Beyond Burger protein vs beef comes out even per patty, but the plant patty has more sodium and less saturated fat than a typical beef burger.
If you stand in front of the freezer aisle and weigh a Beyond Burger against a beef patty, protein is usually near the top of the list. You might want muscle growth, better lab numbers, or a burger that fits both your taste and your values. The good news is that you do not have to guess, because both products list clear numbers per patty.
This article walks through how much protein sits in a standard Beyond Burger patty compared with common 80 percent lean beef, how that changes once you cook the patty, and what that means for everyday meals. You will also see where sodium, fat, micronutrients, and ingredient lists set the two apart, so you can match each burger to your goals.
Beyond Burger Protein And Beef Protein Side By Side
To compare these two burgers in a practical way, it helps to use equal serving sizes. The numbers below use a typical 113 gram patty (about four ounces) for both options. Values can shift a bit by brand or recipe, but this side by side view gives a solid starting point.
| Nutrient (Per 113 g Patty) | Beyond Burger Patty* | 80% Lean Beef Patty* |
|---|---|---|
| Calories | ≈ 230–250 kcal | ≈ 250–290 kcal |
| Protein | ≈ 20 g | ≈ 19 g |
| Total Fat | ≈ 14–17 g | ≈ 20–23 g |
| Saturated Fat | ≈ 4–5 g | ≈ 8–9 g |
| Carbohydrate | ≈ 5–7 g | 0 g |
| Dietary Fiber | ≈ 2 g | 0 g |
| Sodium | ≈ 350–400 mg | ≈ 70–80 mg |
| Cholesterol | 0 mg | ≈ 75–80 mg |
| Iron | Added non heme iron | Natural heme iron |
| Vitamin B12 | Fortified (around 100% DV) | Natural source |
*Values based on manufacturer data for Beyond Burger patties and USDA data for raw 80 percent lean ground beef.
The big takeaway from this first view: gram for gram, protein in a Beyond Burger patty lines up closely with protein in a similar beef patty. Calories sit in a similar ballpark as well. The plant patty brings fiber and zero cholesterol, but it does that with extra sodium and a processed ingredient blend. Beef brings heme iron and a familiar single ingredient, yet with more saturated fat.
How Much Protein Is In A Beyond Burger Patty?
A standard Beyond Burger patty lists around 20 grams of protein per 113 gram serving on the nutrition label. Independent databases that track branded foods report similar values, so the label figure reflects the real product on your plate.
That 20 gram mark puts Beyond Burger protein in the same range as many regular burgers made from 80 percent lean ground beef. For context, a four ounce raw patty of 80 percent lean ground beef contains roughly 17–19 grams of protein before cooking, based on USDA FoodData Central entries for this grind.
Cooking changes water content and can shift fat loss, but protein grams per cooked patty stay close to the label for both products. A plant patty tends to hold moisture, while beef loses more fat into the pan or grill. On your plate, a cooked Beyond Burger still delivers roughly 20 grams of protein, and a cooked 80 percent lean beef patty of the same raw size sits around the high teens to about 20 grams.
For someone planning a meal with a clear protein target, one Beyond Burger equals roughly three large eggs or about a cup of cooked lentils. For many adults, a single patty lands near one third of a typical daily protein target, though needs differ by age, body size, and activity level.
How Does Beef Burger Protein Compare?
Ground beef protein depends on fat level and patty size. With 80 percent lean beef, a four ounce raw patty contains about 19 grams of protein and 23 grams of fat. If you move up to 90 or 93 percent lean, protein per patty climbs a bit while fat falls.
During cooking, beef patties shrink as fat and water drip away. The cooked patty weighs less, yet most of the protein stays put. A typical home grilled 80 percent lean burger patty still lands near 18–20 grams of protein by the time it hits the bun.
On a pure protein count, beef does not leave Beyond Burger far behind. Both patties fall in the 18–22 gram zone when raw size matches. That means a choice between the two rarely comes down to how many grams of protein sit in the burger, and more often comes down to fat type, salt, and overall eating pattern.
It also helps to think about portion habits. Some people stack two beef patties to feel satisfied, while they might stop at one Beyond Burger. Others flip that pattern. The plate that lands in front of you can change your overall protein total more than the label differences between the two products.
Protein Quality And Amino Acids
Protein is more than a single number on a label. Each source brings its own pattern of amino acids and its own digestibility score. Traditional beef provides what nutrition scientists label a complete protein, with all of the amino acids your body cannot make on its own.
Beyond Burger relies mainly on pea protein, plus some rice protein or other plant sources, depending on the version. On its own, pea protein can fall short in certain amino acids compared with beef. Food makers handle that gap by blending sources and by adding vitamin B12, iron, and zinc so the patty better mimics the nutrient profile of meat.
Research on newer plant based meat products suggests that they offer solid protein but that the overall protein quality may sit a bit lower than beef when judged by classic scoring systems. At the same time, these patties add fiber and remove cholesterol, which can fit well into patterns that swap some red meat for plant sources over the long term.
For most people who already eat a mix of proteins over the day, a slightly lower protein quality in one food does not cause trouble. If you rely heavily on plant based burgers and eat little other protein, you may want to mix in beans, tofu, dairy, or eggs across the week to balance the amino acid mix.
Other Nutrition Differences Beyond Protein
When people weigh beyond burger protein vs beef, they often stop at the protein line and miss other parts of the label. Yet calories, fat type, salt, and vitamins shift the health picture as much as the grams of protein.
Fat and cholesterol. On a per patty basis, Beyond Burger tends to carry less total fat and less saturated fat than a similar 80 percent lean beef burger. It also has zero cholesterol because it comes from plants. Beef delivers heme iron and B vitamins in a natural package, yet it raises both saturated fat and cholesterol intake.
Sodium. One clear trade off with plant based burgers is salt. A Beyond Burger patty often has around 350–400 milligrams of sodium. A plain beef patty with no added seasoning sits far lower, often under 100 milligrams. Once you add cheese, sauces, and a salted bun, either burger can creep up, but the plant patty starts higher.
Fiber and carbs. A classic beef burger patty contains practically no carbohydrate or fiber. Beyond Burger includes a small amount of carbohydrate and about two grams of fiber per patty, enough to nudge your daily fiber intake upward, especially if the rest of the meal includes salad or a whole grain bun.
Micronutrients and additives. Beef brings natural heme iron, zinc, and vitamin B12. Beyond Burger adds iron and B12 through fortification, so the label can show high daily value percentages. It also relies on a list of added ingredients to create meat like texture and color. Reviews of plant based meats from groups such as the Harvard T.H. Chan School of Public Health suggest that these products can fit into a healthy pattern when they replace, rather than simply add to, red meat intake.
Whole diet context. A single burger does not decide health on its own. What matters more is how often you eat each type, how large the patties are, and what the rest of your plate looks like. A beef burger in a week that otherwise leans on beans, fish, and plants lands differently than beef every single night.
Beyond Burger Protein Vs Beef For Different Goals
Because protein per patty sits in the same range, the better pick usually comes down to your personal goals and health needs. This table sums up common goals and how each burger lines up.
| Goal | Leans Toward | Reason In Brief |
|---|---|---|
| High Protein With Less Saturated Fat | Beyond Burger (single patty) | Similar protein to beef with less saturated fat and no cholesterol. |
| Lower Sodium Intake | Plain Beef Patty | Unseasoned beef patty has much less sodium than plant based patties. |
| Higher Fiber In A Burger Meal | Beyond Burger | Includes a small amount of fiber and pairs well with whole grain buns. |
| Iron And B12 From Natural Sources | Beef Patty | Provides heme iron and vitamin B12 without fortification. |
| Plant Forward Eating Pattern | Beyond Burger | Helps cut back on red meat while keeping a burger style meal. |
| Short Ingredient List | Beef Patty | Single ingredient food if you season it yourself. |
| Occasional Treat With Classic Taste | Either Option | Choice can rest on flavor, toppings, and how often you eat each type. |
Protein targets for strength training or healthy aging rarely force you into one patty over the other. What shifts your outcome more is the total pattern across the week. Someone who loves burgers might rotate Beyond Burger on some nights, lean beef on others, and fill the rest of the calendar with meals built around beans, lentils, tofu, and fish.
People with heart disease, kidney disease, or other medical conditions may have tighter limits around saturated fat, sodium, or total protein. In those cases, a chat with a registered dietitian or doctor can help tailor burger choices and portion sizes to lab results and medication needs.
Plant Based Burger And Beef Burger Recap
On pure grams, beyond burger protein vs beef ends in a near draw. A standard Beyond Burger patty and an 80 percent lean beef patty of the same weight each give you around 20 grams of protein.
The main differences sit in the fine print. Beyond Burger trades higher sodium and a processed ingredient list for less saturated fat, some fiber, and no cholesterol. Beef brings natural heme iron, zinc, and B12 in a simple package, yet it raises saturated fat and cholesterol more per patty.
For many people, the best move is not to crown a single winner, but to decide where each fits. If you want to trim red meat yet keep burger night, plant based patties can help. If you enjoy beef once in a while and the rest of your week leans on plant protein, a classic burger can still sit on the menu.
Whichever route you pick, watch portion size, toppings, and side dishes. A balanced plate with vegetables, whole grains, and a sane burger portion will do more for your health story than chasing small protein gaps between these two patties.