With summer cookouts on the horizon, burgers are one of the easiest things to slap on the grill. A huge range of foods are available for your next barbecue, from beef to Impossible burgers and everything in between. You can find them in the freezer section, the butcher shop, or even the produce section.
Making better-for-you choices during a burgerpalooza can be a challenge, so we asked nutritionists for guidance. Here’s their rundown on the burgers that deliver great taste and better nutrition, too. Advertisement.
“This is my top choice for a burger,” registered dietician nutritionist Amy Gorin told HuffPost. “In addition to being a lean protein, salmon has heart-healthy EPA and DHA omega-3s. ” RDN Amanda Frankeny had a similar opinion: “Most fish is health-promoting, but salmon stands out nutritionally. ”.
Registered dietician Barbara Ruhs says you should make your own salmon burgers if you haven’t been able to find one you like that’s already made. Advertisement.
“The secret is to be gentle with your chopping and blending,” Ruhs told HuffPost. “I take salmon fillets and cut them into small pieces. Then I pulse them slowly in a food processor until they’re small enough to mix with other things.” My simple recipe is to add any mix of three fresh herbs, like dill, cilantro and chives. I add capers or relish with some mayo to keep the mixture from falling apart. ”.
More and more people are eating salmon burgers instead of regular beef burgers because they taste great and are good for you. But is a salmon burger healthy? Now that grilling season is here, this is a question you need to ask yourself if you want to make smart choices at your next dinner party.
In this article, we’ll take a close look at the nutrition profile of salmon burgers and compare them to beef burgers. We’ll also provide tips on how to pick healthy salmon burgers and make your own at home. By the end, you’ll know whether salmon burgers deserve a spot on your plate this summer.
An Overview of Salmon Burger Nutrition
Salmon is one of the healthiest fish you can eat. Plus it’s full of protein and omega-3 fatty acids, which are good for your heart. Salmon also contains important micronutrients like selenium, potassium, vitamin B12 and vitamin D.
Here’s a nutritional breakdown of a typical 4-ounce salmon burger made from canned red salmon
- Calories: 190
- Total fat: 10g
- Saturated fat: 2g
- Protein: 22g
- Omega-3s: 1.3g
- Vitamin D: 231% DV
- Selenium: 50% DV
Now let’s compare that to a typical 4-ounce beef burger made from 80/20 ground chuck
- Calories: 287
- Total fat: 23g
- Saturated fat: 9g
- Protein: 19g
- Omega-3s: 0.04g
- Vitamin D: 2% DV
- Selenium: 24% DV
By comparing these nutrition facts, it’s clear that salmon burgers are much better for you than beef burgers in some important ways.
Lower in Calories and Fat
- Salmon burgers contain about 100 fewer calories per serving compared to beef.
- They’re also lower in total fat, with just 10 grams versus 23 grams in beef.
- Saturated fat content is a whopping 7 grams less in salmon burgers. Reducing saturated fats has been shown to improve cholesterol levels.
Higher in Omega-3s
- Omega-3 fatty acids are strongly linked to heart health. Salmon burgers provide over 30 times more omega-3s than beef burgers.
- Omega-3s have anti-inflammatory effects that may help manage conditions like arthritis, asthma, and autoimmune disease.
More Vitamin D and Selenium
- Salmon burgers deliver far more vitamin D and selenium than beef burgers.
- Vitamin D promotes calcium absorption for strong bones while selenium acts as an antioxidant.
Lean, Satisfying Protein
- With 22 grams of protein per serving, salmon burgers can satisfy your protein needs.
- Salmon contains high-quality, lean protein that provides all the essential amino acids your body requires.
So in terms of calories, fats, omega-3s and key micronutrients, salmon burgers offer some clear nutritional advantages over beef. But beef still has a place in a healthy diet when enjoyed in moderation.
Picking the Healthiest Salmon Burgers
If you want to reap the nutritional benefits of salmon burgers, it pays to be choosy about what type you buy. Here are some tips for picking healthy salmon burgers at the store:
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Check the ingredients list – Make sure salmon is listed first. Avoid burgers with fillers like breadcrumbs and soy.
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Look for wild-caught salmon – Farm-raised salmon contains less omega-3s. Wild-caught is always best.
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Seek out responsibly sourced options – Opt for burgers made with sustainably caught salmon.
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Avoid added sauces or seasonings – Pick plain burgers and flavor them yourself to control sodium.
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Examine the nutrition facts – Comparison shop to find burgers lower in calories, fat and sodium.
Following these simple guidelines can help you identify the healthiest salmon burger options at the grocery store.
DIY: How to Make Your Own Salmon Burgers
For the ultimate in freshness and ingredient control, you can easily make salmon burgers at home. Here’s a simple recipe to try:
Ingredients:
- 1 (14 oz) can wild-caught red salmon, drained
- 1/3 cup whole wheat panko breadcrumbs
- 1 egg
- 3 chopped scallions
- 1 tbsp capers
- 2 tsp Dijon mustard
- 2 tsp fresh dill
- Black pepper to taste
Instructions:
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In a food processor, pulse together all ingredients until just combined. Be careful not to overmix.
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Form the mixture into 4 equal patties using your hands.
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In a nonstick pan, cook the patties over medium-high heat for 4 minutes per side until nicely browned.
That’s it! For added flavor, try topping your salmon burgers with a lemony aioli sauce. Pair them with a leafy green salad or oven-roasted veggies for a satisfying, nutritious meal.
Making salmon burgers at home lets you control the quality of ingredients. And canned wild salmon provides an affordable, sustainable option that’s ready to go anytime.
Are Salmon Burgers Healthy? The Verdict
When it comes to nutrition, salmon burgers deliver some impressive benefits compared to beef burgers. They’re lower in calories, total fat, and saturated fat. Salmon burgers also provide anti-inflammatory omega-3 fatty acids along with vitamin D and selenium.
However, beef still offers iron, zinc, and B vitamins that you won’t find in salmon. As with any food, moderation and variety are key for an overall balanced diet. An occasional grass-fed beef burger can fit into a healthy lifestyle when paired with veggies and whole grains.
But if you’re looking for a nutritious, lighter alternative this summer, salmon burgers deserve a spot on your plate. Just be mindful of choosing wild-caught options free of unhealthy add-ons. And take advantage of canned salmon to easily make your own burgers at home.
So are salmon burgers healthy? Yes! When enjoyed sensibly as part of an overall wholesome diet, salmon burgers can provide valuable nutrition benefits. They serve as an excellent way to get more anti-inflammatory omega-3 fatty acids and other important nutrients. Let salmon burgers add some delicious variety to your repertoire of grilled proteins this summer.
Parting tips from the experts
Jones gave this safety advice: “Animal protein that is not fully cooked has been linked to foodborne pathogens like salmonella and E. If you want to make sure your animal protein burgers are safe to eat, cook them to 165 degrees Fahrenheit. Use a thermometer to check if the proper temperature has been reached. ”.
Ruhs said it’s a good idea to consider what’s on the rest of your plate, too.
“Having French fries or onion rings with your burger once in a while is fine, but getting the right amount of each food every day is important,” Ruhs said. Once that great burger is cooked, she suggested loading it up with veggie toppings.
She said, “I love grilled onions and mushrooms, soft bibb lettuce, spicy arugula, roasted red peppers in a jar, pickled jalapeños, banana peppers, sweet pickle chips, crunchy dill pickles, avocados or fresh guacamole.”
As another reason to pair burgers and veggies, Ruhs cited a study from the University of California, Los Angeles supported by the Hass Avocado Board that showed adding half an avocado to a beef burger can help lower the inflammatory response caused by eating red meat.Advertisement
#2 Grass-fed 90% lean beef burgers
“When I’m in the mood for a real-deal burger, I choose grass-fed beef for its superior flavor and nutrients, like omega-3 fatty acids and less saturated fat,” RDN Chelsey Amer said.
Still, this more expensive option is not for everyone’s budget, RDN Vanessa Rissetto said. “But if you can afford it, or if you’re having burgers less often, it might be worth it,” she said.
Ruhs said, “I don’t eat burgers very often, but every once in a while, it’s great to enjoy one, especially if it’s leaner and grass-fed beef.”
She has pro tips for making a moister burger with this leaner meat. “Add one or two tablespoons of water to the beef mixture to make it more moist. Then, add some onions and herbs to help the meat stay moist while it’s grilling. Finally, don’t add salt until the burger is cooked. ”.
“Purely for flavor, I love a turkey burger when I’m in the mood,” Amer said.
Rissetto said this option is usually the leanest and easiest to digest. “It’s my go-to burger,” she said. Advertisement.
As Frankeny put it, an all-breast-meat turkey burger can get “that hockey puck-on-a-bun quality.” She gave some tips on how to avoid that.
“Enhance the flavor with garlic, onions and other aromatics,” Frankeny said. “Soften the patty by mixing in citrus juice, rolled oats, egg, breadcrumbs or mustard. Or top the cooked patty with a sweet-and-savory glaze. ”.
First, the nutritionists we talked to didn’t think the popular Impossible or Beyond burgers were a good vegetarian option. They’re good for the environment, but they’re highly processed and have about the same amount of saturated fat as a beef burger.
But there are other types of veggie burgers out there. “Not all veggie burgers are created equally,” Gorin said. “Good to great sources of protein and fiber are what I look for. This will help you feel full longer.” And I also like when the sodium content is on the lower side. ” Advertisement.
“Veggie burgers are an easy plant-based option, and they’re usually free from common allergens such as egg, nuts and soy,” RDN Jerlyn Jones said. “Look for at least 10 grams of protein, under 440 mg of sodium and at least three grams of dietary fiber in your veggie burger.”
Frankeny likes veggie burgers that have “everyday ingredients,” like mushrooms, whole grains and walnuts. “They’ll add a meaty texture and hearty flavor,” she said.
She also suggested comparing nutrition facts labels. When it comes to frozen veggie burgers, the amount of sodium can vary from 15 mg to 400 mg per patty, depending on the brand. ”.
For packaged, frozen veggie burgers, Rissetto suggested Morningstar Farms Grillers. “They taste pretty good, and I can name all the ingredients,” she said.
But Rissetto noted that many brands of veggie burgers contain fillers. She encourages people to make their own. Advertisement.
(Meat blended with mushrooms and other veggies.)
RDN Neva Cochran is a fan of blended burgers. “They give you a great partnership of animal and plant foods,” she told HuffPost. “You’ll increase the fiber of the burger while still getting the nutrients of beef, just in smaller amounts.”
Gorin said, “I love the idea of mixing mushrooms into your burger meat; it cuts down on the calories and fat.”
“As a plant-based dietitian, I appreciate an easy way to add more plants to meals. Jones said, “I like eating homemade turkey burgers that are mixed with chopped mushrooms and spinach to make them taste juicy and tender.” ”.
Ruhs said she’s made mushroom-blended burgers part of her cooking routine. “I love the umami that mushrooms add, and they make the burgers juicier, too. You can save money by adding mushrooms because you can make the beef last longer by mixing it with mushrooms three times as much as beef. ”.
Healthy Salmon Patties
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