The worst hamburgers for your health — and the best ones to buy to avoid high sodium and fat
BBQ season is here, and for many Canadians, the chance to soak up more summer by having dinner outside is a key part to making the most of these sweet, sunny days. However, most barbecue fare can be a minefield of sodium.
A Health Canada report from 2017 states many Canadian kids and men consume the mineral to potentially health-affecting excess. That includes 72 per cent of children aged four to 13, and a whopping 90 per cent of men between ages 14 and 30. On the other hand, notably, less than half of women in the same age group aren't consuming excess sodium.
A small amount of sodium is a necessary part of a balanced diet as the mineral regulates blood pressure, keeps fluids in balance and helps muscle and nerve functioning. But too much is a serious health concern: "The average daily sodium intake of Canadians is currently estimated at 2,760 mg, which is higher than the established goal of 2,300 mg per day," Health Canada shares in that same report, going a long way to explaining the prevalence of high blood pressure in the country.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.
The study adds roughly 25 per cent of Canadians over age 20 have been diagnosed with high blood pressure. But it also explains the actual number is likely much higher, given the condition presents no symptoms and develops slowly. If that's not enough to have you put down the salt shaker, how about this: Heart disease and stroke are, respectively, the second and third leading causes of death in Canada after cancer.
Most of the excess sodium in the typical Canadian diet is found in salty snacks, condiments, canned soups, frozen entrees like pizza and microwaved meals — and, above all, bakery goods and processed meats. Burgers, sausages, canned meats and deli meats all fall under this last category. That means when it comes time to fire up the grill, those watching their sodium intake can't just reach for any old patty.
Here, we're comparing the nutritional label on a variety of popular grocery store favourites. From veggie burgers and imitation meat patties, to your classic chicken and beef burgers, this is everything you need to know about the sodium content in popular pre-made hamburger products you may be eyeing this summer.
What are the best and worst burgers when it comes to your health?
Beef burgers
Pre-formed beef burgers are a barbecue staple. However, these patties are typically full of sodium, with some packages noting a single patty could use up a whopping quarter of your recommended daily value (DV) intake. When it comes to the DV on nutrition labels, five per cent or less is a little, while 15 per cent and above is a lot.
President's Choice Thick and Juicy Beef Burgers
Sodium: 600 mg, 26% DV
Fat: 33 g (includes 15 g saturated + 1.5 g trans), 44% DV
No Name Beef Burgers
Sodium: 440 mg, 19% DV
Fat: 28 g (includes 13 g saturated + 2 g trans), 37% DV
Compliments Frozen Traditional Beef Burgers
Sodium: 390 mg, 17% DV
Fat: 10 g saturated + 1 g trans, 55% DV
Montana's Frozen Canadian Angus Beef Burgers
Sodium: 570 mg, 25% DV
Fat: 11 g saturated + 2 g trans, 65% DV
Chicken burgers
Changing it up with chicken burgers keeps barbecued dinners interesting as summer's heat continues on. These patties also seem to score slightly lower on sodium and fat levels than their beef counterparts.
Zabiha Halal Chicken Burgers
Sodium: 480 mg, 21% DV
Fat: 8 g (includes 2 g saturated), 11% DV
Compliments Balance Chicken Burgers
Sodium: 330 mg, 14% DV
Fat: 1.5 g saturated, 8% DV
Janes Breaded Chicken Burgers
Sodium: 410 mg, 18% DV
Fat: 1.5 g saturated, 8% DV
Great Value Chicken Burgers
Sodium: 300 mg, 13% DV
Fat: 11 g (includes 15 g saturated + 0.1 g trans), 15% DV
Fish burgers
Need a break from the red meats or poultry? Fish burgers are a good alternative when you're thinking of firing up the barbecue. Stick to non-breaded versions to stay on the healthier side.
Compliments Wild Pacific Salmon Burgers
Sodium: 310 mg, 13% DV
Fat: 0.3 saturated, 2% DV
President's Choice The Ultimate Atlantic Salmon Burgers
Sodium: 420 mg, 18% DV
Fat: 10g (includes 1.5 g saturated), 13% DV
High Liner Breaded Fish Burgers
Sodium: 610 mg, 27% DV
Fat: 13g (includes 1 g saturated), 17% DV
Janes Beer Battered Fish Burgers
Sodium: 410 mg, 18%
Fat: 1.5 g saturated, 8% DV
Plant-based protein burgers
Gone are the days of vegetarians getting left out at the cookout: Brands like Impossible, Beyond Meat, Yves and Gardein offer a this-close facsimile of their beef brethren — including the sodium and fat, it seems.
Beyond Meat Plant-Based Burgers
Sodium: 260 mg, 11% DV
Fat: 2 g saturated + 0 g trans, 10% DV
*Editor's note: Beyond Meat has informed Yahoo Canada they have updated their nutrition information. However, grocery store websites may still showcase previous nutrition data.
Impossible Plant-Based Burgers
Sodium: 370 mg, 16% DV
Fat: 8 g saturated, 40% DV
Yves The Good Veggie Burgers
Sodium: 310 mg, 14%
Fat: 0.2 g saturated, 3% DV
Gardein Suprême Plant-Based Burgers
Sodium: 420 mg, 18% DV
Fat: 9 saturated + 0.1 g trans, 44% DV
Veggie burgers
Burger patties composed of vegetables, beans, grains and seasonings are an old-school vegetarian staple. Typically, these burgers are top-tier in healthiness regarding sodium and fat levels.
Dr. Prager's California-Style Veggie Burgers
Sodium: 250 mg, 10% DV
Fat: 0 g saturated
Big Mountain The Original Veggie Burgers
Sodium: 135 mg, 6% DV
Fat: 2 g saturated, 10% DV
President's Choice Chickpea and Sweet Potato Veggie Burgers
Sodium: 590 mg, 26%
Fat: 9 g (including 1g saturated), 12% DV
Wholly Veggie The Big Griller Veggie Burgers
Sodium: 250 mg, 11% DV
Fat: 0.5 g saturated, 5% DV
Are hamburger buns also full of sodium?
Another potential sodium minefield standing between you and a barbecue meal that meets your dietary needs are burger buns. Some buns, it seems, might have as much salt as the patties they're clasped around.
Some buns from the D'Italiano brand have 16 per cent of your daily sodium allotment per bun. That means a burger with one of these buns could have as high as half your daily intake, depending on the variety of patty inside — and that's before you've put cheese or ketchup on it.
Wonderbread white buns, meanwhile, clock in at 10 per cent of your daily sodium needs — as do Compliments brand brioche buns. Villaggio's Toscana buns have 12 per cent of your daily sodium allowance, while Dempster's hamburger buns clock in at 10 per cent.
Don't forget the extra condiments
Even though it tastes sweet, ketchup packs a sodium punch. At 50 grams — or about four tablespoon's worth — you're being delivered 18.5 per cent of your daily sodium recommendation.
Mustard and relish aren't off the hook, either: According to the USDA, the average yellow mustard has 23.5 per cent of your daily sodium in a comparable amount. On the other hand, relish hovers around 16.5 per cent of your sodium needs for about four tablespoons. Adding cheese? One slice of Kraft Singles has 12 per cent of your sodium allowance, while Ziggy's brand cheddar slices offer seven per cent.
It's possible that building the perfect burger could cost an entire day's worth of sodium intake if you're not careful. But simple swaps — like reaching for unprocessed cheese, going light on the condiments and checking the nutrition facts on the buns — can keep things in check, as will occasionally choosing patties made from chicken, fish and vegetables in place of beef. Get ready to light the grill!
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