Burger King Nutrition Facts | What Are The Healthiest Options?

All menu item images are the property of Burger King.

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If you’re dieting or just trying to eat healthy overall, fast food may not be at the top of your list.

But just because something may not be ideal, that does not make it bad.

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 absolutely 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 (as of January 2023) to dive into the calories & nutrition…

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

Understanding the Nutrition Facts Breakdown

As we go through the Burger King menu, I’m going to be touching on the calories and macronutrients (total fat, carbs, and protein).

I prefer to follow a macro-focused approach (not to mention, I prefer to keep things simple), so that is going to be my focus here.

If you are concerned over other aspects such as trans fat, saturated fat, sodium, etc, I suggest you head over to the Burger King website to find the specifics for the item in question.

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 31g 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 actually brings the calories all the way down to 750! When in doubt, leave the condiments off and add your own to have full control over those extra calories.

Burger King Whopper vs Impossible Whopper

A Whopper from Burger King contains 680 calories, while the Impossible Whopper contains only 650 calories. The Whopper and the Impossible Whopper are very similar in terms of nutrition, but the regular Whopper contains more fat, fewer carbs, and slightly more protein than the plant-based alternative.

Taste-wise, it may be tough to tell the two apart, so it really comes down to your preferences.

On the nutrition side of things, both Whoppers are very close, so it all depends on if you prefer to enjoy beef or a plant-based alternative.

Many people are surprised to see that the two Whopper options are so similar, so it bares reminding that plant-based doesn’t automatically mean healthier from a calorie or macronutrient standpoint.

Highest Calorie 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

Hamburger: 260 Calories, 10g Fat, 29g Carbs, 14g Protein

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

At only 260 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: 345 Calories, 17g Fat, 30g Carbs, 19g 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 actually 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 410 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.

In 2022, we had Ch’King Sandwiches, which were gigantic fried chicken sandwiches with over 1,000 calories each.

Coming into 2023, Burger King completely revamped their chicken sandwiches, and their new BK Royal Crispy Chicken Sandwich contains just 610 calories, which is far more appealing.

They’ve also rolled out variations of the Burger King Original Chicken Sandwich, now offering an American, Italian, and Mexican version of the famous sandwich. Unfortunately, each sandwich only contains around 30 grams of protein, making them pretty comparable to most of the burgers at Burger King.

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

BK Bacon and Swiss Cheese Royal Crispy Chicken: 820 Calories, 48g Fat, 56g Carbs, 46g Protein

Loaded with bacon and swiss cheese, the BK Bacon and Swiss Royal Crispy Chicken Sandwich is the highest protein option at Burger King.

Is it the “healthiest” option? Maybe not. With over 800 calories and more fat than 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 in fact have relatively low calories- around 50 per nugget, to be exact.

Most Macro-Balanced Chicken at Burger King

Chicken Fries: 260 Calories, 13g Fat, 20g Carbs, 15g Protein

The Chicken Fries from Burger King are one of the most well-rounded options on the menu. With 260 calories and 15g of protein, it may not be the highest source of protein, but it’s certainly solid for what you get.

And with only 20 grams of carbs, it’s actually a slightly lower carb option than going with an 8-piece side of nuggets.

Truthfully, Chicken Fries are just chicken nuggets in the shape of long fries, so the nutrition is very similar to the chicken nuggets. Personally, 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 Mozzarella sticks, 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 soon, but considering it has been a few years without them already, I don’t have high hopes.

When it comes to sides, the thing you need to be mindful of is how much sauce you are using for dipping. You may be set on medium fries, which will be right around 500 calories, but if you plow through 2 sides of honey mustard sauce, that’ll quickly add an extra 200 calories to your meal.

Highest Calorie Burger King Side

8pc Mozzarella Sticks: 630 Calories, 29g Fat, 67g Carbs, 26g 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 actually pretty impressive when it comes to protein as well.

With 26 grams of protein, you’re actually 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

Value Size Onion Rings: 205 Calories, 9g Fat, 27g Carbs, 3g Protein

The jalapeno bites from Burger King previously held the title of lowest calorie side dish, but they’ve been discontinued, so the crown now goes to a value size onion ring side.

Now, the value size is very small, so it makes sense that the calories are very low.

But if you compare the onion rings to the side of fries, you’ll see quite a difference in overall calories.

If you go with a small side of onion rings, it’ll be 280 calories, whereas a small side of fries contains 405 calories! If calories are a concern and you absolutely want a side, the onion rings are definitely the way to go.

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, this is actually pretty well-balanced overall.

If you need a side with more protein, the chicken options (chicken nuggets or chicken fries) are better options 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: 855 Calories, 66g Fat, 34g Carbs, 33g 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 805 calories, but this sandwich has a slight edge.

With 855 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 nearly 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: 320 Calories, 18g Fat, 29g 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 320 calories, it’s a relatively low-calorie breakfast sandwich.

However, the 18 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.

Most Macro-Balanced Burger King Breakfast Sandwich

Ham, Egg, & Cheese Croissan’Wich: 405 Calories, 22 g Fat, 31g Carbs, 21 g 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. In fact, this sandwich contains only 85 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 really 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 actually 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 that 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 all together 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.

Personally, 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 obviously 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.

Whereas 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.