic burger experience, offering a familiar format for weeknight dinners and backyard grills. Its neutral base makes it a versatile canvas for bold flavors, from smoky BBQ to spicy sriracha.
⚠️ Watch-outs & how to enjoy it better
Some unprepared versions can be high in sodium or contain processed additives, which may concern those monitoring salt intake. The texture can sometimes be perceived as spongy or overly uniform. Tip: Rinse the patty under water before cooking to reduce surface sodium, and pair with fresh, crunchy toppings like lettuce and tomato to add textural contrast.
Key benefits
- High in plant-based protein for muscle maintenance
- Contains dietary fiber for digestive health
- Lower in saturated fat than most beef burgers
- A cholesterol-free protein alternative
- Often fortified with B-vitamins like B12
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first commercially successful veggie burger, the Gardenburger, was invented in 1981 by Paul Wenner, a restaurateur in Oregon, who was trying to create a healthy dish for his vegetarian customers.
Full nutrition (scales with serving)
| Water | 61.2 g |
| Energy | 177 kcal |
| Energy | 739 kj |
| Protein | 15.7 g |
| Total lipid (fat) | 6.3 g |
| Ash | 2.5 g |
| Carbohydrate, by difference | 14.3 g |
| Fiber, total dietary | 4.9 g |
| Total Sugars | 1.1 g |
| Sucrose | 0.62 g |
| Glucose | 0.26 g |
| Fructose | 0.13 g |
| Lactose | 0.06 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 5.8 g |
| Calcium, Ca | 136 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 56.0 mg |
| Phosphorus, P | 206 mg |
| Potassium, K | 333 mg |
| Sodium, Na | 569 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.20 mg |
| Manganese, Mn | 0.95 mg |
| Selenium, Se | 22.6 ug |
| Vitamin C, total ascorbic acid | 4.5 mg |
| Thiamin | 2.7 mg |
| Riboflavin | 0.24 mg |
| Niacin | 3.8 mg |
| Pantothenic acid | 0.29 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 124 ug |
| Folic acid | 0.00 ug |
| Folate, food | 124 ug |
| Folate, DFE | 124 ug |
| Choline, total | 19.4 mg |
| Betaine | 6.1 mg |
| Vitamin B-12 | 2.0 ug |
| Vitamin B-12, added | 2.0 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 10.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 16.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.23 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.2 ug |
| Vitamin K (Dihydrophylloquinone) | 0.90 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.10 g |
| SFA 10:0 | 0.08 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.11 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.81 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.27 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.7 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.08 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 5.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.16 g |
| Threonine | 0.60 g |
| Isoleucine | 0.78 g |
| Leucine | 1.4 g |
| Lysine | 1.0 g |
| Methionine | 0.29 g |
| Cystine | 0.26 g |
| Phenylalanine | 0.89 g |
| Tyrosine | 0.65 g |
| Valine | 0.89 g |
| Arginine | 1.0 g |
| Histidine | 0.47 g |
| Alanine | 0.73 g |
| Aspartic acid | 1.6 g |
| Glutamic acid | 4.1 g |
| Glycine | 0.66 g |
| Proline | 1.3 g |
| Serine | 0.97 g |
FAQ
Are veggie burgers a complete protein?
Soy-based burgers are complete proteins, containing all nine essential amino acids. Burgers made from other legumes or grains may need to be combined with other foods (like rice) to form a complete protein profile.
How do I prevent a veggie burger from falling apart on the grill?
Ensure the grill or pan is very hot before adding the patty. Don't move it until it has formed a good crust on the bottom (about 3-4 minutes). Using a grill basket or a well-oiled grate also helps.
What is the main ingredient in most soyburgers?
The primary ingredient is typically textured vegetable protein (TVP) or soy protein isolate, which is derived from defatted soy flour and processed into a meat-like texture.