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Navigating Burger King’s fast food menu while trying to maintain a healthy diet can be tricky, but with a bit of intention and preparation, it’s possible to make choices that align with your nutritional goals. At Burger King, there are several menu items that can fit into a balanced diet without compromising on taste. By focusing on options that are lower in calories and higher in protein, you can enjoy a satisfying meal that keeps you on track.
How to Select a Healthy Option at Burger King
When ordering at Burger King, consider menu items that offer a good balance of calories, protein and fiber while keeping sodium andadded sugarsin check. Hold the condiments and sauces that can add extra calories and sugar, or consider asking for them on the side to control how much you use.
Don’t forget about the sides, drinks and dessert. To keep your mealblood sugar-friendly, choose water, a diet drink, unsweetened tea or seltzer water. If you’re in the mood for fries, opt for the value size for the smallest serving. For something sweet, the soft serve cup or cone is a satisfying, lower-calorie choice on the BK menu.
The 5 Best Healthy Options at Burger King
Honey Mustard Royal Crispy Wrap
The Honey Mustard Royal Crispy Wrap is an excellent option if you’re looking to manage your carb intake while still enjoying a satisfying meal at Burger King. This wrap provides a surprising mix of protein and fiber. “It’s under 300 calories but provides 15 grams of protein, 30 g of carbs, 4 g of dietary fiber and 5 g of added sugar,” saysLisa Andrews, MEd, RD, owner of Sound Bites Nutrition. She recommends asking for the dressing on the side to reduce added sugar.
Nutrition information for Honey Mustard Royal Crispy WrapCalories: 290Total Carbohydrate: 30gFiber: 4gProtein: 15gFat: 14gSaturated Fat: 3gSodium: 790mg
Nutrition information for Honey Mustard Royal Crispy Wrap
Whopper Jr.
For those who crave a classic BK order, but want to cut extra calories, the Whopper Jr. is a perfect portion-controlled option. “Skipping the mayo helps cut the fat, so you can still enjoy all that classic burger flavor—plus, it’s a gentle choice for your blood sugars too, containing 7 g of sugar,” saysJulie Lichtman, RD, owner of Julie Lichtman Nutrition. Pair it with a side of applesauce instead of fries for a more balanced meal.
Nutrition information for Whopper Jr.Calories: 330Total Carbohydrate: 30gFiber: 2gProtein: 15gFat: 19gSaturated Fat: 5gSodium: 560mg
Nutrition information for Whopper Jr.
Chicken Fries
Believe it or not, Burger King’s Chicken Fries can be a relatively healthy choice if you’re looking for a lower-calorie, high-protein option. The 8-piece Chicken Fries contain only 220 calories and offer 13 g of protein, making them a uniquely balanced choice for a fried food item. To add more volume and a small dose offiberto this meal, pick the Mott’s applesauce on the side.
Nutrition information for Chicken FriesCalories: 220Total Carbohydrate: 16gFiber: 1gProtein: 13gFat: 12gSaturated Fat: 2.5gSodium: 680mg
Nutrition information for Chicken Fries
Hamburger
Sometimes, keeping it simple is the best choice. Burger King’s hamburger is a classic fast food option that’s lower in calories and offers more balance than other BK menu items. With around 250 calories and 15 g of protein, it’s a solid choice for those looking to keep their meal light but filling, recommendsEmily Kean, RDN, CDCES, owner of Kean Nutrition. Pair it withunsweetened iced teato avoid added sugars.
Nutrition information for HamburgerCalories: 250Total Carbohydrate: 29gFiber: 1gProtein: 13gFat: 10gSaturated Fat: 4gSodium: 560mg
Nutrition information for Hamburger
Big Fish
Nutrition information for Big FishCalories: 570Total Carbohydrate: 58gFiber: 3gProtein: 19gFat: 30gSaturated Fat: 5gSodium: 1,270mg
Nutrition information for Big Fish
The Bottom Line
If you’re trying to eat healthy at a fast food restaurant, you don’t have to skip the BK drive-thru altogether. From the protein-packed Honey Mustard Royal Crispy Wrap to the portion-controlled Whopper Jr., there are several menu options that are lower in calories and higher in protein, making them ideal for a healthier fast-food experience. Don’t forget to pair your meal with sides like applesauce and choose drinks like unsweetened iced tea or water to keep your meal even more balanced and lower in added sugars.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Burger King.Nutrition Explorer.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Burger King.Nutrition Explorer.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Burger King.Nutrition Explorer.
