With the rise of plant-based fast food options, many consumers are rethinking what they order not just for ethical or environmental reasons, but for health. But is a vegan burger or dairy-free drink always the healthier choice? The answer depends on how closely you read the nutritional labels. Comparing the data side by side reveals some important nuances. While plant-based items can have advantages like lower cholesterol and higher fiber, they aren’t always lower in calories, sodium, or saturated fat. Understanding how to read fast food nutritional information is key to making informed choices, especially when deciding between vegan and traditional menu items.

Take the Impossible Whopper from Burger King and compare it to the classic Whopper. The Impossible Whopper contains 630 calories, 34 grams of fat, 11 grams of saturated fat, 1080 milligrams of sodium, and 25 grams of protein. The standard Whopper has 660 calories, 40 grams of fat, 12 grams of saturated fat, 980 milligrams of sodium, and 28 grams of protein. While the plant-based version is slightly lower in calories and saturated fat, it actually has more sodium and less protein. Both options contain processed ingredients, so the health benefits are marginal unless viewed in the context of cholesterol (the Impossible Whopper contains none) and environmental impact.

Now compare Beyond Famous Star from Carl’s Jr. to the chain’s original Famous Star with Cheese. The Beyond version has 710 calories, 40 grams of fat, 13 grams of saturated fat, 1080 milligrams of sodium, and 30 grams of protein. The original Famous Star has 670 calories, 39 grams of fat, 15 grams of saturated fat, 1010 milligrams of sodium, and 28 grams of protein. Again, the differences are small, and the Beyond burger is not necessarily lower in fat or sodium. However, it remains cholesterol-free and offers more fiber due to the plant-based ingredients.

For beverages, the comparisons get even more interesting. A Starbucks grande Vanilla Bean Crème Frappuccino with whole milk and whipped cream has 400 calories, 16 grams of fat, 10 grams of saturated fat, and 48 grams of sugar. Swap it for a grande iced oat milk latte and the nutritional profile shifts dramatically: 130 calories, 4 grams of fat, 0 grams of saturated fat, and 11 grams of sugar. While not all plant-based drinks are low-calorie—some almond milk or coconut milk beverages are sweetened—the oat milk latte is clearly a better choice for reducing sugar and fat. Starbucks, a Fluz merchant, offers a variety of non-dairy milks, and many drinks can be customized for health-conscious consumers.

So is plant-based always better? Not necessarily. While these items can have nutritional benefits—particularly around cholesterol and fiber—they can also be highly processed and comparable to their meat-based counterparts in calories, fat, and sodium. What matters is the overall context of the meal, the portion sizes, and how often these foods are consumed. A vegan burger might be part of a balanced diet, but if paired with fries, soda, and dessert, the nutritional value diminishes.

Reading fast food nutritional labels requires paying attention to key categories. Start with total calories, then look at saturated fat, sodium, fiber, sugar, and protein. Check for cholesterol if you’re monitoring heart health, and note whether plant-based options are using ingredients like soy or pea protein, which can influence allergen concerns and satiety. Many restaurants publish full nutritional breakdowns online or through mobile apps, making it easier than ever to make informed decisions before you order.

For those trying to make healthier choices without sacrificing convenience, options from chains like Panera Bread, Chipotle, and Starbucks stand out for their customizable menus and availability of vegetables, legumes, and whole grains. Panera’s Ten Vegetable Soup, Chipotle’s Sofritas Bowl with brown rice and black beans, or Starbucks’ chickpea protein box offer more balanced choices than traditional fast food meals. These brands are also Fluz merchants, making them accessible for both health and budget-conscious diners.

In the end, choosing between vegan and traditional fast food isn’t just about the label—it’s about understanding what’s behind it. A plant-based item can offer nutritional advantages, but only when considered alongside other dietary habits and goals. The best approach is to read labels carefully, compare side-by-side, and build meals that align with both your nutritional needs and your values.