How to Eat Low-Carb at Burger King

Burger King is the second largest hamburger fast food chain restaurant, so it's often convenient. But how does it stack up in terms of offerings for those of us who are cutting carbs? Here's how to find your way around the Burger King (BK) menu.

Find Information About Carbs

There is a nutritional information brochure at Burger King, but it won't tell you about custom options such as ordering a burger without the bun. But some of that information is available online. You can download their nutrition list. It has information, including carbohydrates, on all the standard Burger King menu items. Unfortunately, there is no way to tell about the individual components. McDonald's does this, and it's very helpful. You might be able to guess about the condiments by looking at the McDonald's tool.

They also have a nutrition search tool that can be used to find items with 20 grams of carbohydrates or less. However, this again does not allow you to customize.

Ordering Burgers

Ordering burgers without the bun is the way to go. You will get the burger in a plastic container with most of the condiments. As with many other places, mayo seems to be considered a condiment for the bun, not the burger, and you won't get it unless you ask for it. You may have to ask for a knife and fork to go with it. Hamburgers have zero carbs, but some of the condiments have carbohydrate. Other than saying that the ketchup has 3 grams of carbohydrate and the mayonnaise zero, BK does not give information about the condiments.

Other Sandwiches

The best bet on other sandwiches is the Grilled Chicken Sandwich without the bun at 3 grams of carbohydrate. If you get the Veggie Burger bunless, it will cost you 19 grams of carb, and the rest of the sandwiches go up from there.


Salads at BK are, unfortunately, a little disappointing. In particular, the last time I checked them out the side salads were almost entirely iceberg lettuce. A thin slice of tomato and a few tiny carrots complete the "Garden Salad". The base for the meal salads was a little better, as it had the more-nutritious romaine lettuce included.

The only low-carb meal salad option is the Grilled Chicken Garden Salad, at 9 grams of net carbohydrate (not counting dressing and skip the croutons). The Crispy Chicken Salad has 28 grams of net carbs because the chicken is breaded.

The dressings, as always, contain a wide range of carbohydrate. The best one is the Ken's Ranch Dressing at 2 grams of carbohydrate per packet. Ken's Golden Italian Dressing could also a reasonable choice 4 grams. Do not get Ken's Lite Honey Balsamic Dressing as it contains 14 grams of sugar. And you don't have to use the whole thing, of course.

Sides and Desserts

The only real possibility—fresh apple fries—are no longer on the menu. They had 5 grams net carbs. The current applesauce has 12 grams net carbs, with 11 of those grams being sugar.

If you just want a Chicken Tender or two, they are a little over 2 grams of carb apiece. Choose the Ranch dipping sauce at 1 gram per container.


There are a couple of omelet sandwiches that you could get without the bun, but there is no information about carb counts in that case.


Obviously water, diet sodas, and coffee are the zero carb options (or almost so). Don't be tempted by the iced coffee, with a diet-busting 66 grams of carbohydrate. And believe it or not, the shakes go up to 154 grams of carbohydrate and 960 calories!!

A Word From Verywell

With care, an occasional meal at BK won't break your diet, but there isn't enough nutrition available there to make it a habit

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