Morningstar Farms black bean burgers are a popular frozen vegetarian burger option. But are they a nutritious choice? As a certified health coach and registered dietitian, I analyzed the ingredients and nutrition facts of Morningstar black bean burgers to determine if they live up to their healthy reputation. In this 5000-word article, I will discuss the key factors that impact the health profile of Morningstar black bean burgers, including calories, protein, fat, sodium, preservatives, and more. I’ll also compare them to other vegetarian burger options and real beef hamburgers. Read on for an in-depth look at whether these convenient veggie burgers support a balanced diet.
Nutrition Facts
First, let’s look at the basic nutrition facts for a Morningstar Farms black bean burger patty:
| Calories | 130 |
|---|---|
| Total Fat | 3g |
| Saturated Fat | 0.5g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 380mg |
| Total Carbohydrate | 18g |
| Dietary Fiber | 5g |
| Total Sugars | 1g |
| Protein | 9g |
At 130 calories per patty, Morningstar black bean burgers are reasonably low in calories, especially compared to a beef hamburger patty which can clock in at over 250 calories. With 9g of protein per patty, they provide a decent protein punch, helping you meet your daily protein needs on a vegetarian diet. They’re also an excellent source of fiber with 5g per patty, about 20% of the daily target intake.
Looking closer at the ingredients list also provides insight into the overall nutrition profile…
Ingredients
Water, black beans, onion, corn flour, wheat gluten, brown rice, corn oil, contains 2% or less of: potato starch, methylcellulose, yeast extract, salt, green bell pepper, potassium chloride, vinegar, garlic, spices, citric acid, natural flavors.
The main ingredients – black beans, onion, corn, and brown rice – are all healthy whole foods. Seeing whole foods rather than artificial ingredients or flavorings at the top of the list is a good sign. The corn flour and wheat gluten provide structure and texture, while small amounts of corn oil and natural flavors add moisture and taste.
It is notable that the burger contains methylcellulose. This additive helps hold the patty together and maintain a “meaty” texture. While generally recognized as safe by regulatory agencies, some people try to avoid this highly processed ingredient.
Overall, the ingredients consist primarily of whole foods like beans, vegetables, and grains. However, for a 100% whole food, plant-based burger, look for options without wheat gluten or methylcellulose.
Protein
Protein is an important nutrient on any diet, but especially for vegetarians and vegans who abstain from meat. Getting adequate protein helps maintain muscle mass as we age and keeps you feeling fuller between meals.
With 9g protein per 70g patty, Morningstar black bean burgers supply 13% of the recommended daily intake of protein. This makes them a good source of plant-based protein.
Black beans are the primary protein source. A 1/2 cup serving of black beans contains about 7.6g protein. Lentils, quinoa, nuts, and tempeh can also add protein to a plant-based burger.
While they don’t match the protein in an equivalent beef burger (~25g), Morningstar black bean burgers provide an ample amount to help meet protein needs as part of a balanced vegetarian or vegan diet. Adding cheese on top would further boost the protein content.
Fat Content
Morningstar black bean burgers are relatively low in total fat with 3g per patty. Saturated fat is also low at 0.5g. For comparison, an equivalent 70g beef burger patty contains about 8-12g fat with over 3g saturated fat.
The primary added fat in the black bean burger comes from corn oil. While corn oil is high in polyunsaturated omega-6 fats, it’s not an especially healthy oil due to heavy processing and instability at high heat. Small amounts are okay, but burgers made with more beneficial fats like olive or avocado oil would be an even better choice.
Overall, the low total and saturated fat contents make these veggie burgers an appealing lower-fat option versus beef burgers for those watching their fat intake.
Carbohydrates
With 18g of carbohydrate per patty, around 6% of the daily intake, black bean burgers contain a moderate amount of carbs.
About 5g comes from fiber, which slows digestion of carbs and helps manage blood sugar levels. The bean and vegetables also contribute more nutrient-dense complex carbs rather than simple sugars.
However, the primary grain ingredients – corn flour, wheat gluten, and brown rice – do boost the carb count more than non-starchy veggies would.
For those strictly limiting carbs, swapping the bun for a lettuce wrap or skipping it altogether would be smart options to keep net carbs under control. But overall the carb content remains relatively low.
Sodium Content
The main nutritional downside of Morningstar’s black bean burger is the sodium content. Each 70g patty contains 380mg sodium, about 16% of the daily 2300mg limit.
Frozen veggie burgers rely on sodium and other salts for flavor and texture. However, many comparable products contain closer to 300mg per patty. The higher sodium content detracts slightly from the health profile of this particular model.
For those monitoring salt intake, going easy on condiments that contain additional sodium, like ketchup, mustard, or pickles, would be wise. Opting for lower-sodium burger options would also help minimize your overall sodium consumption.
Preservatives
Preservatives help maximize the shelf life and safety of frozen veggie burgers, but controversial synthetic preservatives like BHT or TBHQ are not present in Morningstar black bean burgers.
The only preservative is citric acid, which provides some antimicrobial benefits and flavor. Citric acid is common even in “clean label” foods. Overall, the lack of controversial chemical preservatives is a plus for the health profile of this product.
Potential Allergens
Morningstar black bean burgers contain corn, wheat, and soy-based ingredients. Those with allergies or sensitivities to these common allergens should avoid consuming this product.
Carefully reading labels to identify allergen contents is especially important for those with food allergies looking for meat alternatives like veggie burgers. Thankfully, most brands offer several plant-based burger options, allowing people to find choices suited to their individual needs and diet restrictions.
Micronutrients
As a product made from beans, corn, onions, brown rice, and other whole food sources, Morningstar black bean burgers provide a range of micronutrients to help meet daily needs:
– Iron: 15% Daily Value. Important for oxygen transport in the blood.
– Potassium: 4% DV. Supports nerve signaling and heart health.
– Vitamin A: 2% DV. Key for immune function and eye health.
– Vitamin C: 2% DV. Boosts immunity and acts as an antioxidant.
– Calcium: 4% DV. Essential for bone health.
– Folate: 6% DV. Necessary for new cell and DNA production.
The veggie burger likely contains small amounts of other micronutrients as well. While micronutrient content isn’t extremely high due to processing, the profile is likely comparable to a beef burger which provides minimal vitamins and minerals beyond iron and B12.
Pairing your veggie burger with a whole food side like a salad, fruit, or roasted vegetables can help further boost your micronutrient intake.
How Morningstar Black Bean Burgers Compare to Other Veggie Burgers
Morningstar offers a range of frozen veggie burger options, each with their own nutritional profiles:
| Burger | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Black Bean Burger | 130 | 9g | 3g | 18g |
| Garden Veggie Burger | 100 | 7g | 3.5g | 15g |
| Chik’n Veggie Burger | 120 | 14g | 3g | 9g |
| Veggie Medleys Burger | 80 | 6g | 1.5g | 15g |
| All American Veggie Burger | 180 | 14g | 7g | 18g |
Compared to the other options, black bean burgers are moderate in calories and carbs, and higher in protein and fat. Garden veggie burgers are a bit lower in calories and fat, while Chik’n burgers offer more protein at the same calorie count.
For those closely managing carbs, the Chik’n and Veggie Medleys varieties may be better choices, with roughly half the carbs of the black bean version. Overall though, all of Morningstar’s frozen veggie burgers provide decent nutrition in a convenient plant-based package.
How Morningstar Black Bean Burgers Compare to Beef Burgers
Here’s how a 70g Morningstar black bean patty stacks up against an equivalent sized beef burger patty:
| Nutrient | Morningstar Black Bean | Beef Burger |
|---|---|---|
| Calories | 130 | 260 |
| Total Fat | 3g | 15g |
| Saturated Fat | 0.5g | 6g |
| Protein | 9g | 25g |
| Carbohydrates | 18g | 0g |
| Sodium | 380mg | 310mg |
| Iron | 15% DV | 15% DV |
Compared to beef, Morningstar black bean burgers are significantly lower in calories, fat, and saturated fat. They’re also free of cholesterol.
However, they contain less protein than beef. Adding cheese or another protein source can help close the protein gap.
Morningstar burgers also provide more beneficial fiber and complex carbs vs. beef’s zero carb content. But sodium is somewhat higher than a regular beef burger patty.
Overall, black bean burgers offer a lower calorie, lower fat option rich in plant protein, fiber and nutrients. But those looking to closely mimic beef’s hearty protein content may prefer a blended veggie burger with concentrated soy or pea protein isolates.
Health and Sustainability Benefits of Choosing Veggie Burgers Over Beef
Research shows reducing red meat intake in favor of plant proteins like beans, nuts and soy can have significant health perks:
– Lower risk of heart disease, cancer, diabetes, and obesity
– Improved blood cholesterol levels
– Increased intakes of beneficial nutrients like fiber, vitamins A, C, and E
Additionally, producing plant-based foods has a dramatically smaller environmental footprint. Beef production requires far more water, land, feed and energy inputs versus plant crops. Shifting towards plant-based meat alternatives like veggie burgers can benefit human health and environmental sustainability.
Cost Comparison
From a price perspective, frozen veggie burgers are generally more expensive than regular beef hamburger patties. Based on average U.S. supermarket prices:
– Morningstar black bean burgers: $3.99 to $4.99 for 4 patties
– 80/20 ground beef: $5.99 per pound, yielding 4 quarter-pound patties
However, the higher price brings extra benefits like lower calories, healthier fats, more fiber, and no cholesterol. The added nutrition justifies the slightly higher cost for many health-conscious consumers.
And prices vary considerably based on promotions and purchase location. Buying larger quantities when veggie burgers go on sale helps reduce the per-burger cost. Overall, veggie burgers remain an affordable, nutritious choice for those looking to cut back on meat.
Final Verdict
Overall, Morningstar Farms’ black bean burger is a fairly nutritious frozen veggie burger option. With 9g plant-based protein, 5g fiber and minimal saturated fat per patty, they offer a wholesome alternative to beef burgers.
While sodium content is higher than ideal, these burgers supply a range of vitamins, minerals, and antioxidants from real-food ingredients like beans, corn, rice and onion. Avoiding synthetic preservatives is another plus.
Black bean burgers make an easy weeknight dinner, backyard cookout option, or school lunch pick for kids. Pair them with veggie sides and fresh fruit for a balanced meal.
For an even healthier choice, look for brands with simpler, whole food ingredients and lower sodium. But Morningstar black bean burgers are a good nutritional value in the frozen veggie burger category. Their reasonable price and wide availability add to their appeal as a go-to plant-based burger option.
References
[1] Morningstar Farms Black Bean Burgers Nutrition Facts. https://www.morningstarfarms.com/en_US/products/burgers/black-bean-burgers-product.html
[2] Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174036/nutrients
[3] The Nutritional Value of Plant-Based Meat Alternatives: What’s the Evidence? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7241073/
[4] Health effect of vegetarian diets. https://academic.oup.com/ajcn/article/89/5/1627S/4596952
[5] Red meat, processed meat, and other dietary protein sources and risk of overall and cause-specific mortality in The Netherlands Cohort Study. https://pubmed.ncbi.nlm.nih.gov/33151181/
[6] Food chains and environment: A review of environmental impacts and sustainability of food production and consumption. https://www.sciencedirect.com/science/article/abs/pii/S0278431922000606
