Burger King Menu Calories & Macros to Find The Healthiest Options

When you think of “healthy,” Burger King is probably not the first thing that pops into your head. But I’m here to show you that you can find options at Burger King that fit your goals.

Burger King has a wide range of options available on their menu, so depending on your goals, you may very well be able to find a meal that works for you.

Remember, I’m all about flexible dieting around here, and I believe that every single food is okay to consume in moderation.

Whether that means Burger King, Chick-fil-A, Wendy’s, McDonald’s, or anywhere else, you can enjoy it and still live a healthy life.

Let’s explore the full Burger King menu to find some of the healthiest options.

Side note: the Burger King website tends to be all over the place with their calories and macros (including countless errors and inconsistencies), so I’ve done my best to cross-reference everything and make sure these numbers are as accurate and up-to-date as possible.

The Healthiest Burger King Menu Items

I’m going to break down the entire Burger King menu throughout this post, so if you’re looking for any specific item, be sure to continue scrolling down.

But first, I want to highlight some of the overall healthiest options from the Burger King menu.

Now, when I say “healthy,” remember that it’s completely subjective. What you consider healthy may be completely different from someone else. But I’m going to highlight some of the best options for various dietary goals.

These are all based on macros (fat, carbs, and protein) and I will not be diving into the specifics of cholesterol, sodium, fiber, etc. For those, you can do a deep dive into Burger King’s website.

Lowest Calorie Meal Option at Burger King

Hamburger: 250 Calories, 10g Fat, 29g Carbs, 13g Protein

If eating low-calorie is the goal, a basic hamburger is the way to go. With just 250 calories, it’s a good option if you want a quick meal without breaking the calorie bank.

Lowest Fat Meal Option at Burger King

4 pc Chicken Fries: 110 Calories, 6g Fat, 8g Carbs, 7g Protein

While there are a handful of options at Burger King with 10 grams of fat, a 4 piece order of chicken fries is the lowest fat option with just 6 grams.

Most Macro-Friendly Meal at Burger King

BK Royal Crispy Chicken without Royal Sauce: 440 Calories, 15g Fat, 54g Carbs, 31g Protein

If you order a BK Royal chicken sandwich without the Royal Sauce, you’ll save 150 calories. When you do this, the chicken sandwich easily becomes the best source of protein on the menu.

With roughly 400 calories and 30 grams of protein, it becomes a great option.

If you want to add some extra flavor to your chicken sandwich without the extra calories, opt for hot sauce or mustard, both of which will add negligible calories.

Calories & Nutrition Facts for Burger King Burgers

A lot of people are surprised to see just how low in protein and high in fat the burgers from Burger King actually are.

I mean, a 100% beef, flame-broiled Whopper sounds like it would be packed with protein.

But with 670 calories and only 32g of protein, it is not the most impressive source of protein.

Keep in mind that the nutrition for each burger does include condiments. In most cases that includes ketchup/mustard, but that will also include mayo for certain sandwiches, which can add up.

If you were to order a Double Whopper without mayo, it brings the calories down to 750! When in doubt, leave the condiments off and add your own to have full control over those extra calories.

If you’re opting for mayo on your sandwich, stick with “light” mayo. It will add roughly 80 calories to your sandwich instead of the regular portion which adds around 160 calories.

Whopper vs Impossible Whopper Nutrition Comparison

A Whopper from Burger King contains 670 calories, while the Impossible Whopper contains slightly fewer calories at 630.

The Whopper and the Impossible Whopper are pretty similar in terms of nutrition, but the regular Whopper contains more fat, fewer carbs, and slightly more protein than the plant-based alternative.

Speaking from experience, it’s quite tough to taste the difference between the two. Yes, these are slight differences, but once the Whopper is dressed up, they taste extremely similar. So, it really comes down to preference.

Since the Whopper and Impossible Whopper have similar nutrition facts, it truly comes down to whether you prefer to eat plant-based or not.

Many people are surprised to see that the two Whopper options are so similar, so it bears reminding that plant-based doesn’t automatically mean healthier from a calorie or macronutrient standpoint. But if you are looking to eat plant-based for other reasons, there’s a clear standout option.

Highest Calorie Burger King Burger

The Bacon King: 1,200 Calories, 81g Fat, 56g Carbs, 65g Protein

With a huge 81g of fat, the Bacon King is loaded up with calories. Just a single burger may put you close to your calorie goal for the day. Why is it so high in calories?

Well, the patties are each 1/4 pound, so you’re getting 1/2 pound of meat. Add to that two strips of thick-cut smoked bacon, 2 slices of American cheese, and mayo on top, and it should come as no surprise that the calories are so high on this one!

The calories of the Bacon King slightly edge out the Triple Whopper with Cheese, which contains 1,170 calories total.

Lowest Calorie Burger King Burger

Hamburger: 250 Calories, 10g Fat, 29g Carbs, 13g Protein

Burger King’s signature flame-grilled beef hamburger comes in with the lowest amount of calories on the Burger King menu.

At only 250 calories, it’s a great option if you are on a diet and trying to keep your calories low.

Most Macro-Balanced Burger

Bacon Cheeseburger: 340 Calories, 16g Fat, 31g Carbs, 18g Protein

While the addition of the cheese and bacon bump the fat content up from a classic hamburger, it’s only an extra 6g. For what you are getting, the nutrition of this sandwich is rather impressive!

If you wanted to bring the calories down a bit, you could go with a classic cheeseburger, but I always welcome the addition of bacon.

Another great option may be the Double Cheeseburger, which contains a total of 400 calories (slightly more than the Bacon Cheeseburger) but also comes with 24g of protein.

Calories and Nutrition Facts for Burger King Chicken

Burger King is famously known for their burgers (obviously) but has more recently begun diving more into the chicken game.

While they’ve always had nuggets, and have long had Chicken Fries, they have added many more chicken sandwiches to their arsenal.

The BK Royal Crispy Chicken Sandwich contains just 600 calories, which is a decent option are far as fried chicken sandwiches are concerned.

Burger King has also introduced brand new wraps, and all of the BK Royal chicken wraps are fantastic options for anyone looking to keep the calories down. With all of the options hovering around 300 calories, they can be a solid option for an on-the-go low-calorie meal.

Unfortunately, Burger King does not offer any grilled chicken options, so you’ll need to head to somewhere like Chick-fil-A if you’re in search of a grilled chicken sandwich.

Highest Calorie Burger King Chicken Option

Spicy BK Royal Chicken Sandwich: 760 Calories, 47g Fat, 58g Carbs, 34g Protein

One of BK’s newest sandwich options is also one of the highest-calorie options on the menu with 760 calories.

Is it the “healthiest” option? Maybe not. With 47 grams of fat and 34 grams of protein, it’s not the greatest source of protein you’ll come across.

But if calories aren’t a concern, or you’re searching for a high-calorie option to help you hit your calorie goals, then this delicious chicken sandwich will suit you well.

Lowest Calorie Burger King Chicken Option

4pc Chicken Nuggets: 190 Calories, 12g Fat, 11g Carbs, 9g Protein

Sure, it may be a small order, but it comes with the fewest calories!

The protein is not nearly as impressive as you would like it to be (I mean, it is chicken after all) but these nuggets do have relatively low calories- around 50 per nugget, to be exact.

If you’re looking for a low-calorie meal, the Honey Mustard BK Royal Chicken Wrap is an excellent choice. With just 290 calories, it may not be the most filling option out there, but it will get the job done.

Most Macro-Balanced Chicken at Burger King

8 Piece Chicken Fries: 220 Calories, 12g Fat, 16g Carbs, 13g Protein

The Chicken Fries from Burger King are one of the most well-rounded options on the menu. With 220 calories and 13g of protein, it may not be the highest source of protein, but it’s certainly solid for what you get.

With the fat, carbs, and protein all between 12-16 grams, it really doesn’t get much more macro-friendly than that.

Truthfully, Chicken Fries are just chicken nuggets in the shape of long fries, so the nutrition is very similar to the chicken nuggets. I enjoy the chicken fries a lot, though! To me, it’s the perfect chicken-to-breading ratio.

Calories and Nutrition Facts for Burger King Sides and Sauces

What’s a burger without a quality side? Whether it’s French Fries, Onion Rings, or “Have-sies” (a little bit of both), there are several options here for you.

Unfortunately, at the time of writing this, Burger King has discontinued their salads. Hopefully, they make a comeback at some point in the future, but considering it has been a few years without them already, I don’t have high hopes.

When it comes to sides, you’re not generally going to be looking for a “healthy” option. Since there are no vegetable options, ordering a side at Burger King comes down to portion control.

If calories are a concern, you’ll want to stick with a value size or small size side. Whether you choose onion rings, fries, or “have-sies” (Burger King’s newest addition that is exactly what it sounds like), sticking with a value or small option will keep the calories to 200-300 total.

Paired with a lower-calorie burger or chicken option, an extra 200 or 300 calories is really not too bad considering how delicious they are.

The one thing to keep in mind is the dipping sauce- while the calories vary, if you use a ton of dipping sauce for your fries, those calories can add up quickly.

Highest Calorie Burger King Side

8pc Mozzarella Sticks: 660 Calories, 29g Fat, 73g Carbs, 27g Protein

Considering this is a deep-fried side dish, it doesn’t come as a surprise that it’s relatively high in calories, but it’s pretty impressive when it comes to protein as well.

With 27 grams of protein, you’re getting more protein than an Original Chicken Sandwich with even fewer calories.

Burger King also gives you the option to order a 4-piece instead of 8 mozzarella sticks, so you can easily grab a lower-calorie version if needed.

Lowest Calorie Burger King Side

4pc Cheesy Tots: 170 Calories, 7g Fat, 21g Carbs, 4g Protein

While this is a small side with only 4 tots, the flavor packs a punch. If you’re in the mood for something cheesy, these are a solid low-calorie option.

Any value size side is also going to be low in calories, so they make for great options as well.

For example, a value size of onion rings contains just 200 calories, which would pair nicely with any meal.

Most Macro-Balanced Side at Burger King

4pc Mozzarella Sticks: 330 Calories, 14g Fat, 36g Carbs, 13g Protein

While 13 grams of protein may not seem like a lot of protein, with only 300 calories overall, the mozzarella sticks are pretty well-balanced overall.

If you need a side with more protein, the chicken options (chicken nuggets or chicken fries) are better overall, but for a delicious side dish that is NOT made of meat, the mozzarella sticks are a solid option.

Calories and Nutrition Facts for Burger King Breakfast

Ah, breakfast. My favorite meal of the day.

Burger King has recently expanded their breakfast menu to offer a ton of different options. No matter what you prefer for breakfast, Burger King likely has a sandwich option that you’ll love.

Burger King breakfast sandwiches may have ham, bacon, sausage, or any combination of the three (or none, of course), and come on either a croissant, biscuit, or tortilla.

Unfortunately, there are no egg white options or lower-calorie alternatives like English Muffins or regular bread. For options like that, you’ll need to head on over to McDonald’s or Starbucks.

If you prefer a sweet breakfast, Burger King also offers French Toast sticks or pancakes. Pair any Burger King breakfast with hash browns and some iced coffee, and you’ve got yourself a great start to the day.

Highest Calorie Burger King Breakfast Sandwich

Double Sausage Egg, & Cheese Biscuit: 880 Calories, 66g Fat, 33g Carbs, 39g Protein

The Double Sausage, Egg, and Cheese Biscuit is the highest-calorie Burger King breakfast item. The Egg-Normous Burrito is a close second with 830 calories, but this sandwich has a slight edge.

With 880 calories and 66g of fat, it may not be the best option if calories are a concern for you. In fact, this breakfast sandwich contains 250 more calories than the pancake & sausage platter!

But, if you’re actually in search of a high-calorie option, which may be the case if weight gain is the goal, then here’s a breakfast sandwich for you.

Lowest Calorie Burger King Breakfast Sandwich

Egg & Cheese Croissan’Wich: 370 Calories, 22g Fat, 31g Carbs, 13g Protein

Since egg whites aren’t an option at Burger King, the egg and cheese Croissan’Wich is going to be the next best thing.

With 370 calories, it’s definitely not the lowest-calorie option out there, but it’s the lowest-calorie Burger King option.

The 22 grams of fat may be a bit high for some people, but that is due to the buttery croissant that is used for this sandwich, which is unavoidable.

My hope is that someday Burger King will offer egg whites or a lower-calorie bread alternative like an English muffin, but until then, we’re stuck with a biscuit or croissant.

Most Macro-Balanced Burger King Breakfast Sandwich

Ham, Egg, & Cheese Croissan’Wich: 410 Calories, 22g Fat, 32g Carbs, 21g Protein

Since ham is such a lean meat, adding it to any breakfast sandwich gives it a nice protein boost without a ton of calories. This sandwich contains only 30 more calories than the egg & cheese option and has an extra 8g of protein.

With just over 400 calories and 21g of protein, it’s one of the better sources of protein you’ll get at Burger King for breakfast.

Calories and Nutrition Facts for Burger King Sweets

When looking at the sweets at Burger King, it’s not fair to try to figure out which is the lowest or highest calorie, because the options are pretty obvious here.

I mean, it’s no secret that a milkshake is going to have many more calories than a small ice cream cone, and you’re not going to be grabbing a chocolate chip cookie in hopes of having a “healthy” dessert. But if you’re strictly in search of a tasty option, you’re covered.

Nutritionally, a vanilla ice cream cone from Burger King is going to be nearly identical to McDonald’s, so if the machine at McDonald’s is broken (which it probably is) then Burger King is an option for you.

Burger King is also one of the only fast-food restaurants that offers ice cream in a cup, so if you’re someone who prefers to eat your ice cream with a spoon, you’re in luck!

When it comes to shakes at Burger King, there is some variance depending on where you are located. While vanilla, chocolate, and strawberry are standard menu items, you may see the Oreo shake or other limited edition flavors rotating on and off the menu.

Calorie-Saving Tips at Burger King

If you’ve read this far, first of all, thank you. You’re a gem.

Second of all, I’m assuming that means that you are relatively interested in saving some calories at Burger King.

Here are three of my best calorie-saving tips for Burger King’s menu:

1. Go light on the condiments.

You can leave the condiments off altogether to save even more calories, but assuming you still want some flavor, you have the option to ask for “light” of any condiment.

Here are some examples of the calorie savings you’ll see if you ask for light condiments:

• Whopper with light mayo: saves 80 calories
• BK Royal Crispy Chicken with light Royal Sauce: saves 70 calories
• Original Chicken Sandwich with light mayo: saves 100 calories

Essentially, asking for “light” condiments cuts the amount in half, so if you leave it off altogether, you can save twice as many calories.

I like to skip the mayo and opt for a lower-calorie sauce like ketchup or hot sauce. In some cases, you can save 200 calories that way.

2. Ask for no cheese

Whether you’re ordering a burger, chicken sandwich, or breakfast sandwich, there’s a good chance it’s going to have cheese on it.

And while it’s tough to get rid of that deliciously melty American cheese, if you’re looking to save calories, leaving the cheese out is an easy way to do it.

Each slice of American cheese contains 40 calories, so if your sandwich contains 2 slices of cheese, asking for no cheese is an easy way to quickly save nearly 100 calories.

3. Be mindful of dipping sauces

Burger King offers a bunch of different dipping sauces, so if you are watching your calories, just be mindful of how much you are using with your chicken nuggets, fries, or onion rings.

Not using any dipping sauce will save you calories, but where is the fun in that?

When you’re dipping nuggets, it’s very easy to quickly go through multiple packets of sauce. However, if you’re using something like the zesty sauce, you’re looking at an extra 300-400 calories.

If you’re using a dipping sauce, try to stick to one packet. And if you can help it, skip the dairy-based sauces like ranch as they tend to be very high in calories.

Eating Low Carb at Burger King

When it comes to carbs in Burger King food, you may find it tough to find solid low-carb options.

A lot of people are in search of low-carb options when eating out, so I’d love to point you in the right direction.

Unlike other fast-food restaurants like Chick-fil-A, Burger King does not offer salads, so the low-carb options are limited.

In order to eat low-carb at Burger King, you’ll need to order a burger, chicken sandwich, or breakfast sandwich with no bun or condiments.

Now, that’s not my area of expertise, so I recommend you check out Hip2Keto’s keto-friendly Burger King guide for some order inspiration.

In this guide I show you the total carbohydrates, the keto-friendly options give you the net carb counts, dietary fiber, how many g sugar, and all the important info you need for a keto or low-carb diet!

Conclusion: Is Burger King Healthy?

When we break down fast food, I’m never going to tell you definitively if it is healthy or not.

Some people are following a keto diet, while others are strictly in search of a high-protein option with no concern over carbs, so it’d be unfair for me to say if these options are right for you.

The point of putting together posts like this is so you can decide that for yourself!

You can, and should, make your own decisions when it comes to eating. Especially with something like fast food.

I want this Burger King menu breakdown to help you be able to do that.

I firmly believe that being knowledgeable about the nutrition of the food we eat is beneficial. Sure, if you’re eating Burger King, you may not be at all concerned with the nutrition.

But it never hurts to know what you’re eating.

And if you DO choose to eat Burger King, you need to try putting chicken nuggets and fries right onto your burger.

Does chicken on a burger sound odd to you? Well, it shouldn’t! As a kid, I always used to do this, and I promise that it still holds up as delicious to this day!

You can thank me later.

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