11 Healthiest Menu Items at Burger King, According to Dietitians

Navigating the world of fast food while trying to make healthy choices can feel overwhelming, but it doesn't have to be. While Burger King might not be the first place you think of for nutritious options, it's still possible to find menu items that align with your health goals.

To help you make informed decisions, we consulted expert registered dietitians who evaluated Burger King's menu based on specific nutritional criteria. Whether you're craving a classic BK item or looking for healthier alternatives, these RD-approved picks show that fast food can fit into a balanced diet without sacrificing flavor.

How To Eat Healthy at Burger King

Choosing healthier options at fast-food restaurants involves considering key nutritional factors. Here's what our nutrition experts emphasized when evaluating the menu at Burger King:

• Protein: Opt for meals that include lean sources of protein.
• Portion Size: Controlling portion sizes can help manage calorie intake, so consider smaller meals or healthier side orders.
• Customization: Be mindful of condiments and extras that add unnecessary calories, and customize your meal to fit your needs.
• Beverages: Stick to water or sugar-free drinks to avoid added sugars.

With these tips in mind, you can enjoy a satisfying meal at Burger King while still supporting your health. Keep reading for some of the best menu options to choose from the next time you're at this popular fast-food spot. And if you're curious about other fast-food choices, check out the 8 Healthiest McDonald's Breakfast Items.

Breakfast

Egg & Cheese Croissan'wich

We'll start off by saying that Burger King doesn't have very many "healthy" options for breakfast. But, they do offer a few items that are relatively lower in calories, sodium, and saturated fat than the rest of the breakfast menu.

The first is their Egg & Cheese Croissan'wich. Made with a croissant, egg, and melted cheese, this tasty sandwich will deliver 15 grams of filling protein for less than 400 calories. Even though 874 milligrams of sodium is pretty high, it's much lower than most of the other breakfast sandwiches.6254a4d1642c605c54bf1cab17d50f1e

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Sausage Biscuit

The Sausage Biscuit isn't for those who are watching their sodium intake, as this sandwich can get you close to half of the recommended daily limit. However, it's one of the lowest-calorie and lowest-fat options on the Burger King breakfast menu, so it may be worth it depending on your personal health goals.

Burgers

Hamburger

"When eating at any fast-food establishment, it is important to consider calories, sodium, and fat, and anything else for your medical conditions. A regular hamburger is a good choice when going to Burger King since it has 260 calories, 10 grams of fat, and 569 milligrams of sodium. The calories and fat are on the lower side, and sodium is a moderate amount," says Jessie Carpenter, MA, MS, RD, LD.

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Impossible Whopper

The Impossible Whopper, especially when ordered without mayo, can be a healthier alternative to the traditional Whopper. While both versions are high in sodium, the Impossible Whopper stands out with lower sodium, less saturated fat, and no cholesterol, making it a more nutritious choice.

Whopper Jr.

"The Whopper Jr. is a healthier option to get at Burger King due to the lower sodium content. It has 390 milligrams of sodium per serving compared to the cheeseburger, which has 560 milligrams per serving. It's especially important to control sodium intake for individuals with chronic conditions such as cardiovascular and kidney disease," shares Wan Na Chun, MPH, RD.

Felicia Newell, RD, MSc, registered dietitian and owner of FN Health/Sustain Nutrition, agrees: "When I go to Burger King, I get a Whopper Jr. with a side salad. It's under 500 calories, has a reasonable balance of carbs and protein, and is relatively lower in sodium compared to other menu items. For a fast-food meal, it is pretty well balanced and can certainly fit into an overall nutritious and balanced diet every once in a while."

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Chicken & Fish

Honey Mustard Royal Chicken Wrap

The Honey Mustard Royal Crispy Wrap from Burger King, with 290 calories and 15 grams of protein, can be a good choice if you're looking for a satisfying, protein-rich option with a balanced mix of macronutrients. The protein content is higher than many similar fast-food items, helping to keep you full and support muscle maintenance. With 14 grams of fat and only 3 grams of saturated fat, it offers a moderate amount of healthy fats without excessive saturated fats," says Mary Sabat MS, RDN, LD.

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Chicken Jr.

The Burger King Chicken Jr. sandwich is exactly what it sounds like a "junior" version of the original Burger King Chicken Sandwich. Instead of the 680 calories, 39 grams of fat, and 1,350 milligrams of sodium in the original Chicken Sandwich, the Chicken Jr. has only 440 calories, 27 grams of fat, and 700 milligrams of sodium. Ordering this sandwich will help satisfy your cravings while staying within your nutritional goals.

Chicken Fries (8-pc)

"While they may not be the most nutrient-dense food, Chicken Fries are lower in calories and saturated fat than many of the beef options. They also provide a good source of protein, which is essential for maintaining muscle mass and supporting overall health. To make your meal more balanced, pair the chicken fries with a side salad to boost the fiber and nutrient content," advises Jessie Hulsey RD, LD, an Atlanta-based registered dietitian.

Sides

Mott's Applesauce

"Mott's Applesauce, now offered by Burger King, is an excellent choice for a healthy side, particularly for those looking for a low-calorie, fat-free option. With only 50 calories per serving, it's a light, refreshing option that can easily fit into a balanced diet. It contains no fat, cholesterol, or sodium, making it heart-healthy and suitable for individuals managing their sodium intake. The applesauce provides 13 grams of carbohydrates, including 11 grams of naturally occurring sugars, offering a natural sweetness without added sugars. Additionally, it contains 1 gram of dietary fiber, which is beneficial for digestion and helps promote a feeling of fullness," says Sabat.

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Sweets

Chocolate Chip Cookies

It's safe to say that none of the desserts on the Burger King menu are "healthy," but ordering the Chocolate Chip Cookies is a lighter choice than getting something like one of their milkshakes, which can have up to 86 grams of added sugar!

Drinks

Honest Kids Apple Juice

"The Honest Kids Apple Juice juice offered by Burger King is a great choice because it provides a refreshing and low-calorie beverage option with only 35 calories per serving. It's free from fat, cholesterol, and trans fats, making it a heart-healthy option, and with just 9 grams of carbohydrates and 8 grams of naturally occurring sugars, it offers a mild sweetness you can enjoy without the excessive sugar content found in many other juices and sodas," says Sabat.