Eating healthy at fast food restaurants like Burger King can be difficult.
In the past, Burger King offered several healthier menu options, including salads and grilled chicken sandwiches, but these are no longer available. While this is unfortunate, other menu items may suit your dietary preferences.
Here are 12 healthier options at Burger King.
Although Burger King offers a fewhealthier breakfast choices, you can order a side with fewer calories to make your meal more nutritious.
For example, consider ordering applesauce for an extra 50 calories, or a glass of fat-free milk, which adds 90 calories and 9 grams of protein. Protein is great for keeping you full longer (
Although many fast food orders contain trans fats, which can increase the risk of certain chronic diseases, the breakfast suggestions below do not contain any (
Keep in mind that drinks can add a lot of calories to your meal, so if you're looking for a low-calorie breakfast, opt for unsweetened drinks such as water, black coffee or tea.
1. French toast, 3 pcs
Compared to other breakfast foods, Burger King's French Toast Sticks are low in calories and sodium.
A 3-piece serving of French toast contains only 230 calories and 260 mg of sodium. If you go for the 5-pack, the calories jump to 380, while the sodium jumps to 430 mg (3).
In itself, this 3-piece French toast order contains only 3 grams of filling protein, but you can easily increase this to 11 grams by orderingmilkout of the way.
2. Hash Browns (klein)
With only 250 calories and 2 grams of protein, hash browns probably won't feel like a complete breakfast. So this is another choice that can pair well with an order of fat-free milk to add some healthy calories and protein (3).
Unlike most items on the Burger King menu, the hash brown contains 3 grams of fiber, which is okayhelp you feel full(
3. Croissan'wich (ham, not cheese)
If you're looking for a breakfast sandwich, the ham, egg, and cheese croissant is among the lowest in calories. You can also order it with bacon or sausage.
Although it is a reasonable 370 calories and contains 17 grams of protein, it contains just over 1,000 mg of sodium, so be sure to balance this with low-sodium meals throughout the day (3).
Even though you may not associate thatFast foodWith a low calorie content, some Burger King options can still fit into a well-rounded diet for weight loss or weight maintenance.
However, keep in mind that these options may not keep you full for long, so it's a good idea to pair them with lower-calorie sides.
Unfortunately, Burger King doesn't offer much of this (currently their applesauce is the main option), so consider purchasing fresh fruit, vegetables, or unsweetened yogurt elsewhere to create a more balanced, filling meal.
4. Hamburger
The regular hamburger has 240 calories and 10 grams of fat, which is relatively low compared to other sandwiches on the menu.
Plus, with 380 mg of sodium, it's one of the lowest sodium options (3).
Toppings, condiments and drinks can increase these numbers, so opt for lower-calorie sides, avoid using extra sauces and stick to unsweetened drinks.
5. Cheeseburger
If plain burgers aren't your thing, you can add cheese to make onecheeseburgercontributes just over 40 calories and 3 grams of fat. That bumps the sodium content to 560 mg, but that's still low compared to many other menu items (3).
In addition to extra flavor, adding cheese to your burger also increases the protein content, bringing the total to 15 grams (3).
As with the hamburger, it's a good idea to pair your cheeseburger with a low-calorie side like applesauce instead of fries or onion rings. In addition, choose unsweetened drinks instead of high-calorie drinks.
6. Chicken nuggets, 4 pcs
At just 170 calories, the 4-piece package of chicken nuggets is one of the lowest calorie menu items (3).
It's also low in sodium and fat compared to other Burger King meals, with 310 mg and 11 grams respectively (3).
Burger King has a few different dips to choose from. To keep the calories on the lower end, opt for ketchup, honey mustard, barbecue sauce or buffalo sauce, all of which have less than 100 calories per serving.3).
Although your body needs some sodium for optimal health, most people in the United States get too much of it, especially from prepared and packaged foods (
Too much sodium can contribute to health problems such as high blood pressure, so it is important to consider the Recommended Daily Value (RDA) which is set at2.300 mg of minderPer day (
7. Whopper Jr.
In addition to the regular hamburger, there is also the Whopper Jr. the lowest sodium meal on the Burger King menu, with 390 mg (3).
Do remember thatspicescan add 75-360 mg of sodium and that most sites will also add to these figures (3).
Although 390 mg of sodium is low compared to other menu items, it is not technically considered low-sodium, according to the Food and Drug Administration (FDA). It's still best to consume these meals in moderation and enjoy them only occasionally as part of a balanced, wholesome diet (
The ketogenic diet encourages foods that are low in carbohydrates and high in fat. If you follow this eating pattern, you can be sure that Burger King will offer someketo-friendly options.
However, keep in mind that many of Burger King's meals are high in saturated fat and trans fat, which have been linked to certain chronic diseases. So it's a good idea to balance these meals with healthier options for the rest of the day and week. . .
You can order many of the menu items without bread and toppings like ketchup to keep the carb count low.
8. Whopper without bun
Most sandwiches and burgers ordered without the bun will likely fit a keto diet.
Remember that most toppings and condiments not only add calories and sodium, but also carbohydrates. So if keeping the carbs in your meal to zero is a priority for you, you may want to skip this.
Like most sandwiches at Burger King, this option contributes a large amount of saturated fat and sodium. In addition, the Whopper contains 1.5 grams of trans fat, which is why we recommend enjoying this meal in moderation (
9. Sausage, egg and cheese biscuits without biscuits
For a keto-friendly breakfast, try one of the breakfast sandwiches without a croissant or cracker. For example, the sausage, egg and cheese biscuit without the biscuit is a low-carb and high-protein breakfast.
If you prefer, the same sandwich can be made with bacon or ham instead of sausage, for the same amount of carbohydrates.
This breakfast also contains 14 grams of protein, which means it's possiblehelp you feel fullwhen you start your day (
10. Bacon cheeseburger without bun
Ordering the bacon cheeseburger without the bun reduces both calories and carbs, making it a keto-friendly option.
However, keep in mind that because trans fat, saturated fat, and sodium are mainly found in meat and cheese, this sandwich-free option will still be high in both (3).
If you're looking for a sweet treat, two menu items at Burger King contain fewer calories and sugar than others.
For comparison: some milkshakes on the menu contain almost 100 grams of sugar. Eating a high-sugar diet has been linked to several health problems, including heart disease and diabetes, so it's best to moderate your intake of sweet desserts (3,
The nutritional advice for 2020-2025 recommends maintaining thisadded sugarto less than 10% of your total daily calories, which amounts to 50 grams if you follow a 2,000-calorie diet (
11. Soft serve cone
The soft cone contains only 142 calories and is low in sodium, even by FDA standards, at just 100 mg. That makes it a suitable low-calorie option to slow down your dietsweet tooth(3,
Still, the cone contains 17 grams of sugar, so make sure you choose fewer sugary meals and snacks throughout the day (3).
12. Soft ice cream cup
The soft cup contains slightly more calories, fat, sodium and sugar, contributing 24 grams (3).
However, it is still a relatively low-fat and low-sodium dessert compared to other menu options, with its 5 grams of fat and 150 mg of sodium (3).
Menhealthy foodat a fast food restaurant like Burger King it can be a challenge, certain menu items still suit many dietary preferences.
An easy way to control your calorie intake is to choose calorie-free drinks, such as water or unsweetened hot or iced coffee.
Keep in mind that while 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.
Therefore, it is best to enjoy these meals in moderation while following a healthy diet and lifestyle.
But one thing
Try this today:Before you make a pit stop at Burger King the next morning, stop by and see theminternet sideto browse their menu and the nutritional information available there. Doing this will help you determine which items and combinations best suit your dietary preferences.
Did this help?
