Table of ContentsView AllTable of ContentsPlant-Based Meat ExamplesIngredientsPlant-Based vs. Regular MeatAlternatives to Mock Meat

Table of ContentsView All

View All

Table of Contents

Plant-Based Meat Examples

Ingredients

Plant-Based vs. Regular Meat

Alternatives to Mock Meat

As more people move toward plant-based diets, premade or frozen meat alternatives, also known as meat analogs, have risen in popularity.

Though these options can offer a convenient, high-protein alternative to traditional meats, some are highly processed and contain additives, artificial coloring, and preservatives that may raise concerns about whether plant-based meat is healthy.

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An image of plant-based meat patties from the grocery store

Plant-based meat can be a delicious alternative to traditional meat, offering similar tastes, mouthfeel, and textures. These products may containtofu, beans, or tempeh and mimic various types of meat, including chicken, turkey, beef, pork, and fish.

Popular BrandsYou can find everything from meatless hot dogs to hamburgers, meatballs, breakfast sausage, and more, providing plenty of options for those looking to eat less meat.Common brands of plant-based meat include:Beyond MeatImpossible FoodsMorningStarGardeinGood Catch SeafoodBOCAField Roast

You can find everything from meatless hot dogs to hamburgers, meatballs, breakfast sausage, and more, providing plenty of options for those looking to eat less meat.Common brands of plant-based meat include:Beyond MeatImpossible FoodsMorningStarGardeinGood Catch SeafoodBOCAField Roast

You can find everything from meatless hot dogs to hamburgers, meatballs, breakfast sausage, and more, providing plenty of options for those looking to eat less meat.

Common brands of plant-based meat include:

Nutrients in These Meat Alternatives

Meat alternatives may be fortified withiron, zinc, and vitamin B12, but high levels of phytate, tannins, and otherantinutrientscan bind to these minerals, reducing their absorption.

Also, meat substitutes are often a significant source of sodium, with some brands containing as much as 17% of the daily value (DV).High-salt diets have been linked to:

The nutritional content of plant-based meats varies from one product to another, depending on the ingredients. Some commercial plant-based meats may include up to 20 ingredients to replicate the texture and taste of animal-based meats.

Plant-based meats are primarily composed of water, which helps keep costs low and improves juiciness. The water also helps ingredients mix more easily.

The textured and non-textured proteins boost protein content, creating a stringy texture similar to animal-based proteins. Salt is added to improve plant-based meats' color, shelf life, and flavor. Fats from tropical oils like coconut oil are also added to enhance flavor and texture, but they can raise saturated fat levels.

The binding agents improve stability and consistency in plant-based meats. Although no significant health risks have been found, their effects on human health have been questioned.Natural or artificial colors are added to plant-based meats to make them look more appealing.

Whole Foods vs. Ultra-Processed Foods

Eating morewhole, plant-based proteinsin place of meat and ultra-processed foods can lower the risk of:

Theoretically, plant-based meat alternatives might seem healthier but may not offer the same benefits as the whole foods from which they are derived. These substitutes are highly processed and require additives and fillers to achieve a similar taste and texture to real meat, which can alter their nutritional content and health benefits.

Diets high inultra-processedmeat substitutes lack key nutrients, including calcium, potassium, magnesium, zinc, and vitamin B12. However, traditional plant-based proteins meet the daily requirements for these nutrients.

Comparing Plant-Based vs. Regular Meat

Additives containing salt can increase the sodium content of plant-based meat up to three times that of lean beef. Additionally, the amount of saturated fat in plant-based meats can be similar to or even higher than that of conventional meat products.

However, plant-based meats are higher in dietary fiber, which can improve digestion, satiety, and blood sugar control.

Protein Content

Plant-based meat provides 20 grams of protein per 4-ounce serving, while regular beef offers 33 grams of protein for the same serving size.

Studies suggest that, despite having less protein than animal-based options, plant-based meat products generally provide enough protein to meet daily requirements. However, they may lack essential nutrients and contain undesired additives, so they shouldn’t be relied on completely as a protein source.

Environmental Impact

Price

Meat substitutes are generally more expensive than whole plant and animal proteins. Data suggests that plant-based meat is approximately twice as expensive as beef, more than four times as expensive as chicken, and more than three times as expensive as pork per pound.

Though plant-based meat substitutes can be a convenient replacement for animal proteins, it’s a good idea to prioritize minimally processed, plant-based protein sources, including:

Try swapping meat for these plant-based alternatives in stir-fries, salads, soups, and veggie burgers to boost protein and other essential nutrients.

For Heart Health

One study found swapping at least two servings of animal meat daily with plant-based alternatives for eight weeks significantly improved several risk factors for heart disease, including trimethylamine N-oxide (TMAO) andlow-density lipoprotein (LDL)or “bad” cholesterol.

However, other research found no significant difference in health outcomes when participants substituted most of their daily intake of protein-rich foods with either animal-based meats or plant-based meat analogs.

More studies are necessary to fully understand the potential long-term health effects of regularly consuming plant-based meat substitutes, especially in comparison to leaner cuts of meat.

Summary

Plant-based meats are a good source of protein, though they’re often highly processed and contain high amounts of sodium and saturated fat. If you want to enjoy plant-based meats, it’s important to do so in moderation and balance them with fruits, vegetables, and whole grains to ensure you get various nutrients for optimal health.

Also, reading the nutrition label and choosing plant-based meat alternatives that are lower in sodium and saturated fat can help you make a healthier choice.

15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Tso R, Forde CG.Unintended consequences: nutritional impact and potential pitfalls of switching from animal- to plant-based foods.Nutrients. 2021;13(8):2527. doi:10.3390/nu13082527El Sadig R, Wu J.Are novel plant-based meat alternatives the healthier choice?Food Research International. 2024;183:114184. doi:10.1016/j.foodres.2024.114184FoodData Central.Beyond Beef plant-based ground.He FJ, Tan M, Ma Y, MacGregor GA.Salt reduction to prevent hypertension and cardiovascular disease:JACCstate-of-the-art review.J Am Coll Cardiol. 2020;75(6):632-647. doi:10.1016/j.jacc.2019.11.055Ahmad M, Qureshi S, Akbar MH, et al.Plant-based meat alternatives: compositional analysis, current development and challenges.Applied Food Research. 2022;2(2):100154. doi:10.1016/j.afres.2022.100154Bohrer BM.An investigation of the formulation and nutritional composition of modern meat analogue products.Food Science and Human Wellness. 2019;8(4):320-329. doi:10.1016/j.fshw.2019.11.006American Heart Association.How does plant-forward (plant-based) eating benefit your health?Wang Y, Jian C.Novel plant-based meat alternatives: implications and opportunities for consumer nutrition and health. In:Advances in Food and Nutrition Research. Vol 106. Elsevier; 2023:241-274. doi:10.1016/bs.afnr.2023.03.006FoodData Central.Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned.Centers for Disease Control and Prevention.Healthy eating tips.Gibbs J, Cappuccio FP.Plant-based dietary patterns for human and planetary health.Nutrients. 2022;14(8):1614. doi:10.3390/nu14081614Smetana S, Ristic D, Pleissner D, et al.Meat substitutes: resource demands and environmental footprints.Resour Conserv Recycl. 2023;190:106831. doi:10.1016/j.resconrec.2022.106831Good Food Institute.Reducing the price of alternative proteins.Crimarco A, Springfield S, Petlura C, et al.A randomized crossover trial on the effect of plant-based compared with animal-based meat on trimethylamine-N-oxide and cardiovascular disease risk factors in generally healthy adults: Study With Appetizing Plantfood—Meat Eating Alternative Trial (SWAP-MEAT).Am J Clin Nutr. 2020;112(5):1188-1199. doi:10.1093/ajcn/nqaa203Toh DWK, Fu AS, Mehta KA, et al.Plant-based meat analogs and their effects on cardiometabolic health: an 8-week randomized controlled trial comparing plant-based meat analogs with their corresponding animal-based foods.The American Journal of Clinical Nutrition. 2024;119(6):1405-1416. doi:10.1016/j.ajcnut.2024.04.006

15 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Tso R, Forde CG.Unintended consequences: nutritional impact and potential pitfalls of switching from animal- to plant-based foods.Nutrients. 2021;13(8):2527. doi:10.3390/nu13082527El Sadig R, Wu J.Are novel plant-based meat alternatives the healthier choice?Food Research International. 2024;183:114184. doi:10.1016/j.foodres.2024.114184FoodData Central.Beyond Beef plant-based ground.He FJ, Tan M, Ma Y, MacGregor GA.Salt reduction to prevent hypertension and cardiovascular disease:JACCstate-of-the-art review.J Am Coll Cardiol. 2020;75(6):632-647. doi:10.1016/j.jacc.2019.11.055Ahmad M, Qureshi S, Akbar MH, et al.Plant-based meat alternatives: compositional analysis, current development and challenges.Applied Food Research. 2022;2(2):100154. doi:10.1016/j.afres.2022.100154Bohrer BM.An investigation of the formulation and nutritional composition of modern meat analogue products.Food Science and Human Wellness. 2019;8(4):320-329. doi:10.1016/j.fshw.2019.11.006American Heart Association.How does plant-forward (plant-based) eating benefit your health?Wang Y, Jian C.Novel plant-based meat alternatives: implications and opportunities for consumer nutrition and health. In:Advances in Food and Nutrition Research. Vol 106. Elsevier; 2023:241-274. doi:10.1016/bs.afnr.2023.03.006FoodData Central.Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned.Centers for Disease Control and Prevention.Healthy eating tips.Gibbs J, Cappuccio FP.Plant-based dietary patterns for human and planetary health.Nutrients. 2022;14(8):1614. doi:10.3390/nu14081614Smetana S, Ristic D, Pleissner D, et al.Meat substitutes: resource demands and environmental footprints.Resour Conserv Recycl. 2023;190:106831. doi:10.1016/j.resconrec.2022.106831Good Food Institute.Reducing the price of alternative proteins.Crimarco A, Springfield S, Petlura C, et al.A randomized crossover trial on the effect of plant-based compared with animal-based meat on trimethylamine-N-oxide and cardiovascular disease risk factors in generally healthy adults: Study With Appetizing Plantfood—Meat Eating Alternative Trial (SWAP-MEAT).Am J Clin Nutr. 2020;112(5):1188-1199. doi:10.1093/ajcn/nqaa203Toh DWK, Fu AS, Mehta KA, et al.Plant-based meat analogs and their effects on cardiometabolic health: an 8-week randomized controlled trial comparing plant-based meat analogs with their corresponding animal-based foods.The American Journal of Clinical Nutrition. 2024;119(6):1405-1416. doi:10.1016/j.ajcnut.2024.04.006

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Tso R, Forde CG.Unintended consequences: nutritional impact and potential pitfalls of switching from animal- to plant-based foods.Nutrients. 2021;13(8):2527. doi:10.3390/nu13082527El Sadig R, Wu J.Are novel plant-based meat alternatives the healthier choice?Food Research International. 2024;183:114184. doi:10.1016/j.foodres.2024.114184FoodData Central.Beyond Beef plant-based ground.He FJ, Tan M, Ma Y, MacGregor GA.Salt reduction to prevent hypertension and cardiovascular disease:JACCstate-of-the-art review.J Am Coll Cardiol. 2020;75(6):632-647. doi:10.1016/j.jacc.2019.11.055Ahmad M, Qureshi S, Akbar MH, et al.Plant-based meat alternatives: compositional analysis, current development and challenges.Applied Food Research. 2022;2(2):100154. doi:10.1016/j.afres.2022.100154Bohrer BM.An investigation of the formulation and nutritional composition of modern meat analogue products.Food Science and Human Wellness. 2019;8(4):320-329. doi:10.1016/j.fshw.2019.11.006American Heart Association.How does plant-forward (plant-based) eating benefit your health?Wang Y, Jian C.Novel plant-based meat alternatives: implications and opportunities for consumer nutrition and health. In:Advances in Food and Nutrition Research. Vol 106. Elsevier; 2023:241-274. doi:10.1016/bs.afnr.2023.03.006FoodData Central.Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned.Centers for Disease Control and Prevention.Healthy eating tips.Gibbs J, Cappuccio FP.Plant-based dietary patterns for human and planetary health.Nutrients. 2022;14(8):1614. doi:10.3390/nu14081614Smetana S, Ristic D, Pleissner D, et al.Meat substitutes: resource demands and environmental footprints.Resour Conserv Recycl. 2023;190:106831. doi:10.1016/j.resconrec.2022.106831Good Food Institute.Reducing the price of alternative proteins.Crimarco A, Springfield S, Petlura C, et al.A randomized crossover trial on the effect of plant-based compared with animal-based meat on trimethylamine-N-oxide and cardiovascular disease risk factors in generally healthy adults: Study With Appetizing Plantfood—Meat Eating Alternative Trial (SWAP-MEAT).Am J Clin Nutr. 2020;112(5):1188-1199. doi:10.1093/ajcn/nqaa203Toh DWK, Fu AS, Mehta KA, et al.Plant-based meat analogs and their effects on cardiometabolic health: an 8-week randomized controlled trial comparing plant-based meat analogs with their corresponding animal-based foods.The American Journal of Clinical Nutrition. 2024;119(6):1405-1416. doi:10.1016/j.ajcnut.2024.04.006

Tso R, Forde CG.Unintended consequences: nutritional impact and potential pitfalls of switching from animal- to plant-based foods.Nutrients. 2021;13(8):2527. doi:10.3390/nu13082527

El Sadig R, Wu J.Are novel plant-based meat alternatives the healthier choice?Food Research International. 2024;183:114184. doi:10.1016/j.foodres.2024.114184

FoodData Central.Beyond Beef plant-based ground.

He FJ, Tan M, Ma Y, MacGregor GA.Salt reduction to prevent hypertension and cardiovascular disease:JACCstate-of-the-art review.J Am Coll Cardiol. 2020;75(6):632-647. doi:10.1016/j.jacc.2019.11.055

Ahmad M, Qureshi S, Akbar MH, et al.Plant-based meat alternatives: compositional analysis, current development and challenges.Applied Food Research. 2022;2(2):100154. doi:10.1016/j.afres.2022.100154

Bohrer BM.An investigation of the formulation and nutritional composition of modern meat analogue products.Food Science and Human Wellness. 2019;8(4):320-329. doi:10.1016/j.fshw.2019.11.006

American Heart Association.How does plant-forward (plant-based) eating benefit your health?

Wang Y, Jian C.Novel plant-based meat alternatives: implications and opportunities for consumer nutrition and health. In:Advances in Food and Nutrition Research. Vol 106. Elsevier; 2023:241-274. doi:10.1016/bs.afnr.2023.03.006

FoodData Central.Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned.

Centers for Disease Control and Prevention.Healthy eating tips.

Gibbs J, Cappuccio FP.Plant-based dietary patterns for human and planetary health.Nutrients. 2022;14(8):1614. doi:10.3390/nu14081614

Smetana S, Ristic D, Pleissner D, et al.Meat substitutes: resource demands and environmental footprints.Resour Conserv Recycl. 2023;190:106831. doi:10.1016/j.resconrec.2022.106831

Good Food Institute.Reducing the price of alternative proteins.

Crimarco A, Springfield S, Petlura C, et al.A randomized crossover trial on the effect of plant-based compared with animal-based meat on trimethylamine-N-oxide and cardiovascular disease risk factors in generally healthy adults: Study With Appetizing Plantfood—Meat Eating Alternative Trial (SWAP-MEAT).Am J Clin Nutr. 2020;112(5):1188-1199. doi:10.1093/ajcn/nqaa203

Toh DWK, Fu AS, Mehta KA, et al.Plant-based meat analogs and their effects on cardiometabolic health: an 8-week randomized controlled trial comparing plant-based meat analogs with their corresponding animal-based foods.The American Journal of Clinical Nutrition. 2024;119(6):1405-1416. doi:10.1016/j.ajcnut.2024.04.006

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