Eating at Burger King doesn’t have to derail your health goals. While fast food is often known for calorie-packed items, Burger King offers some options that are lower in fat, calories, and sodium without compromising flavor. If you’re looking for some of the healthiest food at Burger King, consider options like the Whopper Jr. without mayo, the veggie burger, and the Garden Side Salad.
10 of the healthiest food options at Burger King
Whopper Jr. (no mayo)
Calories: 280 | Fat: 11g | Carbs: 27g | Protein: 13g | Sodium: 390mg
The Whopper Jr. without mayo is a smart choice if you’re craving the classic Whopper flavor but want to avoid the extra calories. By forgoing the mayo, this burger remains flavorful while significantly reducing fat content.
This burger has a moderate amount of protein and fewer calories than most other burgers, making it ideal for a lighter, filling meal. Pairing it with a salad or water helps balance the meal, giving you a taste of Burger King’s signature offering without nutritionally splurging.
Garden Side Salad (without dressing)
Calories: 60 | Fat: 0g | Carbs: 10g | Protein: 3g | Sodium: 85mg
The Garden Side Salad offers a nutrient-rich choice with minimal calories, perfect for adding extra fiber and vitamins to your meal. By skipping the dressing, you keep the calories low and enjoy the fresh flavors of mixed greens, tomatoes, and carrots. This option is great alongside a main item or as a light snack, providing a healthier alternative to fries or onion rings. Adding grilled chicken can increase protein without significantly increasing calories or fat, enhancing flavor and nutrition.
Chicken Garden Salad (no dressing)
Calories: 320 | Fat: 7g | Carbs: 18g | Protein: 39g | Sodium: 810mg
Packed with protein, the Chicken Garden Salad provides a filling meal that’s tasty and balanced. This option includes fresh veggies and grilled chicken, delivering a meal high in protein and lower in calories than most fried items. By leaving off the dressing, you can control calories and fat, making it a versatile option that’s satisfying and nutrient-rich. The salad’s mixed vegetables and grilled chicken help keep the sodium content in check, making it a fresh and flavorful choice.
If a no-dressing salad isn’t appealing, consider bringing your own mix from home or opt for a lighter option from the menu, like Ken’s Lite Honey Balsamic Vinaigrette.
Grilled Chicken Sandwich (no mayo)
Calories: 360 | Fat: 7g | Carbs: 38g | Protein: 28g | Sodium: 820mg
The Grilled Chicken Sandwich without mayo is a solid pick for those seeking protein and flavor without excessive fat or calories. Grilled chicken is naturally leaner than beef or fried chicken, and removing the mayo lowers the calorie count. This sandwich can be enjoyed on its own or with a side salad, and the simple, flavorful seasoning of the chicken keeps it satisfying. It’s a great alternative to heavier sandwiches for those watching their calorie intake.
Veggie Burger
Calories: 390 | Fat: 17g | Carbs: 42g | Protein: 21g | Sodium: 1000mg
A plant-based choice, Burger King’s Veggie Burger provides a reasonable amount of protein with fewer saturated fats than traditional burgers. It’s a good choice for vegetarians or those looking to cut back on red meat. Though higher in sodium than other choices, this option balances protein and carbs well, making it a filling yet moderate choice to sustain you through a busy workday on site.
4-Piece Chicken Nuggets
Calories: 170 | Fat: 11g | Carbs: 9g | Protein: 8g | Sodium: 310mg
These nuggets offer a portion-controlled snack with moderate fat and carbs, making them an easy choice for a mid-day energy boost without adding excessive calories. With just four pieces, the serving size is manageable, helping you stay within a healthy calorie range while still enjoying a bit of crispy chicken. Pairing with a small side salad or water helps balance out this snack, keeping it a satisfying yet low-calorie option.
Pro tip: Although the creamy dips can be tempting, they’re often high in sugar, fat, and calories. To stay calorie-friendly, opt for the Buffalo dipping sauce or BBQ sauce (although slightly higher in sugar).
Egg & Cheese Croissan’wich
Calories: 300 | Fat: 15g | Carbs: 29g | Protein: 11g | Sodium: 580mg
This breakfast sandwich offers a warm, comforting option with moderate calories and carbs to power you through a busy morning on the job. While slightly higher in fat, it’s still a balanced choice for breakfast when paired with a light side or coffee. The portion size and simple ingredients make it an easy grab-and-go option that’s filling and satisfying and won’t leave you in a mid-day slump.
French Toast Sticks (3 pieces)
Calories: 230 | Fat: 11g | Carbs: 27g | Protein: 3g | Sodium: 260mg
French Toast Sticks provide a touch of sweetness without a high-calorie hit, making them a good choice for a smaller breakfast. With only three pieces, they’re enough to curb your cravings without overloading on sugar and fat. Pairing them with black coffee or a low-calorie drink makes for a quick, easy breakfast that’s both indulgent and portion-controlled.
Hash Browns (small)
Calories: 250 | Fat: 17g | Carbs: 23g | Protein: 2g | Sodium: 570mg
Burger King’s small hash browns offer a crispy side with moderate calories and fat. This portion size is a lighter choice than larger fried options, providing just the right amount of crunch. These are a good pick if you’re looking for a tasty breakfast side without a high-calorie count.
Menu items to avoid
Bacon King Sandwich
Calories: 1,360 | Fat: 82g | Carbs: 49g | Protein: 63g | Sodium: 2,100mg
The Bacon King packs an immense amount of calories, saturated fat, and sodium. With over 80g of fat and over 1,000 calories, it’s one of the heaviest items on the menu and can easily exceed daily intake recommendations in a single meal.
Large Fries
Calories: 430 | Fat: 19g | Carbs: 62g | Protein: 5g | Sodium: 570mg
Large fries are high in carbs, calories, and fat and low in nutritional value, making them a less ideal choice if you’re watching your intake. They are a classic side but can quickly add extra calories and sodium to your meal without much ROI.
Double Whopper with Cheese
Calories: 980 | Fat: 63g | Carbs: 51g | Protein: 47g | Sodium: 1,460mg
With nearly 1,000 calories and a high sodium count, the Double Whopper with Cheese is best avoided by those on a health-conscious plan. Its high-fat content and calorie load make it challenging to incorporate into a balanced meal plan.
Bottom line
Choosing healthier options at Burger King can be simple with a bit of planning. Options like the Whopper Jr. without mayo, a Garden Side Salad, or even a few French Toast Sticks let you enjoy a tasty meal while keeping calories and sodium in check. Maintaining manageable portions and opting for lower-fat choices is key when looking to make fast food fit into your health goals.
Check out Burker King’s nutrition facts for more detailed nutritional information.
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