Burger King Nutrition Facts: Menu Choices & Calories

Best and Worst Health Choices at Burger King

Burger King Nutrition Facts
Justin Sullivan/ Getty Images News

Is it possible to eat a healthy meal at the home of the Whopper? Yep, it is. There are healthier Burger King menu choices, even for dieters. In fact, the BK menu offers a number of options that are lower in calories. But they might not be the items that you'd expect. Use these tips to order the healthiest thing at Burger King.

Analyzing the Burger King Menu

There are a few things to keep in mind when you step into the home of the Whopper.

  • Avoid combo meals. Combined menu items makes it too easy to order more food than you need. Instead, go a la carte so you can customize the sandwich and sides that you choose to keep your calorie count low.
  • Choose only one added fat. Choose one added fat on your sandwich or burger. For example, if you choose to have a Whopper Jr. with cheese, then asked for it to be prepared without mayonnaise. But if you love mayo, skip the cheese and say "light on the mayo" when you order. Otherwise, you'll end up with more fat and calories than you really need to enhance the flavor of your burger.
  • Go grilled. Do you prefer the chicken sandwiches at Burger King? If so, order the grilled choices instead of the crispy kind. It makes a big difference in the amount of fat you consume. For example, the TENDERGRILL Chicken Sandwich has 420 calories and 18 grams of fat. The TENDERCRISP sandwich has 660 calories and 40 grams of fat. That is almost double the fat in a similarly sized sandwich!
  • Don't get fooled by fish. A fish sandwich sounds healthy, right? Not if you're watching your weight. The Extra Long Fish Sandwich has 570 calories and 29 grams of fat. On the other hand, a small beef burger, like the Double Hamburger has only 310 calories and 15 grams of fat.
  • Skip the big sides. There is no good option when it comes to fried side dishes. Medium-sized french fries provide 380 calories and over 17 grams of fat. Onion rings will set you back 410 calories and 21 grams of fat. You could eat a second burger for that number of calories. Need a healthy side dish? Choose applesauce. You'll consume only 50 calories, 0 grams of fat and it'll satisfy your sweet tooth.
  • Say no to unhealthy salads. Salads aren't necessarily lower in calories or fat, even though you might think that they should be. The Garden Grilled Chicken Salad with TENDERGRILL, for example, has about the same number of fat grams and calories as a grilled burger, and that's without dressing. The Bacon Cheddar Ranch Chicken Salad with TENDERCRISP and dressing has 720 calories and a whopping 50 grams of fat.

Most Popular Burger King Food

Burger King Whopper Nutrition Facts
Serving Size 1 Serving (100 g)
Per Serving% Daily Value*
Calories 630 
Calories from Fat 342 
Total Fat 38g58%
Saturated Fat 11g55%
Cholesterol 85mg28%
Sodium 810mg34%
Carbohydrates 49g16%
Dietary Fiber 2g8%
Sugars 11g 
Protein 26g 
Vitamin A 10% · Vitamin C 15%
Calcium 15% · Iron 30%
*Based on a 2,000 calorie diet

Many BK fans visit the restaurant to enjoy the popular Whopper. The classic burger provides significant calories (630), fat (38 grams) and even 1.5 grams of trans fat. This is also a high sodium food, providing 810 or a third of the recommended intake of sodium.

If you choose a smaller version, the Whopper Jr, you'll take in 310 calories, 18 grams of fat, a half gram of trans fat, and 390 milligrams of sodium.

Healthiest Options on the Burger King Menu

It's hard to find a truly healthy meal at any fast food restaurant.

You probably won't find important whole grains, the leanest meats and lots of green leafy vegetables in the drive thru lane. Burger King is no different. Even the menu options that sound healthy are actually high in fat and calories. Your best bet is to choose smaller menu items to keep portion sizes in control. You can keep the calorie count low with these combinations.

440 Calorie Meal

  • Hamburger: 220 calories
  • French fries (value size) 220 calories
  • Water: 0 calories

460 Calorie Meal

  • TENDERGRILL Chicken Sandwich (no mayo): 320 calories
  • Apple Sauce: 50 calories
  • Skim Milk: 90 calories

460 Calorie Meal

  • Whopper Jr (no cheese, no mayo): 310 calories
  • Onion Rings (value size): 150 calories
  • Diet Soda: 0 calories

300 Calorie Meal

  • Side Garden Salad (with lemon, no dressing): 60 calories
  • Fries (value size) 240 calories
  • Water: 0 calories

Unhealthiest Options on the Burger King Menu

So what food should you avoid if you're trying to maintain a healthy diet? The Double Bacon King provides 1040 calories and 69 grams of fat. And breakfast items can set you up a with a day's worth of fat and calories. The EGG-NORMOUS Burrito provides 910 calories and 55 grams of fat and the KING CROISSAN'WICH with Double Sausage provides 700 calories and 51 grams of fat.

A Word From Verywell

Almost all of us visit a fast food restaurant at some point. Enjoying a burger and fries at your favorite spot can be part of a healthy diet as long as you visit occasionally. Remember that you can access nutritional information for Burger King menu items online or download the full menu from their website. A single meal won't derail your diet, but be careful to make good menu choices based on the actual calorie counts and nutritional data rather than on the healthy sounding name.