One Beyond Burger patty packs about 20 grams of protein, similar to a lean beef burger and enough to anchor a high-protein meal.
If you care about protein but also like the messy, juicy side of burger night, Beyond Burger sits in a sweet spot. You get the sizzle and stack of a classic patty along with plant-based protein that can hold its own next to beef. The details matter though, especially if you track macros, lift weights, or just want to feel full after dinner.
This guide breaks down Beyond Burger protein content per patty, compares it with beef and other patties, and shows how much protein you actually get once you add buns, cheese, and sides. By the end, you will know exactly where Beyond Burger fits in your daily protein target and how to build meals around it without guesswork.
Beyond Burger Protein Content Basics
The current Beyond Burger patty sold in many grocery stores weighs about 4 ounces, or 113 grams. According to the brand’s own product page, one patty delivers 20–21 grams of plant-based protein, depending on the version on the shelf in your region. That puts the patty’s protein right in the same zone as a typical quarter-pound beef patty of similar size.
Older versions of the patty listed 20 grams of protein per serving. The newer Beyond Burger IV recipe, made with avocado oil, bumps that figure up to about 21 grams while trimming saturated fat and sodium. Either way, you can treat a single patty as roughly 20 grams of protein when you plan a meal, which keeps the math simple.
| Burger Type | Typical Serving (g) | Protein Per Serving (g) |
|---|---|---|
| Beyond Burger original patty | 113 | 20 |
| Beyond Burger IV avocado oil patty | 113 | 21 |
| 75% less saturated fat Beyond Burger patty | 113 | 21 |
| 80/20 beef burger patty | 113 | 19–22 |
| Turkey burger patty | 113 | 20–23 |
| Black bean veggie burger patty | 113 | 9–12 |
| Lentil-based veggie burger patty | 113 | 12–15 |
Numbers shift a bit between brands and recipes, yet the pattern stays steady: beyond burger protein content sits right with beef and turkey burgers and well ahead of most bean-based patties. That is why many people treat it as a straight swap for a meat burger rather than a light snack.
Where The Protein In A Beyond Burger Comes From
Beyond Burger protein comes mostly from peas, along with rice, lentils, and faba beans in newer recipes. Those ingredients are concentrated and processed into a dense patty, so you get much more protein than you would from eating peas or lentils by the spoonful. A big bonus for many eaters: there is still zero cholesterol in the patty even though the protein level mirrors ground beef.
The company’s nutrition fact sheets and packaging list the protein figure clearly, and independent nutrition databases lean around the same numbers. If you like to double check labels, resources such as Beyond Burger nutrition facts and USDA FoodData Central give you a solid starting point for product and meal planning.
Protein Content In A Beyond Burger Meal
Most people rarely eat a plain patty on a plate. Once you slide that Beyond Burger into a bun, add cheese or avocado, and pile on toppings, the protein tally climbs fast. Building the whole plate with protein in mind helps you stay full longer and keep muscle recovery on track.
Beyond Burger Protein In Common Builds
Here is a look at how much protein a typical meal delivers once you layer Beyond Burger with simple extras. These figures are estimates based on common grocery items, yet they give a reliable ballpark for day-to-day tracking.
- Solo patty: About 20–21 grams of protein.
- Patty on a standard white bun: Around 24–26 grams, since most buns add 4–5 grams.
- Patty plus one slice of cheddar: Around 27–29 grams, with cheese adding 3–4 grams.
- Patty, bun, and cheese: Often 30 grams or slightly above, depending on bun size.
- Double Beyond Burger: Easily 40–42 grams before you even count other ingredients.
For many adults, a Beyond Burger with a bun and one protein-rich side can cover close to half of a typical daily protein target in a single sitting. That is why the burger works well after strength training or on busy days when you want one main plate to do most of the heavy lifting.
How Beyond Burger Protein Compares With Beef
Protein numbers for beef patties vary with fat content. An 80/20 beef patty around 4 ounces usually carries around 19–22 grams of protein. Leaner grinds can climb a bit higher per calorie, yet they still sit in the same range as a Beyond Burger patty.
The headline, then, is simple: if you swap an 80/20 beef patty for Beyond Burger, the protein part of the nutrition label stays almost the same. The trade shifts toward lower cholesterol and a different fat pattern while protein remains steady. For anyone tracking protein first, that makes the swap easy.
Using Beyond Burger Protein To Hit Daily Targets
Beyond Burger protein content matters most in the context of the full day. Many active adults shoot for somewhere between 1.2 and 2.0 grams of protein per kilogram of body weight, often spaced across three or four meals. A single patty that brings 20–21 grams to the table can cover a third or more of the protein in one of those meals.
Example Daily Protein Plans With Beyond Burger
Here are sample days that weave Beyond Burger into a balanced pattern. The goal is not perfection on paper but simple lineups that feel realistic and tasty.
| Meal | Example Plate | Approximate Protein (g) |
|---|---|---|
| Lunch | Beyond Burger on bun, lettuce, tomato, mustard | 26–28 |
| Snack | Greek yogurt cup with berries | 12–15 |
| Dinner | Double Beyond Burger without bun, side salad, olive oil | 42–45 |
| Breakfast | Oats cooked with soy milk and chia seeds | 14–18 |
| Training day lunch | Beyond Burger, whole-grain bun, slice of cheese, side of beans | 40–45 |
| Weekend cookout plate | Beyond Burger, corn on the cob, small potato salad scoop | 25–30 |
| Low-carb dinner | Beyond Burger patty over greens with avocado and seeds | 28–32 |
These ranges show how a single Beyond Burger can slide into plenty of eating styles. For someone at 70 kilograms who wants 90–110 grams of protein per day, one double-patty dinner plus two smaller protein hits earlier in the day usually does the job cleanly.
Portion Tips For Different Protein Goals
Light Days Or Lower Protein Needs
If you sit on the lighter side, move less, or already eat a lot of protein at breakfast and lunch, one Beyond Burger patty with modest toppings may be all you need. Pair it with fiber-rich sides such as roasted vegetables or a hearty salad, and you get a filling plate without pushing protein sky high.
Higher Protein Days
On training days or when you want more protein, stacking patties is the simplest step. Two Beyond Burgers give you around 40–42 grams before you even add cheese or sides. You can also keep the bun lighter or skip it and lean on beans, lentils, or tofu on the side for extra variety.
Family Meals And Mixed Preferences
In a mixed kitchen where some people eat beef and others prefer plants, Beyond Burger turns planning from a puzzle into an easy swap. You can grill beef patties and Beyond Burger patties side by side and know that protein levels will land in a similar range for everyone at the table.
Beyond Burger Protein And Nutrition Trade-Offs
Protein is only one part of the label. Beyond Burger also brings iron, some B vitamins, and a fair amount of fat. Compared with an 80/20 beef patty, the plant patty skips cholesterol entirely and often trims total and saturated fat, especially in the newest avocado oil version.
On the flip side, sodium tends to run higher than in plain ground beef. If you already come close to your sodium limit from bread, sauces, and snacks, it helps to keep an eye on toppings and sides so the full plate stays in a range that matches your health goals.
Because beyond burger protein content sits so close to beef, you can pay more attention to these trade-offs instead of worrying about hitting protein. That leaves room to choose based on flavor, digestion, ingredient list, and how often you want red meat in the week.
Practical Tips For Getting The Most From Beyond Burger Protein
Read The Exact Label On Your Pack
Recipes and packaging change. Some stores still carry older Beyond Burger versions that list 20 grams of protein, while others already stock the avocado oil patty with 21 grams. Flip the box and check the nutrition panel so you base your tracking on the version you actually cook.
Pair Beyond Burger With Protein-Friendly Sides
If you want more protein without a second patty, sides can pick up the slack. Bean salads, lentil soups, edamame, tofu skewers, or egg-based sides all add extra grams without crowding the plate. Even a glass of soy milk or a small scoop of cottage cheese on the side nudges the total upward.
Watch The Bigger Picture, Not Just One Patty
It is easy to fixate on the number on the box. In practice, Beyond Burger works best when you look at your whole day. A breakfast with eggs or high-protein yogurt, a lunch with beans or chicken, and a Beyond Burger dinner usually delivers a steady stream of amino acids from morning to night.
Once you understand beyond burger protein content and how it stacks up against beef, the rest is simple. Use it as a reliable 20-gram block of plant-based protein, season it well, build meals you enjoy, and let the numbers fall into place behind the flavor.