When you think of what “health” means, classic beef burgers piled high with add-on toppings may not be the first thing you picture as they are too often hailed as the king of junk food. But burgers don’t have to be unhealthy! Have you ever thought about the nutritional values of beef, chicken, and veggie burgers? Homemade burgers that you grill on your patio, whether the patty is made of beef or other ingredients, could very well have important nutrients that, when consumed in the right amount, can fit into a healthy lifestyle and a balanced diet. To help you make an informed decision about your eating habits, we have created a breakdown of the nutritional values of beef, chicken, and veggie burgers.
While the first two types of patties do not have much variation aside from how they are prepared, veggie patties differ in what vegetables are blended into the mix. Therefore, instead of analyzing the nutritional value of every combination of vegetables possible, we have decided to focus on the most common ingredients found in veggie burgers. These are namely soybeans, black beans, chickpeas, or garbanzo beans, and mushrooms.
Please keep in mind that, no matter what your ingredient preference is, any kind of burger can be healthy in moderation. This article is meant only to provide general information and should not replace the opinion of professional dieticians, expert nutritionists, or licensed physicians. So let’s explore the nutritional values of beef, chicken, and veggie burgers.
Nutritional Values of Beef Burgers
Those of you who prefer to savor the classical juiciness of traditional beef burgers are in luck! While it is true that the amount of saturated fat in red meat can be concerning for some of us who are trying to watch our cholesterol level, beef has much more than just fat.
Beef burgers are a great source of protein, which is a macronutrient essential for healthy brain function. A report released by verywellfit.com reveals that there are about 13 grams of protein in a single 90-gram beef patty with no condiments. That size of store-bought beef patties also provides 30 grams of carbohydrates, a trace amount of sugar and fiber, and 396 grams of sodium.
Additionally, beef burgers contain micronutrient minerals like iron, zinc, selenium, copper, magnesium, and phosphorus, which are important in combatting anemia and other blood-related disorders. Beef burgers also provide choline, which helps our bodies develop healthy neuron transmissions for good memory and stable mood.
Are there vitamins in beef burgers? Of course! Beef burgers are rich in niacin, vitamin B12, B6, folate, vitamin E, vitamin K, and thiamine. In addition to all those nutrients mentioned above, beef patties even contain an antioxidant substance called glutathione, which helps strengthen our immune systems and provide anti-aging benefits.
If you want to make your beef burgers even healthier, you can choose to prepare the beef patties with lower-fat oil, such as extra virgin olive oil instead of butter or canola oil. You can also scale back on the amount of salt and seasonings, as well as aiming for slightly smaller buns for portion control.
As for the meat itself, you can always opt for extra lean ground beef or organic beef that are grass-fed with no antibiotics and hormones. Don’t forget to add a side salad or fresh fruits instead of starchy French fries and sugary milkshake for an even healthier experience.
Nutritional Values of Chicken Burgers
Burgers that substitute chicken patties in lieu of beef patties often boast a lower calorie count and yet still have a good amount of protein and amino acids. While chicken is usually considered healthier than beef containing high amounts of omega-6 and omega-3 fatty acids to help keep the risk of stroke at bay, the health benefits of chicken burgers depend on which parts of the bird the patties are made from (dark meat or white meat). It also matters whether any skin is grounded up into the mixture and whether the chicken patty is deep-fried, battered in flour, or baked.
When it comes to poultry, plain breast meat is usually leaner than thigh meat and is linked to a lower risk of heart disease and colon cancer. Unlike tougher cuts of meat, chicken is easily digested due to being low in collagen.
As a bonus, the high amount of protein in chicken burgers could support weight loss and weight maintenance, preserve lean muscle mass, and help prevent problems with metabolism. Protein in chicken burgers also works with high calcium and potassium content to strengthen and improve bone density, which reduces the risk of brittle bones, broken bones, and osteoporosis or fragile bones.
Nutritional Values of Veggie Burgers
Burgers that have vegetables as their main ingredient typically come with fewer calories per pound compared to meaty burgers and thus might not make you feel as full, but that does not mean their health benefits should be discounted. Veggie burgers can be made from any kind of vegetable you prefer, but the most common choices include soybeans and tofu, chickpeas or garbanzo beans, black beans, and mushroom caps.
There are branded and pre-packed veggie burgers marketed for vegans and vegetarians, but they can be heavily processed and it may be healthier to make your own veggie burgers if you are picky about what goes into your burgers.
Ingredients for Your Veggie Burgers
You can make your veggie burgers from soybeans, although soybeans are surrounded in controversies and contradictory studies surrounding their negative impacts for women with estrogen issues, which allegedly could be linked with a higher risk of developing breast cancer. Fortunately, researchers have not reached a definite conclusion yet and soybean remains one of the healthiest beans available.
A report by nutritionandyou.com claims that 78% of the fat in soybeans is unsaturated, which means it is healthier for your liver. Soybeans are also high in folates, an important nutrient for the growth of healthy cells and tissues in human bodies. Additionally, soybeans contain high amounts of isoflavones, which can help maintain healthy blood pressure and hence support cardiovascular health.
Next in popularity is veggie burgers made with the inexpensive black beans, which have just as much protein like chicken and beef despite not being derived from an animal. Studies have indicated that plant protein is healthier in the long run for our kidneys.
Additionally, black beans are good for our gut since they contain prebiotics. A report by Medical News Today even states that black beans contain selenium, which helps detoxify harmful compounds in our bodies and consequently decrease the chance of having tumors.
If you dislike the taste of either soy or black beans, then you may want to look into making veggie burgers from the very affordable chickpeas or garbanzo beans. Chickpeas may trigger allergic reactions in people who already have a sensitivity to legumes, lentils, and nuts, but if you don’t have any such allergies then you should be fine and can reap the numerous health benefits of chickpeas.
A report written by healthline.com says that regular consumption of chickpeas may help keep big appetites under control, thus chickpea burgers are a great choice for someone who may struggle with obesity. The protein and fibers in chickpeas work together to slow digestion and improve your sense of satiety.
One cup of chickpeas contains almost 15 grams of protein and 13 grams of fibers. Chickpeas also contain a high level of vitamin A, which helps regulate insulin levels and thus chickpea is often recommended to supplement the diet of diabetic individuals. If you do decide to try your hand at making chickpea burgers, however, try to avoid canned chickpeas as they might be contaminated with bisphenol (BPA), an industrial chemical compound that has been linked with a higher risk of infertility and ovary syndromes. You are better off buying dry chickpeas in bulk or, if you still want the convenience of canned chickpeas, look for those with BPA-free labels.
Last but not least, you can make veggie burgers from mushrooms. These earthy-flavored fungi have virtually no fat content at all, but they are high in vitamin D, especially if they are grown outdoors and are exposed to ultraviolet rays from sunlight. Portobello, oyster, cremini, and white button mushrooms are especially good since they have anti-inflammatory properties and may benefit people who suffer from autoimmune diseases like multiple sclerosis, rheumatoid, arthritis, and lupus, as stated in a study done by health.usnews years ago.
All types of mushrooms are naturally free of gluten, which makes mushrooms safe for people with celiac disease or gluten sensitivity.
Conclusion
In the end, no matter what ingredients you love in your burgers, eating burgers can be beneficial to your health. As with most foods, as long as you do not go overboard in your burger consumption, you can rest assured that a delicious burger has the potential to be a nutritious meal. So, now that you have an idea of the nutritional values of beef, chicken, and veggie burgers, the next time you are thinking of treating your family and friends to a backyard barbecue, don’t be afraid or feel guilty about throwing some burger patties on the grill!
Below is a Pinterest-friendly photo . . . so you can pin it to your Burger Board!
