7 healthiest menu items at Burger King, according to researchers

When it comes to fast food, making healthy choices can seem like a tall order. However, while it may be difficult, it’s certainly not impossible. In fact, we spoke to expert dietitians to find out the healthy Burger King orders you can make the next time you go. Whether you’re looking to satisfy your BK craving or choose choices that align with your nutritional goals, these RD-approved options will show you that fast food can still be part of a balanced, nutritious diet.

Making a healthy choice when eating at fast-food restaurants involves several key factors. First, it’s important to consider the nutritional content of your menu items. Here are our nutrition experts’ big themes when we ate at Burger King:

  • Protein– Choose options that include lean protein.
  • Portion size: Portion control plays a big role in making healthier fast food choices. Select smaller meals or opt for healthier side dishes to manage your calorie intake.
  • customize: Watch out for condiments that can add extra calories.
  • Sugar-free drinks: Pair your selection with water or unsweetened beverages to avoid added sugar.

By opting for these healthier menu options, you can enjoy a satisfying meal at Burger King while still making choices that support your well-being. Let’s hear from our experts to find out which healthy Burger King orders they approve of.

RELATED: 8 Healthier McDonald’s Orders, According to a Dietitian

Burger King tacos
Courtesy of Burger King

FOR TACO: 170 calories, 9 g total fat (3 g saturated fat), 360 mg sodium, 17 g carbohydrates, (2 g fiber, 1 g sugar), 5 g protein

Ashley Harpst, RD, owner of Go For The Gold Nutrition, shares her favorite order at BK. “In San Diego, I like to order a Beef Taco with Salad and Applesauce for lunch at Burger King. It’s a small meal, but the salad and applesauce increase the amount of fiber, and the protein in the beef makes it this more satisfying and balanced meal. The combination of fiber and protein helps me stay full all afternoon.”

RELATED: 10 healthiest fast-food meals for weight loss, according to RD

burger king burger
Courtesy of Burger King

FOR HAMBURGERS: 260 calories, 10 g total fat (3.5 g saturated fat), 569 mg sodium, 26 g carbohydrates, (1 g fiber, 6 g sugar), 13 g protein

“When eating at any fast food restaurant, it’s important to consider calories, sodium and fat and anything else for your medical condition. A regular hamburger is a good choice when you go to Burger King since it has 260 calories, 10 grams of fat and 569 milligrams of sodium. Calories and fat are on the lower side, and sodium is a moderate amount,” she says Jessie Carpenter, MA, MS, RD, LD.

burger king impossible whopper
King of burgers

BY ORDER: 630 calories, 34 g total fat (11 g saturated fat), 1,080 mg sodium, 58 g carbohydrates, (4 g fiber, 12 g sugar), 25 g protein

“Choosing a mayonnaise-free Impossible Whopper can be a healthier choice when you do it your way at BK. While both types of Whopper are high in sodium, the Impossible Burger has less sodium, less saturated fat and zero cholesterol, making it a better option for you,” she explains Rhyan Geiger, RDN.

Burger King Whopper Jr.
Courtesy of Burger King

FOR YOUNG PEOPLE: 330 calories, 18 g total fat (5 g saturated fat), 600 mg sodium, 30 g carbohydrates, (3 g fiber, 8 g sugar), 17 g protein

“The Whopper Jr. is a healthier option from Burger King due to the lower sodium content. It has 390 milligrams of sodium per serving compared to the cheeseburger, which has 560 milligrams per serving. It’s especially important to watch your sodium intake to people with chronic conditions like cardiovascular and kidney disease,” she shares Wan Na Chun, MPH, RD.

Felicia Newell, RD, MSc,registered dietitian and owner of FN Health/Sustain Nutrition agrees. “When I go to Burger King, I get a Whopper Jr. with a side salad. It’s under 500 calories, has a reasonable balance of carbohydrates and protein, and is relatively lower in sodium than other menu items. For a fast-food meal, is fairly well balanced and can certainly fit into a general nutritious and balanced diet from time to time.”

RELATED: 11 Healthiest Fast Food Burgers, According to Dietitians

burger king chicken fries
Courtesy of Burger King

FOR 8 FRENCH FRIES: 256 calories, 18 g total fat (3 g saturated fat), 500 mg sodium, 13 g carbohydrates, (1 g fiber, 0 g sugar), 14 g protein

“While they may not be the most nutrient-dense of foods, chicken fries have fewer calories and saturated fat than many of the beef options. They also provide a good source of protein, which is essential for maintaining muscle mass and sustaining your overall health. To make your meal more balanced, pair fries with a side salad to increase the fiber and nutrient content,” she advises Jessie Hulsey RD, LDa registered dietitian based in Atlanta.

Burger King side salad
Courtesy of Burger King

FOR SIDE SALAD: 320 calories, 32 g total fat (6 g saturated fat), 340 mg sodium, 5 g carbohydrates, (1 g fiber, 4 g sugar), 5 g protein

“Choose a side salad instead of fries to increase your vegetable intake. Be cautious with dressings and consider using them sparingly or opting for a lighter dressing,” she says Crystal Scott, RDregistered dietitian by Top Nutrition Coaching.

Burger King chicken sandwich
Courtesy of Burger King

BY ORDER: 420 calories, 18 g total fat (3 g saturated fat), 700 mg sodium, 35 g carbohydrates, (2 g fiber, 6 g sugar), 32 g protein

“This mayonnaise-free grilled chicken sandwich is a low-calorie alternative to the classic Whopper. It contains fewer calories and less fat. You can customize your order to make it healthier. For example, ask not to add mayonnaise or sauce on your sandwich, choose whole-wheat sandwiches when available, and add extra veggies,” Scott tells us.

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