Prices last updated: October 30, 2026
The healthiest choices at Burger King are the simple sandwiches and smaller portions: the Chicken Fries (220 calories), the Hamburger (260 calories), the Cheeseburger (300 calories), the Royal Crispy Wrap (310 calories). For protein, the Whopper patties and the chicken sandwiches lead the menu. Here are the best picks by the numbers, from Burger King’s own menu nutrition.
Lowest-calorie burgers and chicken
| Item | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Chicken Fries | 220 | 13 g | 12 g | 680 mg |
| Hamburger | 260 | 14 g | 10 g | 600 mg |
| Cheeseburger | 300 | 16 g | 14 g | 810 mg |
| Royal Crispy Wrap | 310 | 15 g | 17 g | 790 mg |
| Whopper Jr. | 340 | 15 g | 19 g | 630 mg |
| Rodeo Burger | 340 | 15 g | 13 g | 520 mg |
| Bacon Cheeseburger | 350 | 19 g | 17 g | 980 mg |
| BBQ Bacon Whopper Jr. | 390 | 19 g | 23 g | 770 mg |
Standard recipes; removing mayo or cheese lowers calories further.
Most protein for the calories
| Item | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Bacon Double Cheeseburger | 500 | 30 g | 29 g | 1,210 mg |
| Double Cheeseburger | 460 | 27 g | 25 g | 1,040 mg |
| Double Whopper Jr. | 450 | 25 g | 28 g | 630 mg |
| Royal Crispy Chicken | 600 | 31 g | 31 g | 1,330 mg |
| Chicken Nuggets | 520 | 26 g | 32 g | 910 mg |
| Fully Loaded Croissan’wich | 620 | 30 g | 43 g | 1,780 mg |
| Impossible Whopper | 670 | 32 g | 35 g | 1,490 mg |
| Sausage, Egg & Cheese Biscuit | 560 | 20 g | 39 g | 1,580 mg |
Items with at least 20 g of protein and 700 calories or less, sorted by protein per calorie.
The Bacon Double Cheeseburger gives you 30 g of protein for 500 calories. Chicken Nuggets are also a good protein option: 10 pieces have 26 g of protein for 520 calories.
Lighter sides, breakfast and drinks
- Sides: value Onion Rings (170 calories) or value fries (230); Mott’s Applesauce has 50.
- Breakfast: the Egg & Cheese Croissan’wich (310 calories) or a Bacon, Egg & Cheese Croissan’wich (360).
- Dessert: a Soft Serve Cup (180) or a chocolate chip cookie (160).
- Drinks: water, unsweetened iced tea, black coffee, Diet Coke or Coca-Cola Zero Sugar.
Is the Impossible Whopper healthier?
A little. The Impossible Whopper has 670 calories and 35 g of fat, compared with 710 calories and 42 g of fat for a beef Whopper, but it has more sodium (1,490 mg vs 1,250 mg). It is plant-based, not low-calorie.
Tips for eating healthier at Burger King
- Order without mayo, or ask for it on the side.
- Choose a Whopper Jr. or Hamburger instead of a Whopper, and skip the double and triple patties.
- Pick a value or small side, or skip the side.
- Watch the sodium: many sandwiches have more than 1,000 mg, about half a day’s limit.
Healthiest Burger King items FAQ
What is the healthiest thing to eat at Burger King?
Simple sandwiches and small portions: the Chicken Fries (220 calories), the Hamburger (260 calories), the Cheeseburger (300 calories), or 4 Chicken Nuggets (210). Skip the mayo and pick a small side and a zero-calorie drink.
What has the most protein at Burger King?
The Triple Whopper and Bacon King have the most protein overall, but for the calories the best picks are the Bacon Double Cheeseburger (30 g), the Double Cheeseburger (27 g), the Double Whopper Jr. (25 g).