As plant-based fast food becomes more common, many consumers are asking an important question: are these options actually healthier than their traditional meat-based counterparts? The rise of menu items made with ingredients like soy, pea protein, and mushrooms suggests a shift toward more conscious eating. However, just because something is plant-based doesn’t automatically mean it’s a better nutritional choice. To get clarity, it’s important to examine the nutritional profiles of these items, compare them to conventional fast food, and hear from health experts who understand how these meals fit into a balanced diet.

Take the Impossible Whopper from Burger King, one of the most well-known plant-based fast food items. According to Burger King’s nutrition facts, the Impossible Whopper contains about 630 calories, 34 grams of fat, 11 grams of saturated fat, 1080 milligrams of sodium, and 25 grams of protein. In comparison, the regular Whopper has roughly the same calorie count and protein content, but slightly more saturated fat and cholesterol. From a heart-health perspective, the plant-based version may have an edge due to its lack of dietary cholesterol, though the high sodium content remains a concern.

The Beyond Famous Star from Carl’s Jr., made with a Beyond Meat patty, has similar nutrition concerns. According to Carl’s Jr., this burger has 710 calories, 40 grams of fat, 13 grams of saturated fat, 1080 milligrams of sodium, and 30 grams of protein. Compared to its beef-based equivalent, it contains less cholesterol and slightly more fiber, but again, the sodium and saturated fat levels are high—especially if consumed regularly.

Registered dietitian Vanessa Rissetto, MS, RD, CDN, co-founder of Culina Health, explains that while plant-based burgers are often more sustainable and animal-friendly, they’re still considered “processed foods.” She notes that many of these products are designed to mimic the taste and texture of beef, which often involves added saturated fats and flavoring agents. “If your goal is to reduce saturated fat or cholesterol, a plant-based burger can be a helpful swap. But if you’re aiming for a whole-foods, minimally processed diet, these fast food versions may not always align with that goal,” says Rissetto.

So where can consumers find healthier plant-based fast food options? Some chains are offering lighter fare that prioritizes vegetables, legumes, and whole grains over meat alternatives. At Panera Bread, the Ten Vegetable Soup is vegan and comes in at just 100 calories per cup, with 5 grams of protein and 3 grams of fiber. Their Mediterranean Veggie Sandwich can also be modified by removing cheese to make it fully plant-based while keeping sodium in check. Panera is a Fluz merchant, making it a convenient option for those tracking both nutrition and budget.

Chipotle offers some of the most customizable plant-based meals on the market. A burrito bowl with brown rice, black beans, fajita veggies, and guacamole offers roughly 650 calories, 20 grams of protein, and plenty of fiber, depending on portion sizes and added toppings. Sofritas, Chipotle’s seasoned tofu option, adds an extra protein boost while keeping saturated fat relatively low compared to beef or carnitas. With Chipotle also available on Fluz, health-conscious diners can choose more nutritious options without sacrificing convenience.

For high-protein plant-based fast food, Starbucks offers a variety of breakfast options using non-dairy milks and protein-rich snacks like lentil-based bowls and oatmeal with nuts. Although not all options are strictly vegan, many are customizable. Their Chickpea Bites and Avocado Protein Box contains around 530 calories, 15 grams of protein, and 13 grams of fiber—an excellent balance for a grab-and-go meal. Starbucks is also a featured Fluz merchant, making it easier to work these plant-forward options into daily routines.

Ultimately, the healthiness of plant-based fast food depends on context. Compared to traditional meat-based fast food, these plant-based alternatives often offer similar calorie counts and protein levels, with slightly better scores on cholesterol and fiber. However, high sodium and saturated fat levels remain an issue, especially when burgers are paired with salty sides or sugary beverages.