Impossible Burger Nutrition Facts 2026: Full Macro and Ingredient Guide

A 4-ounce (113-gram) Impossible Burger patty contains 240 calories, 19 grams of protein, 14 grams of total fat including 8 grams of saturated fat, 9 grams of carbohydrates with 3 grams of fiber, and 370 milligrams of sodium according to Impossible Foods’ 2026 published nutrition data. Those numbers place the Impossible Burger in a nutritional middle ground between a beef burger and a whole-food plant-based burger, with specific strengths and weaknesses that depend on what you’re comparing it to.

More on this topic: Calamari Nutrition Facts 2026: Protein, Selenium, and Health

What most consumers miss when they pick up an Impossible Burger is the fortification story. The product delivers 130% of the daily value for vitamin B12 as cyanocobalamin, 25% for iron as soy leghemoglobin, and 45% for zinc as zinc gluconate. These are not naturally occurring nutrients from whole food ingredients. They are added vitamins and minerals that make the nutritional panel look competitive with beef while coming from an engineered plant-based matrix.

This guide walks you through every number on the Impossible Burger nutrition panel with named ingredient analysis, a three-way comparison against beef and homemade veggie burgers, and a direct assessment of whether this product qualifies as healthy or if the processing and sodium content change the answer. You’ll learn who should eat it, who should avoid it, and exactly what soy leghemoglobin is.

Impossible Burger Nutrition Facts

The complete nutrition facts for a 4-ounce Impossible Burger patty include 240 calories, 19 grams of protein, 14 grams of total fat (8 grams saturated, 0 grams trans), 9 grams of total carbohydrates (3 grams dietary fiber, less than 1 gram sugar), and 370 milligrams of sodium according to manufacturer-published data for the 2026 product formulation. The micronutrient profile is heavily fortified.

The calorie breakdown by macronutrient source splits roughly as follows. Protein at 19 grams contributes 76 calories (32% of total). Fat at 14 grams contributes 126 calories (53% of total). Carbohydrates at 9 grams contribute 36 calories (15% of total). This macronutrient distribution is similar to ground beef in protein-to-fat ratio, which is intentional product design. Impossible Foods engineered the Impossible Burger to replicate beef’s nutritional experience, not to create a low-fat health food.

The fiber content at 3 grams per serving is a nutritional differentiator from beef, which contains zero fiber. This fiber comes from soy protein concentrate and methylcellulose, a plant-derived thickening agent. Three grams of fiber represents about 10% of the 25 to 38-gram daily Adequate Intake for fiber per the Dietary Guidelines for Americans 2020-2025. This is a genuine nutritional advantage over beef that exists regardless of how you feel about processed food.

The sugar content at less than 1 gram per serving is negligible and comes from residual carbohydrates in the soy and potato protein ingredients. No sugar is added to the Impossible Burger formulation. This distinguishes it from some other plant-based meat products that include added sugars for flavor browning.

Impossible Burger Calories

An Impossible Burger patty at 4 ounces contains 240 calories, which is approximately 16% fewer calories than an equivalent 80/20 ground beef patty at 287 calories per 4-ounce cooked serving according to USDA FoodData Central reference values. The calorie savings come from the Impossible Burger’s lower total fat content relative to beef.

The calorie comparison changes when you factor in cooking method and added ingredients. A restaurant Impossible Burger served on a brioche bun with cheese, special sauce, lettuce, tomato, and fries is a 900 to 1,200-calorie meal regardless of the patty’s 240-calorie starting point. The patty calories are only one component of the total meal. The health halo effect of the word “plant-based” can lead consumers to underestimate the calorie content of the full burger assembly.

For calorie tracking purposes, the Impossible Burger patty itself is moderate in calorie density. At 240 calories, it falls between a grilled chicken breast at approximately 180 calories per 4 ounces and a beef burger at 287 calories. The patty can fit into a calorie-controlled eating plan in the same way any single protein source can. The bun, cheese, sauces, and sides determine whether the meal stays within calorie targets.

Cooking method slightly affects calorie content. Pan-frying the Impossible Burger in added oil increases total fat and calories. Grilling or broiling without added fat maintains the 240-calorie baseline. The manufacturer recommends cooking to 160 degrees Fahrenheit internal temperature regardless of method.

Impossible Burger Protein

The Impossible Burger contains 19 grams of protein per 4-ounce patty, sourced primarily from soy protein concentrate and textured soy protein. This protein quantity is comparable to an 80/20 beef patty at 20 grams per equivalent serving, making the Impossible Burger a legitimate high-protein food by quantity alone.

Protein quality tells a more nuanced story. Soy protein is a complete protein containing all nine essential amino acids, with a Protein Digestibility Corrected Amino Acid Score of approximately 0.95 to 1.0, comparable to beef protein. The Academy of Nutrition and Dietetics recognizes soy protein as nutritionally equivalent to animal protein for human health. On a gram-for-gram basis, the protein in an Impossible Burger and the protein in a beef burger are roughly equivalent in their ability to support human muscle maintenance and repair.

The protein in the Impossible Burger comes from processed soy ingredients, not whole soybeans. Soy protein concentrate is produced by removing the soluble carbohydrates from defatted soy flakes, leaving a product that is approximately 70% protein. This processing concentrates the protein while removing the fiber and phytonutrients present in whole soybeans. The tradeoff is higher protein density at the cost of whole-food nutrition.

For someone tracking protein intake, 19 grams represents 34 to 41% of the 46 to 56-gram daily Recommended Dietary Allowance for protein. An athlete or physically active person with higher protein needs might consume two patties or combine one patty with other protein sources throughout the day.

Key Takeaway: The Impossible Burger matches beef on protein quantity and quality. Where it differs is in the food matrix. The protein comes from processed soy concentrate rather than intact muscle tissue or whole soybeans.

Impossible Burger Ingredients

The Impossible Burger ingredient list according to the manufacturer’s 2026 product specification includes water, soy protein concentrate, coconut oil, sunflower oil, natural flavors, methylcellulose, cultured dextrose, modified food starch, soy leghemoglobin, and added vitamins and minerals including zinc gluconate, thiamin mononitrate (vitamin B1), niacin, pyridoxine hydrochloride (vitamin B6), riboflavin (vitamin B2), cyanocobalamin (vitamin B12), folic acid, and calcium pantothenate.

Soy protein concentrate provides the protein structure that mimics ground beef texture. Coconut oil provides the saturated fat that creates the mouthfeel and juiciness associated with beef fat. Sunflower oil contributes unsaturated fats. Methylcellulose is a plant-derived binder that holds the patty together during cooking, functioning similarly to egg in traditional burgers. Cultured dextrose is a fermentation-derived preservative. Modified food starch improves texture and moisture retention.

Soy leghemoglobin is the ingredient that makes the Impossible Burger unique among plant-based meats. It is a heme-containing protein produced by genetically engineered yeast that ferments in a process similar to beer brewing. Soy leghemoglobin is what gives the Impossible Burger its meat-like flavor and the red-to-brown color change during cooking. It is not present in other plant-based burgers, and it is the ingredient that received the most regulatory scrutiny during the product’s development.

The vitamin and mineral blend is added to match or exceed the micronutrient profile of beef. Beef naturally contains iron, zinc, and B vitamins. The Impossible Burger achieves its micronutrient numbers through fortification with isolated vitamin and mineral compounds. The nutrition panel looks similar to beef, but the source of each micronutrient is a laboratory ingredient rather than a whole-food component.

Impossible Burger Sodium Content

The Impossible Burger contains 370 milligrams of sodium per 4-ounce patty, which is 16% of the Dietary Guidelines for Americans 2020-2025 daily sodium limit of 2,300 milligrams and 25% of the American Heart Association’s ideal limit of 1,500 milligrams. This sodium content is the single most important nutritional concern with this product.

Sodium in the Impossible Burger comes from multiple sources including salt added during formulation, naturally occurring sodium in soy ingredients, and sodium-containing processing aids. The 370-milligram figure is for the patty alone before any bun, cheese, condiments, or pickles. A fully assembled restaurant Impossible Burger with a standard bun, American cheese, ketchup, mustard, and pickles can easily exceed 1,000 milligrams of sodium. That’s 43% of the daily 2,300-milligram limit in a single sandwich.

For someone with hypertension, the sodium content deserves careful attention. The American Heart Association recommends that individuals with high blood pressure limit sodium to 1,500 milligrams or less per day. One fully assembled Impossible Burger meal with fries can approach or exceed this entire daily allowance. The plant-based health halo should not obscure the sodium reality.

The sodium content of the Impossible Burger is higher than a homemade unseasoned beef patty at approximately 75 milligrams per 4 ounces but comparable to a seasoned restaurant beef patty. Many restaurant beef patties are seasoned with salt during cooking and contain 300 to 500 milligrams of sodium per patty. The Impossible Burger is not uniquely high in sodium compared to other restaurant burgers. It is high in sodium compared to unprocessed home-cooked protein sources.

Impossible Burger Saturated Fat

The Impossible Burger contains 8 grams of saturated fat per 4-ounce patty, representing 40% of the 20-gram daily limit recommended by the American Heart Association for a 2,000-calorie diet. This saturated fat content is comparable to an 80/20 beef patty at 9 grams and substantially higher than a whole-food plant-based burger.

The saturated fat in the Impossible Burger comes primarily from coconut oil, the second ingredient after water and soy protein concentrate. Coconut oil is approximately 82% saturated fat, making it one of the most saturated fat-dense plant oils available. Impossible Foods selected coconut oil specifically because its saturated fat profile creates the solid-at-room-temperature texture and the mouthfeel that mimics beef fat. The ingredient choice was culinary, not nutritional.

Coconut oil’s saturated fat is composed primarily of lauric acid, a medium-chain fatty acid that raises both LDL (low-density lipoprotein) and HDL (high-density lipoprotein) cholesterol. The net cardiovascular effect of coconut oil remains debated in nutrition science. A 2020 meta-analysis published in the American Journal of Clinical Nutrition found that coconut oil raised LDL cholesterol more than non-tropical vegetable oils and less than butter. The American Heart Association continues to recommend limiting coconut oil intake due to its LDL-raising effect.

The saturated fat content means the Impossible Burger is not a low-saturated-fat food. It contains the same saturated fat load as the beef burger it replaces. If saturated fat reduction is the primary health goal driving a switch from beef to plant-based alternatives, the Impossible Burger does not deliver that specific benefit.

Key Takeaway: The Impossible Burger matches beef on saturated fat at 8 grams per patty. If your reason for choosing plant-based is saturated fat reduction, this product does not help. A homemade black bean burger at 0.5 grams of saturated fat does.

Soy Leghemoglobin Impossible Burger

Soy leghemoglobin is the genetically engineered heme protein that gives the Impossible Burger its meat-like flavor, red color when raw, and brown color when cooked. It is produced by inserting the soybean leghemoglobin gene into Pichia pastoris yeast, which then ferments in large tanks to produce the heme protein. This ingredient is the technological centerpiece of the product.

Leghemoglobin in nature is a protein found in the root nodules of soybean plants, where it facilitates oxygen transport for nitrogen-fixing bacteria. The leghemoglobin in the Impossible Burger is chemically identical to the protein found in soybean roots, but it is produced through fermentation rather than extracted from plants. The FDA reviewed the safety of soy leghemoglobin and issued a “no questions” letter in 2018, indicating the agency did not object to the manufacturer’s conclusion that the ingredient is Generally Recognized as Safe.

The heme iron in soy leghemoglobin is what creates the meat-like sensory experience. Heme iron catalyzes the Maillard browning reactions and lipid oxidation that produce the characteristic flavors of cooked meat. When an Impossible Burger patty hits a hot grill, the soy leghemoglobin undergoes the same chemical transformations that beef myoglobin undergoes, producing the same flavor compounds. This is the biochemical reason the Impossible Burger tastes more like beef than other plant-based burgers.

Soy leghemoglobin is also the ingredient that draws the most consumer questions. It is genetically engineered. It is produced by fermentation in a laboratory setting. It is not an ingredient found in any traditional food. Whether this matters to you depends on your personal stance on genetic engineering and food technology. The FDA has determined it is safe. Your comfort level with that determination is a personal decision.

Impossible Burger Heme Iron

The Impossible Burger contains 4.2 milligrams of iron per 4-ounce patty from soy leghemoglobin, which is heme iron structurally similar to the heme iron in beef. This represents 25% of the 18-milligram daily value for iron and is one of the product’s strongest nutritional features for populations at risk of iron deficiency.

Heme iron from animal sources has approximately 15 to 35% absorption efficiency in the human digestive tract. Non-heme iron from plant sources has approximately 2 to 20% absorption efficiency, influenced by co-consumed enhancers (vitamin C, meat protein) and inhibitors (phytates, tannins, calcium). The soy leghemoglobin heme iron in the Impossible Burger has not been directly compared to beef heme iron in published human absorption studies. The manufacturer states that it is bioavailable based on its structural identity to animal heme iron. Independent research confirming the absorption efficiency specifically from the Impossible Burger food matrix is limited.

The presence of heme iron distinguishes the Impossible Burger from other plant-based burgers that rely on non-heme iron from legumes and grains. For vegetarians and vegans who avoid animal products but may be at risk for iron deficiency, the Impossible Burger provides an iron source with potentially higher bioavailability than standard plant iron sources. This is a legitimate nutritional advantage, assuming the heme iron from soy leghemoglobin is absorbed comparably to animal heme iron.

The heme iron content is also relevant for people with hemochromatosis, a genetic condition causing excessive iron absorption and accumulation. These individuals are typically advised to limit heme iron intake from animal sources. The NIH Office of Dietary Supplements notes that heme iron absorption is less regulated by the body than non-heme iron absorption. Whether soy leghemoglobin heme iron poses the same concern for hemochromatosis patients as beef heme iron has not been specifically studied.

For a deeper understanding, check McRib Nutrition Facts 2026: Full Ingredient and Health Breakdown

Impossible Burger vs Beef Nutrition

The Impossible Burger and 80/20 ground beef are nutritionally similar in protein, total fat, saturated fat, and calories, with the Impossible Burger containing slightly fewer calories (240 vs 287), equivalent protein (19g vs 20g), less total fat (14g vs 23g), similar saturated fat (8g vs 9g), and more sodium (370mg vs 75mg for unseasoned beef). The key nutritional differences are fiber (3g vs 0g), iron type (heme from soy leghemoglobin vs heme from myoglobin), and micronutrient sourcing (fortified vs naturally occurring).

The fiber advantage of the Impossible Burger is real. Three grams of dietary fiber from soy and methylcellulose contributes to daily fiber intake that beef does not. On a population level, fiber underconsumption is a public health concern. The Dietary Guidelines for Americans 2020-2025 identify fiber as a nutrient of public health concern because most Americans consume less than half the recommended amount. The Impossible Burger contributes fiber. Beef does not.

The sodium disadvantage of the Impossible Burger is equally real. At 370 milligrams versus 75 milligrams for an unseasoned home-cooked beef patty, the Impossible Burger adds sodium that beef does not inherently contain. Restaurant beef patties are typically seasoned with salt and may contain comparable sodium, but the home-cooked comparison favors beef. For someone managing hypertension, this difference matters.

The micronutrient comparison reveals the fortification strategy. Beef provides iron as heme iron from myoglobin, zinc naturally, and B vitamins naturally including B12. The Impossible Burger matches these micronutrients through addition of isolated compounds: soy leghemoglobin for iron, zinc gluconate for zinc, cyanocobalamin for B12. The nutrition panel numbers look similar. The source of those numbers is fundamentally different.

Impossible Burger vs Beyond Burger Nutrition

The Impossible Burger and Beyond Burger are the two dominant plant-based meat alternatives, and their nutritional profiles are more similar than different. The Beyond Burger contains 230 calories, 20 grams of protein, 14 grams of total fat, 5 grams of saturated fat, 7 grams of carbohydrates, 2 grams of fiber, and 390 milligrams of sodium per 4-ounce patty according to manufacturer data.

The saturated fat difference is the most meaningful nutritional distinction. The Impossible Burger at 8 grams of saturated fat comes primarily from coconut oil. The Beyond Burger at 5 grams of saturated fat uses a blend of coconut oil, cocoa butter, and expeller-pressed canola oil. The Beyond Burger’s lower saturated fat content gives it an edge for cardiovascular health considerations, though both products contain more saturated fat than whole-food plant-based protein sources.

The protein comparison is essentially a tie. Impossible at 19 grams, Beyond at 20 grams. Both use processed plant protein sources. Impossible uses soy protein concentrate. Beyond uses pea protein isolate, rice protein, and mung bean protein. Both are complete protein sources in the context of their amino acid profiles, though soy protein has a slightly higher PDCAAS than pea protein in isolation.

The ingredient philosophy differs between the two products. Impossible leans into food technology with genetically engineered soy leghemoglobin for meat-like flavor. Beyond avoids GMO ingredients and uses beet juice extract for color instead of heme iron. Neither approach is inherently healthier. They represent different strategies for solving the same plant-based meat challenge.

Impossible Burger vs Homemade Veggie Burger

A homemade black bean or lentil burger patty contains approximately 150 calories, 8 grams of protein, 3 grams of fat, 0.5 grams of saturated fat, 6 grams of fiber, and 200 milligrams of sodium per 4-ounce patty. Compared to the Impossible Burger, the homemade version has fewer calories, less protein, dramatically less saturated fat, more fiber, and less sodium.

The protein difference is the largest nutritional gap. A homemade bean burger at 8 grams of protein provides less than half the protein of an Impossible Burger at 19 grams. For someone who relies on plant-based burgers as a primary protein source, this difference is meaningful. The Impossible Burger functions as a direct protein replacement for meat. A homemade veggie burger functions as a complementary protein source within a broader meal.

The ingredient list difference tells the processing story. A homemade black bean burger contains black beans, onion, garlic, breadcrumbs, egg or flax binder, and spices. That’s five to seven recognizable whole-food ingredients. The Impossible Burger contains over 20 ingredients including isolated proteins, extracted oils, modified starches, and fortified vitamins. The homemade version is a whole food. The Impossible Burger is an engineered food product designed to replicate the experience of eating meat.

The nutritional tradeoff is straightforward. Choose the Impossible Burger for higher protein and a meat-like experience with more processing and sodium. Choose a homemade veggie burger for more fiber, less saturated fat, less sodium, and whole-food ingredients with less protein and a different eating experience. Both can fit into a healthy dietary pattern. They serve different purposes.

Key Takeaway: The Impossible Burger is a protein-competitive meat alternative with processing tradeoffs. A homemade bean burger is a whole-food plant protein with lower protein density but higher fiber and lower sodium. Different tools for different nutritional goals.

Is the Impossible Burger Healthy

The Impossible Burger is healthier than a beef burger in some dimensions (fiber content, zero cholesterol, lower total fat) and less healthy in others (higher sodium, comparable saturated fat, higher degree of processing). It is not a health food in the way whole vegetables and legumes are health foods. It is a processed plant-based meat alternative that offers specific nutritional advantages and disadvantages depending on what you compare it to.

The fiber advantage is the clearest health win. Beef provides zero fiber. The Impossible Burger provides 3 grams. In a food environment where fiber deficiency is a population-level public health concern, any contribution toward meeting the 25 to 38-gram daily Adequate Intake is positive. This advantage exists regardless of processing concerns.

The saturated fat equivalence to beef is the clearest health limitation. The American Heart Association recommends limiting saturated fat to 5 to 6% of total calories, approximately 13 grams on a 2,000-calorie diet. A single Impossible Burger at 8 grams of saturated fat consumes 62% of that limit before you add cheese, which adds another 4 to 6 grams. The plant-based label does not make the saturated fat less saturated.

The processing level is the most debated aspect of the Impossible Burger’s health assessment. The NOVA food classification system categorizes the Impossible Burger as an ultra-processed food due to its use of extracted oils, isolated proteins, modified starches, and fortified micronutrients. The Academy of Nutrition and Dietetics acknowledges that not all processed foods are nutritionally equivalent and that fortification can address nutrient gaps. The health impact of long-term consumption of ultra-processed plant-based meat alternatives versus whole-food plant proteins has not been studied in long-term endpoint trials.

Impossible Burger Weight Loss

The Impossible Burger can fit into a weight loss eating plan at 240 calories per patty with 19 grams of satiating protein, but weight loss compatibility depends entirely on what else is on the plate and how the patty is prepared. A patty alone is moderate in calories. A fully loaded burger meal can exceed 1,000 calories.

Protein’s satiety effect is well-documented in nutrition research. At 19 grams of protein per patty, the Impossible Burger triggers peptide YY and GLP-1 release that promotes fullness. This satiety signal can help with portion control at the meal and potentially reduce snacking between meals. The 3 grams of fiber adds gastric volume that reinforces the fullness signal through stomach distension.

The weight loss pitfall is the burger assembly, not the patty. A standard restaurant Impossible Burger on a brioche bun with vegan cheese, special sauce, and a side of fries is not a weight loss meal regardless of the plant-based patty. The patty’s 240 calories become irrelevant when the total meal exceeds 1,000 calories. For weight loss, order the patty on a lettuce wrap or alongside a salad with light dressing.

Cooking method also affects calorie content. Grilling, broiling, or air-frying the patty without added oil maintains the 240-calorie baseline. Pan-frying in oil adds 40 to 120 calories depending on oil amount. Restaurant preparation methods vary, and requesting no added oil or butter during cooking can reduce the calorie impact.

Impossible Burger Processing

The Impossible Burger is an ultra-processed food according to the NOVA classification system, which defines ultra-processed foods as formulations of ingredients, mostly of exclusive industrial use, that result from a series of industrial processes. The ingredient list confirms this classification with soy protein concentrate, coconut oil, methylcellulose, modified food starch, cultured dextrose, and isolated vitamin and mineral additives.

Processing is not synonymous with harmful. The processing of soy protein concentrate removes soluble carbohydrates and concentrates protein, making it a more efficient protein delivery vehicle than whole soybeans. The fermentation that produces soy leghemoglobin is similar to the fermentation that produces beer, bread, and yogurt. The fortification with vitamins and minerals addresses specific nutrient gaps that exist in plant-based diets. Each processing step has a functional purpose.

The health concern with ultra-processed foods in epidemiological research is an association with higher calorie intake, weight gain, and metabolic disturbance. A 2022 study published in the American Journal of Clinical Nutrition found that ultra-processed food consumption was associated with higher total calorie intake and weight gain over time. This research did not specifically study the Impossible Burger. It studied ultra-processed foods as a category including sugary beverages, packaged snacks, and reconstituted meat products.

The Impossible Burger is a specific food, not a food category. Extrapolating the health risks of ultra-processed foods as a general category to this specific product is scientifically imprecise. The product has not been studied in long-term health outcome trials. The processing concern is theoretical and category-based, not product-specific and evidence-based.

A closely related topic: 7 Brew Energy Nutrition Facts 2026: Calories, Caffeine, Sugar

Impossible Burger GMO

The Impossible Burger contains genetically modified organisms. Soy leghemoglobin is produced by genetically engineered yeast. The soy protein concentrate is derived from genetically engineered soybeans. Impossible Foods has been transparent about its use of genetic engineering, describing it as a tool for creating the heme protein that defines the product’s meat-like character.

GMO status matters to some consumers and not to others. The FDA, National Academies of Sciences, and World Health Organization have all concluded that genetically engineered foods currently on the market are safe to eat. These scientific consensus statements do not resolve the personal, ethical, or environmental concerns that some consumers have about genetic engineering. The relevant information is that the Impossible Burger contains GMO ingredients, and the consumer can make an informed choice based on that information.

The Impossible Burger is not certified organic. Organic certification prohibits the use of genetic engineering, so any organic plant-based burger is GMO-free by definition. The Beyond Burger is also not certified organic but uses non-GMO ingredients verified through the Non-GMO Project. For consumers who avoid GMOs, the Beyond Burger or a homemade veggie burger are alternatives to the Impossible Burger.

The GMO status does not affect the nutrition facts panel. A genetically engineered ingredient and a non-genetically engineered ingredient with the same chemical structure are nutritionally identical. The GMO concern is about production method, not about what appears on the nutrition label.

Key Takeaway: The Impossible Burger contains GMO ingredients including genetically engineered soy leghemoglobin. This is a personal choice issue, not a nutritional safety issue per major scientific organizations.

Impossible Burger Allergens

The Impossible Burger contains soy and coconut, two of the FDA-recognized major food allergens. It does not contain wheat, dairy, eggs, fish, shellfish, peanuts, or tree nuts other than coconut. The soy allergen comes from soy protein concentrate. The coconut allergen comes from coconut oil.

Soy allergy is one of the more common food allergies, particularly in children, though many outgrow it by adulthood. For an adult with a soy allergy, the Impossible Burger is contraindicated. Soy protein concentrate contains the allergenic proteins found in soybeans, and an allergic individual will react to the Impossible Burger the same way they react to tofu, edamame, or soy milk.

Coconut allergy is less common than soy allergy. Coconut is classified as a tree nut by the FDA for labeling purposes, though it is botanically a drupe and not a true nut. Individuals with tree nut allergies may or may not react to coconut, and a board-certified allergist can provide individual guidance. The Impossible Burger contains coconut oil, and individuals with a confirmed coconut allergy should avoid it.

The Impossible Burger is produced in facilities that may also process other allergens. Cross-contact risk is disclosed on the packaging. Individuals with severe food allergies should read the full allergen statement on the specific package they are purchasing and, if the risk of cross-contact is unacceptable, choose a product produced in a dedicated allergen-free facility.

Impossible Burger Soy Allergy

The Impossible Burger is not safe for individuals with a soy allergy because soy protein concentrate is the primary ingredient after water. A soy-allergic individual will react to the Impossible Burger the same way they react to any soy-containing food. There is no low-soy or soy-free version of this product.

Soy protein concentrate contains the major soy allergens including Gly m 5 (beta-conglycinin) and Gly m 6 (glycinin). These storage proteins are the primary triggers of IgE-mediated soy allergy. Processing into protein concentrate does not remove these allergenic proteins. It concentrates them alongside the total protein content. A soy-allergic person eating an Impossible Burger is consuming a concentrated dose of the very proteins that trigger their allergic response.

Soy allergy symptoms range from mild oral itching and hives to severe anaphylaxis with respiratory distress and cardiovascular collapse. The severity of a previous reaction does not reliably predict the severity of a future reaction. Even individuals with a history of mild soy reactions should avoid the Impossible Burger because sensitization levels and reaction severity can change over time.

For a soy-allergic individual seeking a plant-based burger, the Beyond Burger uses pea protein instead of soy protein and is soy-free. Homemade burgers using bean, lentil, or mushroom bases also avoid soy. Restaurant Impossible Burgers pose an additional risk because the same grill surface used for the Impossible patty may also be used for soy-containing items, and restaurant staff may not reliably communicate cross-contact risk.

Who Should Not Eat Impossible Burger

Several specific groups should avoid or limit the Impossible Burger: individuals with soy allergy (absolute contraindication), individuals with coconut allergy, individuals with hypertension who are closely monitoring sodium intake, individuals with hemochromatosis, and individuals who avoid GMO ingredients for personal or religious reasons.

People with soy allergy have an absolute contraindication. Soy protein concentrate is the primary protein source, and an allergic reaction is predictable and potentially severe. People with coconut allergy have a relative contraindication depending on the severity of their allergy and their allergist’s guidance on coconut oil specifically.

People with hypertension or heart failure who are on strict sodium restriction should account for the 370 milligrams of sodium per patty, which is 25% of the 1,500-milligram ideal limit. A fully assembled burger meal can approach the entire day’s sodium budget. This does not mean the Impossible Burger is forbidden. It means it must be accounted for within the day’s total sodium intake, and the bun, cheese, and condiments must be selected with sodium content in mind.

People with hemochromatosis should discuss the heme iron from soy leghemoglobin with their hematologist. Heme iron is absorbed more efficiently than non-heme iron and is less regulated by the body’s iron-sensing mechanisms. Whether soy leghemoglobin heme iron behaves identically to beef heme iron in hemochromatosis patients has not been specifically studied, but caution is warranted until more data is available.

People with kidney disease on potassium or phosphorus restriction should note that the Impossible Burger contains 610 milligrams of potassium and phosphorus from soy protein and added phosphates. A registered dietitian specializing in renal nutrition can determine whether this fits within an individual’s daily potassium and phosphorus budget.

Frequently Asked Questions About Impossible Burger Nutrition

How many calories in an Impossible Burger patty?

A 4-ounce Impossible Burger patty contains 240 calories according to the manufacturer’s 2026 nutrition data.
This is approximately 47 fewer calories than an equivalent 80/20 beef patty at 287 calories per USDA FoodData Central.
The calorie savings come from the Impossible Burger’s lower total fat content relative to beef.

Is the Impossible Burger healthier than beef?

The Impossible Burger is healthier than beef in fiber content and total fat and less healthy in sodium and processing level, making it a mixed nutritional comparison rather than a clear win.
It provides 3 grams of fiber that beef lacks and has 14 grams of total fat versus 23 grams in beef.
It has 370 milligrams of sodium versus 75 milligrams in unseasoned beef and is more highly processed per the NOVA classification system.

What is the Impossible Burger made of?

The Impossible Burger is made primarily from water, soy protein concentrate, coconut oil, and sunflower oil with soy leghemoglobin for meat-like flavor and color.
It contains over 20 ingredients including methylcellulose as a binder and multiple fortified vitamins and minerals including cyanocobalamin (B12), zinc gluconate, and folic acid.
The soy leghemoglobin is produced by genetically engineered yeast through fermentation.

Does the Impossible Burger have heme iron?

The Impossible Burger contains heme iron from soy leghemoglobin at 4.2 milligrams per patty, which is 25% of the daily value.
This heme iron is structurally similar to the heme iron in beef but comes from fermentation rather than animal muscle tissue.
The bioavailability of soy leghemoglobin heme iron has not been directly compared to beef heme iron in published human absorption studies.

Is the Impossible Burger highly processed?

The Impossible Burger is classified as an ultra-processed food under the NOVA classification system due to its use of extracted oils, isolated proteins, modified starches, and fortified micronutrients.
The degree of processing does not automatically mean the product is unhealthy, and the long-term health effects of this specific product have not been studied in endpoint trials.
The ingredient list contains more than 20 items including laboratory-produced soy leghemoglobin, placing it closer to other engineered foods than to whole-food plant proteins.

Can you eat Impossible Burger if you have a soy allergy?

The Impossible Burger is not safe for individuals with soy allergy because soy protein concentrate is the primary ingredient.
Soy protein concentrate contains the major soy allergens and will trigger an allergic reaction in soy-allergic individuals.
The Beyond Burger uses pea protein instead of soy and is a soy-free plant-based alternative.

Where the Impossible Burger Fits in Your Diet

The Impossible Burger delivers 240 calories, 19 grams of complete protein, and 3 grams of fiber in a package that tastes remarkably like beef. It also delivers 370 milligrams of sodium, 8 grams of saturated fat, and an ingredient list that reads more like a food engineering project than a recipe. Both things are true at the same time.

If you’re choosing between an Impossible Burger and a beef burger for environmental or animal welfare reasons, the nutrition profile is comparable enough that the swap is nutritionally neutral for most people. If you’re choosing the Impossible Burger because you believe it is a health food, you need to recalibrate your expectations. It is a processed plant-based meat alternative with specific nutritional tradeoffs, not a salad in patty form.

Before you go further, consider reading Eggo Waffle Nutrition Facts 2026: Ingredients and Health

For the healthiest plant-based burger, you already know the answer. Beans, grains, vegetables, and spices formed into a patty in your own kitchen. The Impossible Burger is a convenient, protein-dense, technologically impressive alternative. It is not a replacement for whole-food plant proteins in a diet built around unprocessed ingredients.