If you’re wondering about the health benefits of plant-based meat, keep reading! Learn about the nutrition, sustainability, cost, and flavor of vegan meat alternatives to make an informed choice at the grocery store.

They’re everywhere in the news these days, but is plant-based meat healthy? The answer…well, it’s complicated. But I’m here to help!
I’m Cara, a registered dietitian passionate about fearlessly nourishing meals and sustainable nutrition. I’m here to help you base food choices on science, not fearmongering, food rules, or diet culture.
In this post, I’ll share the facts behind plant-based meats. Let’s explore the wide range of plant-based and vegan options and talk about the potential pros and cons. Use the table of contents below to skip ahead. Let’s dive in!
Table of contents
What Does “Plant-Based” Mean?
The term “plant-based” has exploded in our daily vernacular. A trendier and less decisive term than “vegetarian” or “vegan”, “plant-based” is a pretty ubiquitous term these days.
However, this term doesn’t have a formal definition despite how common it’s become. I like to think about “plant-based” as similar to vegetarianism, but it’s still not quite the same.
Vegetarians eat a diet that is primarily plants – fruits, veggies, grains, and beans – but may still include eggs and cheese. Plant-based might be primarily vegetarian but still include meat, poultry, or seafood. It may be less frequent or in smaller amounts, but an omnivorous diet can still be a plant-based diet when meals and recipes put plants at the center of the plate (or bowl, or sandwich, or…you know).
If anything, a plant-based diet is similar to a flexitarian diet (although this term is less widely used).
Plant-based eaters can enjoy the possible health benefits of vegetarian eaters without feeling restricted to eating fully vegetarian at every meal. If you’re not a vegetarian for religious or ethical reasons, calling yourself “plant-based” might offer the right balance of your values and taste buds.
What Are Plant-Based Meats?
Health-conscious eaters can use the term “plant-based” to refer to a meal that includes a lot of plants, such as a savory stir-fry of tofu and veggies over rice.

This category also included meat analogs. Examples include black bean burgers, a vegetarian patty, meatballs made from kelp or mushrooms, and more highly processed plant-based meat products like Beyond Burger or Impossible Meat. These plant-based meat alternatives are getting closer and closer to looking, tasting, and feeling like the real thing.
Patties used to be the only option, but now plant-based meats come in a variety of shapes, styles, and flavors. You’ll find classic burger patties as well as meatballs, crumbles, plant-based sausage links, and plant-based “steak” strips.

The protein in plant-based meats comes from a variety of sources. Soy protein is a popular choice. But wheat gluten, pea protein, and other alternative proteins provide more choices and options for vegan diets and curious plant-based eaters.
How Popular Are Plant-Based Meats?
The Impossible Burger first graced tables at the New York restaurant Momofuku in 2016. Now, it is an everyday menu offering at 5-10% of restaurants across the US (1).
Estimates vary depending on the source, but approximately 5-6% of Americans are vegetarian. Only about 1% of people in the United States follows a strictly vegan diet. However, there’s growing interest in including more plant-based foods for many people who don’t identify as vegan or vegetarian.
According to a 2023 survey from the International Food Information Council (IFIC), more than half of Americans have tried an alternative protein at least once. People say they’re curious about plant-based meat substitutes, and generally, these plant-based foods are perceived as being “healthy” or “healthier” compared to red meat.
Plant-based meats are stocked in most grocery stores these days, making them more available and easy to find. While still not as popular as beef, chicken, or pork,more people have become interested in plant-based meat in recent years and it looks like they’re here to stay.
Plant-Based Meats and Processed Foods
No matter which plant-based meat you’re considering, they’re all processed to some degree. Some meet the critera for “ultra-processed” based on their ingredients.
But there’s no need to ring the alarm yet. Despite all the bad press about ultra-processed foods (UPFs), nuance is needed. You can read more in this post and learn exactly what a “processed food” is. In the latest round of review for the Dietary Guidelines for Americans, the committee that reviewed the science decided to hold out for more data and studies before including a recommendation about processed foods like plant-based meats.
There may be some significant differences between highly processed foods (like a plant-based burger) and minimally processed foods (like a beef burger made with beef and some seasonings). But one is not necessarily a healthier choice than the other. It depends on your budget, lifestyle, taste preferences, individual nutrition needs, and the other foods you include in your typical diet.

Nutrient Considerations for Plant-Based Meat
While you might assume that a plant-based burger that looks and tastes like a beef burger might have a similar nutritional profile, that isn’t always the case.
Let’s review the similarities and differences between plant-based products and their animal counterparts. There is a wide range of plant-based offerings, which means it can be a challenge to make sweeping statements about the health risks or benefits of the category as a whole. So, let’s compare and contrast a few different plant-based options based on specific nutrients. First up, protein!
Protein
One of the benefits of real meat is that it contains all the essential amino acids. Animal meat is a complete protein, as are animal-based proteins like eggs, milk, and dairy foods like yogurt and cheese. Plant protein may be missing one or more of the amino acids the human body can’t make on its own.
Soy protein and pea protein are most similar in terms of protein quality. And soy is nothing to be afraid of! Check out this post for Facts on Soy and Cancer: Dangers of Soy Debunked.
However, some plant-based meats have much less protein compared to their traditional meat counterparts. For example:
- A 4-oz beef burger can have 17 or more grams of protein. The protein amount will depend on how lean the ground beef is (2).
- Impossible Burgers, which are a plant-based protein made from soy have 19 grams of plant-based protein per patty (3).
- Actual Greens, a black bean and other vegetable-based patty, has only 10 grams of plant-based protein (4).
Wondering how much protein you need? That depends on your age, gender, how active you are, and other factors. It’s a good idea to talk to a registered dietitian, as there are many common misconceptions about protein on social media. Check out this post to learn how to find a dietitian that’s a good fit for you.
Sodium
Plant-based meats may have far more sodium per patty. For example, MorningStar Farms® Garden Veggie Veggie Burgers have 280 mg of sodium per burger, while a plain beef burger has 75 mg (5, 6).
The current recommendation for sodium is 2300 mg per day. It’s even lower for reduced-sodium diets, at just 1500 mg per day.
If you aren’t eating a lot of added sodium from other sources, this may be less of a concern. But if you’re a bit heavy-handed with the salt shaker or eat other high-sodium foods often, the sodium content of plant-based meat might be something to pay attention to.
Cutting back on salt? Here are my best tips to Make a Low Sodium Diet Taste Better.
Fiber
Plant-based meats might contain more fiber, as animal products don’t have any fiber. After all, fiber comes from plants!
The fiber content will be higher in plant-based meat alternatives made from beans, lentils, or legumes. However, you probably won’t get more than a few grams per serving regardless of which brand or product you choose. For example:
- Gardein Veggie Crumbles – a soy and wheat plant-based protein product – have 1 gram of fiber per serving (7).
- MorningStar Farms® Buffalo Vegan Chick’n Patties have 3g of fiber per patty (8).
While this might not seem like a significant amount, every little gram of fiber counts! An estimated 95% of Americans don’t eat the recommended amount of fiber each day. Which means you and I both could probably benefit from any additional fiber, from any source.
But the bottom line is, I wouldn’t count on plant-based meat to fill your fiber gap. Aim for more dietary fiber from any and all sources and pair them with your protein source (plant-based or otherwise).
Saturated Fat and Cholesterol
Less is more with saturated fats…so which protein option has less of it? It depends!
A 70/30 beef burger has 12 grams of saturated fat, while a plant-based “fish” filet has 1 gram, (9, 10). One MorningStar Farms® Garden Veggie Veggie Burger has 1 gram of saturated fat per patty, while one Impossible Burger has 17g (11, 12). So once again, we have to weigh the pros and cons on a case-by-case basis.
I recently tried a plant-based sausage option that had significantly less saturated fat than pork sausage. In this case, it made sense to go with the plant-based option because the other taste, texture, and appearance was similar enough and I got the health benefit of less saturated fat. But would I swap it for a lean pork cut like tenderloin or pork sirloin roast? Nope, because lean pork offers valuable nutrition, great flavor, and versatility. I think it all comes down to what you plan to make and which cut or product makes sense.
You’ll have to do some careful checking on labels if you’re really keeping an eye on saturated fat or total fat. There’s a lot of variability between all the plant-based options. Plus, brands might decide to reformulate certain products or change the recipe depending on cost and supply chain issues.
One thing you generally won’t find in plant-based meats: cholesterol. Animal products like meat and eggs contain cholesterol, whereas plants and plant-based foods do not. According to the American Heart Association, dietary cholesterol is not as strongly linked to heart disease as we once thought. That’s good news, since you can be more flexible with food choices. But if you’re hoping for better health outcomes through dietary changes, it’s probably a good idea to keep an eye on saturated fat. Moving to a more plant-based diet could help with that, but be sure to talk to you healthcare team for personalized recommendations.
Iron
In general, iron from animal sources is easier for our body to absorb than iron from plants (13, 14). Iron is an important mineral that helps red blood cells transport oxygen around the body, in additional to other key functions.
Heme iron from animal sources is more bioavailable than non-heme iron from plants. That means it’s easier for your body to absord and put to use. If you have a family or personal history of iron deficiency or iron deficiency anemia, this is an important consideration.
Some plant-based meats are fortified with iron, and some aren’t; be sure to check the label to see. Iron levels vary and labels won’t distinguish between heme and non-heme iron. For example: 4 oz of ground beef provides 1.8 mg of iron per serving, whereas the Impossible brand burger has 4.2 mg (15, 16).
More is not always “better” and even with higher iron intake, some people still need iron supplements. You can probably guess what I’m about to say, but talk to your healthcare team if you’re concerned about iron status! They can guide you on what’s best for you and your health goals.
Omega-3 Fatty Acids
Seafood and fatty fish like salmon are among the best sources of essential fatty acids like omega 3s. This is an interesting category because plant-based seafood and fish are relatively new on the scene.

There aren’t many options available yet but some are fortified with omega 3s. For example, Gardein brand plant-based fishless filets are fortified with 30 mg of omega-3 fatty acids per serving (17). Gorton’s brand breaded fish fillets have 90mg of omega-3 fatty acids per serving (18).
But similar to fiber, don’t count on plant-based meats to fill a gap in your diet if you aren’t getting these important nutrients from other sources. Even grass-fed beef can’t compare to the amount of heart-healthy omega 3s in fatty fish. So this might be once instance where the real deal is better than plant-based alternatives.
For the low-down on all things omega, give this article your full attention: Your Complete Guide to Omega 3-6-9 Fatty Acids and Fish Oil.
Plant-Based Meat Cost Comparison
When it comes to cost, the price per serving of plant-based meats can vary widely.
In general, plant-based meat analogs like beef patties tend to be more expensive than their meat counterparts. This difference is often attributed to the advanced technology and ingredients used to create the meat-like textures and flavors in plant-based burgers.
Here’s a quick comparison for some common options:
- 8-pack of frozen 4 oz plant-based burgers – $14.49 ($1.81 per burger)
- 8-pack of frozen 4 oz beef burgers – $11.99 ($1.00 per burger)
- 1 pound of lean ground beef – $6.49
- 1 pound of plant-based crumbles – $8.99
- 4 pack of plant-based brats (14 oz) – $9.99 ($2.50/brat)
- 5-pack of bratwursts (19 oz) – $5.79 – ($1.16/brat)
(prices may vary depending on your region and where you shop)
However, not all plant-based protein sources are more expensive. Whole food options like black beans provide a budget-friendly alternative to beef. A can of black beans, a block of tofu, or a bag of frozen edamame is far less pricey than buying either meat or plant-based meat alternatives.
Plant-Based Meat and Sustainability
Are plant-based meats healthy for the planet?
Well, it depends. As registered dietitian, I’ve been fortunate to visit farms of all sizes across the country. As I talk to farmers and continue my studies in Sustainable Food Systems, it’s clear that it’s not black and white.
Animal agriculture isn’t inherently unsustainable, although it does contribute to greenhouse gas emissions. After all, people have always needed to eat, and humans have been producing food since the dawn of agriculture thousands of years ago. There are many examples of renegerative agriculture practices and innovations in technology and farming methods that are significantly reducing greenhouse gas emissions and the environmental impact of producing meat.
At the same time, plant-based meats aren’t inherently sustainable. They generally have a lower carbon footprint compared to meat. But they still require significant inputs for sourcing ingredients and packaging. We have to look at the whole picture for water and energy use, as well as how much single-use plastic and other non-compostable packaging is used.
The sustainability question is not easy to answer. It’s complicated by flashy marketing claims and labels that can leave you feeling more confused than ever. So here’s what I recommend:
- Try to tune out the noise from social media and sensationalized headlines.
- Learn from reputable, credible, trusted sources with the qualifications to talk about issues like sustainability, nutrition, and animal and planetary health.
- Understand your values and motivations behind your food choices.
- Include variety in your diet, with foods that fit your budget and taste preferences.
That’s because one of the most unsustainable things you can do is waste food. If you buy plant-based meat only for it to sit in your fridge uneaten because you don’t like it, that’s not doing the planet any favors.
Is it OK to Eat Plant-Based Meats Every Day?
Short answer: sure, you can if you want to (and some people do). But you don’t have to.
As a registered dietitian, I recommend variety and flexibility with your food choices for maintaining a balanced diet. This goes for vegetarians, vegans, and omnivores alike!
While plant-based meats can be a convenient and satisfying option if you’re curious or enjoy their taste, there’s no obligation to include them in your diet regularly if you don’t prefer them. Instead, focus on a diverse range of whole foods, such as vegetables, fruits, whole grains, and a variety of protein sources like beans, lentils, nuts, and seeds.
It’s perfectly acceptable to enjoy plant-based meats, whether it’s for a specific recipe, a grilling session, or just to mix things up. However, incorporating a wide array of foods helps ensure you’re getting all the necessary nutrients your body needs and keeps your meals interesting.
Remember, food choices can be highly personal, and what works for one person might not work for another. You are free to adapt your diet based on your preferences, lifestyle, and nutritional needs without casting shame or judgment upon someone who eats differently than you.
If you made it this far, congrats! There’s so much more I could say about plant-based meats, but I’ll save that for another day.
For now, I hope you feel more informed and confident about your food choices. Whether you choose plant-based meat or stick with animal proteins, I have plenty of recipes to inspire you in the kitchen.
As always, thanks for stopping by the Street Smart Nutrition blog. Cheers to more fearlessly nourishing meals!