Eating healthy in fast food restaurants like Burger King can be tricky.
In the past, Burger King offered some healthier menu options, including salads and grilled chicken sandwiches, but these are no longer available. While this is unfortunate, other menu items may complement your dietary preferences.
Here are the 12 healthiest options in Burger King.
Although Burger King offers some healthier breakfast choices, you may want to order a lower calorie portion to make your meal more filling.
For example, consider ordering one side of an apple for an extra 50 calories or a glass of skim milk, which adds 90 calories and 9 grams of protein. Protein is great for keeping you feeling full longer (
While many fast food orders contain trans fats, which may increase the risk of some chronic diseases, the breakfast suggestions listed below do not contain any (
Keep in mind that drinks can add a lot of calories to your meal, so if you are looking for a low calorie breakfast, choose sugar-free drinks like water, black coffee or tea.
1. French toast sticks, 3 pcs
Compared to other breakfast items, Burger King French toast sticks are low in calories and sodium.
A 3-portion of French toast sticks contains only 230 calories and 260 mg of sodium. If you go for the 5-pack, the calories increase to 380 while the sodium increases to 430 mg (3).
Independently, this 3-piece French toast order contains only 3 grams of protein filler, but you can easily increase this to 11 grams by ordering milk on the side.
2. Brown brown (small)
With only 250 calories and 2 grams of protein, coffee grounds probably do not feel like a full breakfast. Thus, this is another choice that may go well with a fat-free milk order to add some healthy calories and protein (3).
Unlike most items on the Burger King menu, brown hash contains 3 grams of fiber, which can also help you feel full (
3. Croissan’wich (bacon, eggs and cheese)
If you are looking for a breakfast sandwich, bacon, egg and cheese cross is among the lower calorie options. You can also order it with bacon or sausage.
However, while it is a reasonable 370 calories and packs 17 grams of protein, it contains just over 1,000 mg of sodium, so be sure to balance it with low-sodium foods for the rest of the day (3).
Although you may not associate fast food with low-calorie items, some of the Burger King options may still fit into a well-harmonized diet for weight loss or weight maintenance.
However, keep in mind that these options may not make you feel full for a long time, so it is a good idea to combine them with low-calorie sides.
Unfortunately, Burger King does not offer many of these – currently, their honey is the main option – so consider grabbing some fresh fruit, vegetable sticks, or sweetened yogurt elsewhere to create a more balanced and full meal.
A simple hamburger has 240 calories and 10 grams of fat, which is relatively low compared to other sandwiches on the menu.
Plus, with a sodium content of 380 mg, it is among the lowest sodium options (3).
Stuffings, spices and drinks can add to these numbers, so choose low-calorie sides, do not use extra sauces and stick to unsaturated drinks.
If simple burgers are not your favorite, adding cheese to make a cheeseburger contributes just over 40 calories and 3 grams of fat. It increases sodium to 560 mg, but this is still low compared to many other menu items (3).
In addition to the extra flavor, adding cheese to your hamburger also increases the protein content, bringing the total to 15 grams (3).
Like the hamburger, it’s a good idea to combine your cheese burger with a low-calorie side like honey instead of chips or onion rings. Plus, go with sugary drinks and not calories.
6. Chicken pieces, 4 pieces
Containing only 170 calories, the 4-piece chicken pack is one of the lowest calorie menu items (3).
Alsosht also low in sodium and fat compared to other Burger King meals, at 310 mg and 11 grams, respectively (3).
Burger King has several different dipping sauces to choose from. To keep calories at the bottom, choose ketchup, honey mustard, BBQ or buffalo sauce, all containing less than 100 calories per serving (3).
Although your body needs a little sodium for optimal health, most people in the United States get a lot from it, especially from pre-prepared and packaged foods (
Too much sodium can contribute to health issues like high blood pressure, so it is important to keep in mind the Recommended Daily Value (DV), which is set at 2,300 mg or less per day (
7. Whopper Jr.
In addition to the simple hamburger, Whopper Jr. is the lowest sodium food on the Burger King menu, containing 390 mg (3).
However, keep in mind that spices can add 75-360 mg of sodium and that most sides will add to these numbers as well (3).
While 390 mg sodium is low compared to other menu items, it is technically not considered low sodium according to the Food and Drug Administration (FDA). It is even better to keep these meals in moderation and enjoy them only as part of the occasional balanced diet, with complete meals (
The ketogenic diet encourages foods low in carbohydrates and high in fat. If you follow this dining pattern, make sure Burger King offers some keto-friendly options.
However, keep in mind that many of the meals from Burger King are rich in saturated and trans fats, which are linked to some chronic diseases, so it is a good idea to balance these meals with healthier options for the rest of your day and week With
You can order many of the bread-free menu items and supplements like ketchup to keep up the carb count.
8. Whopper without bun
Most custom-made bun-free sandwiches and burgers will fit into a diet like these.
Remember that most spices and seasonings will add not only calories and sodium, but also carbohydrates. As such, if keeping the number of carbs in your meal is a priority for you, you may want to skip them.
Like most sandwiches in Burger King, this option contributes with a large amount of saturated fat and sodium. Whopper also contains 1.5 grams of trans fats, so we recommend that you enjoy this meal in moderation (
9. Biscuits with sausage, eggs and cheese without biscuits
For a keto-friendly breakfast, you can try any of the breakfast sandwiches without croissants or biscuits. For example, biscuits with sausage, eggs and cheese without biscuits is a low-carb and high-protein breakfast.
If you prefer, the same sandwich can be made with bacon or bacon instead of sausage for the same amount of carbs.
This breakfast also contains 14 grams of protein, which means it can help you feel full when you start your day (
10. Cheeseburger with bacon without bun
Ordering a bun-free bacon cheeseburger will reduce the number of calories and carbohydrates, making it another keto-friendly option.
However, note that because trans fat, saturated fat, and sodium are found primarily in meat and cheese, this bun-free option will still be high in both (3).
If you are looking for a sweet dessert, two menu items in Burger King are less caloric and sugar than the others.
By comparison, some of the milks on the menu contain close to 100 grams of sugar. Consuming a high-sugar diet has been linked to several health conditions, including heart disease and diabetes, so it is best to moderate your intake of sugary sweets (3,
Dietary guidelines 2020-2025 recommend keeping sugar added to less than 10% of total daily calories, which equates to 50 grams if you eat a 2,000-calorie diet (
11. Cone with gentle service
The mildly served cone is only 142 calories and is low in sodium — even by FDA standards — at just 100 mg. This makes it a convenient low calorie option to curb your sweet tooth (3,
However, the cone contains 17 grams of sugar, so be sure to choose foods and low-sugar foods for the rest of your day (3).
12. Soft serving cup
The soft serving cup is slightly higher in calories, fat and sodium, as well as sugar, contributing 24 grams (3).
However, it is still a relatively low fat and low sodium dessert compared to other menu options with 5 grams of fat and 150 mg of sodium (3).
While eating healthy at a fast food restaurant like Burger King can be challenging, some menu items still fit a lot of dietary preferences.
An easy way to keep your calorie intake under control is to choose low-calorie beverages like hot or cold water or sugar-free coffee.
Keep in mind that although some menu items may be healthier than others, most meals from Burger King and similar fast food restaurants are still high in sodium and saturated fat.
As such, it is good to enjoy these meals in moderation following a healthy diet and lifestyle.