The 5 Best Healthy Choices at Burger King, Recommended by Nutritionists

From wraps to burgers and sandwiches, there’s a perfect option for everyone at BK.

Reviewed by Dietitian Emily Lachtrupp, MS, RDReviewed by Dietitian Emily Lachtrupp, MS, RD

Navigating Burger King fast food while trying to maintain a healthy diet can be tricky, but with determination and preparation, it is possible to make choices that fit your nutritional goals. At Burger King, there are several menu items that can fit into a balanced diet without compromising on taste. By focusing on options that are low in calories and high in protein, you can enjoy satisfying meals that keep you on track.

Here are 5 healthy options at Burger King recommended by nutritionists.

Related: 8 Best Protein Options at Your Favorite Fast Food Places, Recommended by Nutritionists

How to choose a healthy option at Burger King

When shopping at Burger King, consider menu items that provide a good balance of calories, protein and fiber while keeping sodium and added sugars at bay. Avoid condiments and sauces that can add calories and sugar, or consider asking for them on the side to control how much you use.

Don’t forget the sides, drinks and dessert. To keep your diet at a healthy blood sugar level, choose water, a diet drink, unsweetened tea or seltzer water. If you’re going to freeze, choose the quality size for the smallest serving. For something sweet, a cup or a soft serve is a satisfying, low-calorie option on the BK menu.

The 5 Best Healthy Choices at Burger King

Honey Mustard Royal Crispy Wrap

The Honey Mustard Royal Crispy Wrap is a great option if you want to control your carb intake while enjoying a satisfying meal at Burger King. This wrap provides an amazing combination of protein and fiber. “It’s less than 300 calories but provides 15 grams of protein, 30 g of carbs, 4 g of dietary fiber and 5 g of added sugar,” says Lisa Andrews, Med, RD, mr. ‘a Sound Bites Nutrition. He recommends asking for dressing on the side to reduce the added sugar.

Nutritional information for Honey Mustard Royal Crispy Wrap

• Calories: 290

• Total carbohydrates: 30g

• Fiber: 4g

• Protein: 15g

• Fat: 14g

• Saturated Fat: 3g

• Sodium: 790mg

Whopper Jr.

For those who crave a classic BK order, but want to cut back on the extra calories, the Whopper Jr. it’s a perfect choice controlled by the role. “Skiping the mayo helps cut down on the fat, so you can still enjoy the taste of a classic burger — plus, it’s an easy choice for your blood sugar,” says Julie Lichtman, RD, owner of Julie Lichtman Nutrition. , which contains 7 g of sugar.” . Pair it with a side of applesauce instead of fries for a balanced meal.

Nutrition facts for Whopper Jr.

• Calories: 330

• Total carbohydrates: 30g

• Fiber: 2g

• Protein: 15g

• Fat: 19g

• Covered Fat: 5g

• Sodium: 560 mg

Chicken Fries

Believe it or not, Burger King’s Chicken Fries can be a relatively healthy option if you’re looking for a low-calorie, high-protein option. 8 Chicken Fries contain only 220 calories and provide 13 g of protein, making them an excellent balanced choice for fried food. To add more volume and a small dose of fiber to this meal, choose Mott’s applesauce on the side.

Nutritional information for Chicken Fries

• Calories: 220

• Total carbohydrates: 16g

• Fiber: 1g

• Protein: 13g

• Fat: 12g

• Saturated Fat: 2.5g

• Sodium: 680mg

Hamburger

Sometimes, keeping it simple is the best option. Burger King’s hamburger is a classic fast food option that is low in calories and offers more balance than other BK menu items. With about 250 calories and 15 grams of protein, it’s a solid choice for those looking to keep their meals light but filling, recommends Emily Kean, RDN, CDCES, owner of Kean Nutrition. Combine with unsweetened iced tea to avoid added sugar.

Nutrition facts for hamburgers

• Calories: 250

• Total carbohydrates: 29g

• Fiber: 1g

• Protein: 13g

• Fat: 10g

• Saturated Fat: 4g

• Sodium: 560 mg

Big fish

The Big Fish at BK is a sour white fish sandwich that is full of flavor. Although high in total fat, the good news is that these foods are low in fat. To reduce the fat, however, ask for tartar sauce on the side. With about 20 g of protein, this is a filling meal. This sandwich is high in sodium, with more than half of the daily limit of sodium. Watch your sodium intake during the rest of the day. You can do this by eating at home and choosing low-sodium foods at your next meal.

Nutritional Information for Big Fish

• Calories: 570

• Total carbohydrates: 58g

• Fiber: 3g

• Protein: 19g

• Fat: 30g

• Covered Fat: 5g

• Sodium: 1,270mg

The Bottom Line

If you’re trying to eat healthy at a fast food restaurant, you don’t have to skip the BK drive-thru entirely. From the protein-packed Honey Mustard Royal Crispy Wrap to the Whopper Jr. portion-controlled, there are several options that are low in calories and high in protein, making them ideal for a fast food experience. Don’t forget to pair your meal with sides like applesauce and choose drinks like unsweetened iced tea or water to keep your meal balanced and cut down on extra sugar.

Read the first article about Eating Well.