Burger King Nutritional Menu: Explore Healthy Options
This guide helps you find healthy options at Burger King. It uses Burger King’s April 2020 nutrition tables and recent checks. This way, you get clear, reliable burger king nutrition information.
The basic hamburger is the lowest-calorie entree, with about 240–250 calories. Small chicken options like 4-piece Chicken Nuggets are also low in fat. The Royal Crispy Chicken without Royal Sauce is a good choice, with about 440 calories and a good protein balance.
Readers should note Burger King lacks grilled-chicken and salad choices in many areas. Also, the official site sometimes has errors. Checking the April 2020 charts and vetted sources helps avoid surprises.
This article will list item calories, macros, and swap tips. It also includes pricing context where available. Use this data to make mindful orders without losing flavor or convenience.
Understanding the Burger King Nutritional Menu
Knowing what a menu lists makes smarter choices easier. This section explains what is included in burger king nutrition information, where the numbers come from, and how you can use burger king nutrition facts and burger king menu nutrition to match daily goals.
What is included in Burger King nutrition information
Burger King provides item-level data for calories and macronutrients: protein, fat, and carbohydrates. The full burger king nutrition facts sheets add sodium, saturated fat, trans fat, cholesterol, fiber, and sugar. Serving sizes in grams appear alongside each entry so you can compare portions side by side.
Sources and accuracy of calorie and macro data
The April 2020 BK nutrition sheets list calories, calories from fat, total fat, saturated fat, trans fat, cholesterol, sodium, total carbs, fiber, sugar, and protein. Those numbers come from supplier reports or lab testing and are compiled with ESHA Genesis R&D. Regional items get separate entries when recipes differ.
Errors and local variation happen. Burger King notes formulation changes and restaurant-by-restaurant differences. Third-party collections and curated guides can help cross-check values, but use them cautiously and confirm with BK’s official charts when accuracy matters.
How to use Burger King nutrition information to meet your goals
Start by matching entrées and sides to daily calorie and macro targets. Use burger king menu nutrition to pick higher-protein options when protein is a priority, or lower-calorie items when controlling energy intake.
Simple swaps work well. Removing cheese or ordering light/no sauce cuts fat and calories. For more protein per calorie consider items like Royal Crispy Chicken (without sauce) or a Double Cheeseburger. For lower-calorie choices lean toward the Hamburger, 4pc Chicken Nuggets with a small side, or the Egg & Cheese Croissan’Wich at breakfast.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Hamburger | Classic flame-grilled beef, ketchup, mustard, pickle | 240–250 | $1.49 |
| 4pc Chicken Nuggets | Breaded bite-size chicken, great as a low-calorie side | 170–190 | $1.99 |
| Egg & Cheese Croissan’Wich | Butter croissant, folded egg, American cheese | 340–370 | $2.99 |
| Royal Crispy Chicken (no sauce) | Crispy chicken fillet on a toasted bun, sauce removed | 440–600 | $4.49 |
| Double Cheeseburger | Two beef patties, two slices of cheese, pickles, condiments | 390–430 | $2.79 |
| Small Fries | Salted, golden-fried potato wavy cut | 320–340 | $1.89 |
| Onion Rings (Small) | Crispy battered onion slices | 250–280 | $1.99 |
| Soft Serve Cone | Vanilla soft-serve in a classic cone | 200–220 | $1.29 |
| Impossible Whopper | Plant-based patty, flame-grilled style | 630 | $6.99 |
| Whopper | Signature flame-grilled beef with vegetables | 670 | $4.99 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Hamburger | No | No | No | Dairy (may contain), Wheat |
| 4pc Chicken Nuggets | No | No | No | Wheat, Egg, Soy, Milk |
| Egg & Cheese Croissan’Wich | No | No | No | Egg, Milk, Wheat |
| Royal Crispy Chicken (no sauce) | No | Limited (high carbs) | No | Wheat, Egg, Milk, Soy |
| Double Cheeseburger | No | No | No | Milk, Wheat |
| Small Fries | Yes (prep dependent) | No | No | May contain milk due to shared fryers |
| Onion Rings (Small) | No | No | No | Wheat, Milk |
| Soft Serve Cone | No | No | No | Milk, Wheat (cone) |
| Impossible Whopper | Yes (ask for no mayo) | No | No | Soy, Wheat |
| Whopper | No | No | No | Wheat, Milk (cheese optional) |
Top Low-Calorie Picks from the Burger King Menu
The Burger King menu has clear low-calorie choices for those watching their intake. These options keep flavor high and calories low. They are great for those checking burger king menu calories and looking for simple swaps to meet daily goals.
Lowest calorie entrée: Hamburger — 240–250 calories
The classic Hamburger is the leanest sandwich on Burger King menus. It has about 240–250 calories, 10 g fat, 29 g carbs, and 13 g protein. To cut calories, choose no mayo and ask for ketchup on the side. This keeps a good amount of protein.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Hamburger | Beef patty, bun, ketchup, pickles, onions | 240–250 | $1.49 |
| 4pc Chicken Nuggets | Four bite-size battered chicken pieces | 170–190 | $1.69 |
| 4pc Cheesy Tots | Small potato tots with cheese bits | ~150 | $1.29 |
| Egg & Cheese Croissan’Wich | Egg and melted cheese on a flaky croissant | 340–370 | $2.99 |
| 4pc Chicken Fries | Strip-shaped breaded chicken pieces | ~110 | $1.99 |
Low-calorie chicken and sides: 4pc Chicken Nuggets and 4pc Cheesy Tots
Small chicken portions keep calories modest. The 4pc Chicken Nuggets have about 170–190 kcal. A 4pc portion of cheesy tots is around 150 kcal. Pairing one with a Hamburger makes a filling combo under many daily targets.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Hamburger | No | No | No | Dairy (possible cross-contact), Wheat |
| 4pc Chicken Nuggets | No | No | No | Egg, Wheat, Soy, Milk |
| 4pc Chicken Fries | No | No | No | Wheat, Soy, Milk |
| 4pc Cheesy Tots | No | No | No | Milk, Wheat |
| Egg & Cheese Croissan’Wich | No | No | No | Egg, Milk, Wheat |
| Small Fries | No | No | No | Wheat (cross-contact), Soy |
| Apple Slices | Yes | No | Yes | None |
| Side Salad (if available) | Possible | No | Possible | Varies (dressing may contain dairy) |
| Water | Yes | Yes | Yes | None |
| Unsweetened Iced Tea | Yes | Yes | Yes | None |
Breakfast low-calorie choice: Egg & Cheese Croissan’Wich — ~340–370 calories
The Egg & Cheese Croissan’Wich is the lightest full sandwich for breakfast. It has about 340–370 kcal. Pair it with water or black coffee for a modest breakfast total. Dropping cheese saves about 40 kcal.
- Ask for light or no mayo to remove 50–150 extra calories per sandwich.
- Skip cheese or request one slice to save about 40 kcal.
- Choose water or unsweetened drinks to keep totals low.
These options show how burger king healthy options fit into a daily plan without sacrificing taste. Check burger king menu items and burger king menu calories before ordering to make choices that match your goals.
Burger King Nutrition Facts for Burgers
The classic Whopper and the plant-based Impossible Whopper are high in calories. A plain Whopper has about 660–670 calories. The Impossible Whopper has around 630 calories. This makes it easy to compare their nutrition when planning a meal.
Think about your burger toppings. Mayo, extra cheese, and bacon add a lot of calories and fat. Skipping mayo can cut dozens of calories. Burger King’s nutrition facts show how toppings change the calorie count of sandwiches.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| WHOPPER® Sandwich | Flame-grilled beef, lettuce, tomato, onion, pickles, ketchup, mayo | 660–670 | $4.19 |
| IMPOSSIBLE™ WHOPPER® | Plant-based patty with same toppings as Whopper | 630 | $5.29 |
| Bacon King | Two flame-grilled patties, American cheese, bacon, ketchup, mayo | 1,150–1,200 | $6.79 |
| TRIPLE WHOPPER® with Cheese | Three patties and cheese on a sesame bun | 1,170–1,220 | $7.49 |
| Double Whopper | Two patties, standard toppings | ~900 | $5.99 |
| Double Cheeseburger | Two smaller patties, two cheeses | ~400 | $2.99 |
| Bacon Cheeseburger | Single patty, bacon, cheese | ~340 | $2.49 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| WHOPPER® Sandwich | No | No (bun) | No | Dairy, Egg (mayo), Soy |
| IMPOSSIBLE™ WHOPPER® | No (bun, condiments) | No (bun) | No | Soy, Wheat, Egg (mayo) |
| Bacon King | No | No | No | Pork, Dairy, Wheat |
| TRIPLE WHOPPER® with Cheese | No | No | No | Dairy, Wheat |
| Double Cheeseburger | No | No | No | Dairy, Wheat |
| Bacon Cheeseburger | No | No | No | Pork, Dairy, Wheat |
| Grilled Chicken (if available) | No | Possible without bun | No | Dairy (marinade), Wheat (bun) |
| Veggie Sides | Some options | Depends on dressing | Depends | Varies |
| Fries | No | No | No | Wheat (cross-contact) |
| Soft Serve | No | No | No | Dairy |
High-calorie burgers to watch include the Bacon King and the Triple Whopper. These options have over 1,100 calories and a lot of saturated fat and sodium. Burger King’s nutrition facts list them as some of the densest menu items for energy and fat.
Choose burgers with your macros in mind. If you want more protein with fewer calories, consider the Double Cheeseburger at roughly 24 grams of protein and around 400 calories. The Bacon Cheeseburger offers a lower-calorie swap but less protein per calorie.
Simple tweaks reduce fat and calories. Ask for no cheese, no mayo, or skip bacon. Removing mayo from a Double Whopper can lower total calories by a noticeable margin. Use Burger King’s nutrition facts to compare swaps and match meals to your goals.
- Compare Whopper nutrition and Impossible Whopper calories before ordering.
- Request light condiments to save 50–150 calories.
- Pick smaller patties or single-stack burgers for lower saturated fat.
Burger King Nutrition Facts for Chicken
At Burger King, you can choose from small nuggets to big sandwiches. This section talks about calorie ranges, healthy options, and how to ask for changes to cut calories or add protein. Use this guide to pick the best items and make your order fit your diet goals.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Royal Crispy Chicken (no Royal Sauce) | Hand-breaded chicken on a bun, no sauce | ≈440 kcal | $4.49 |
| Royal Crispy Chicken (with sauce/cheese) | Added Royal Sauce and cheese increase fat and carbs | ≈540–600 kcal | $5.29 |
| Crispy Chicken Sandwich (standard) | Classic crispy patty with bun and toppings | ≈660–700 kcal | $4.99 |
| Spicy Crispy Chicken | Spiced breading and standard toppings | ≈700 kcal | $5.19 |
| Crispy Chicken Jr. | Smaller sandwich, fewer calories | ≈390–450 kcal | $2.99 |
| Chicken Fries (9pc) | Breaded chicken strips shaped like fries | ≈280 kcal | $3.49 |
| Chicken Nuggets (4pc) | Small portion, popular snack size | ≈170 kcal | $1.99 |
| Chicken Nuggets (6pc) | Mid-size portion for sharing or added protein | ≈260 kcal | $2.79 |
| Chicken Nuggets (10pc) | Large order, higher calories and sodium | ≈430 kcal | $4.99 |
| Honey Mustard Royal Crispy Wrap | Smaller wrap option with lighter totals | ≈290 kcal | $3.79 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Royal Crispy Chicken (no sauce) | No | No (breaded) | No (bun and breading) | Egg, Wheat, Milk |
| Crispy Chicken Sandwich | No | No | No | Egg, Wheat, Milk |
| Spicy Crispy Chicken | No | No | No | Egg, Wheat, Milk |
| Crispy Chicken Jr. | No | No | No | Egg, Wheat, Milk |
| Chicken Fries (9pc) | No | No | No | Egg, Wheat, Milk |
| Chicken Nuggets (4pc) | No | No | No | Egg, Wheat, Milk |
| Chicken Nuggets (10pc) | No | No | No | Egg, Wheat, Milk |
| Honey Mustard Royal Crispy Wrap | No | No | No | Egg, Wheat, Milk |
| Grilled chicken options (limited availability) | No | Possible if plain and no bun | Possible if bun removed | Milk, Soy |
| Custom no-sauce sandwich | No | Depends on breading | No | Egg, Wheat |
Royal Crispy Chicken calories change with toppings and sauce. Without sauce, it’s about 440 kcal with 15 g fat, 54 g carbs, and 31 g protein. Adding sauce and cheese makes it around 600 kcal. Watching royal crispy chicken calories helps balance protein and fat.
Chicken Fries and nuggets offer flexible sizes. The 9pc Chicken Fries have about 280 kcal. Nugget sizes jump in predictable ways: 4pc is 170 kcal, 6pc is 260 kcal, and 10pc is 430 kcal. These numbers help you adjust orders to fit your calorie needs.
Biggest chicken items are close to burger calories. Spicy and loaded crispy sandwiches can hit 700–800 kcal with sauces, bacon, and cheese. Smaller nugget orders or wraps are around 170–290 kcal.
Making simple swaps can cut calories and fat. Ask for no Royal Sauce to save 120–160 kcal. Choose a smaller sandwich or wrap, or go for a 4pc nugget to reduce calories. These changes can make your meal healthier without losing flavor.
- Check the nutrition chart before ordering to compare royal crispy chicken calories across versions.
- Use nugget counts to control portions: pick 4pc or 6pc for lighter choices.
- Request no sauce or no cheese to trim 50–150 calories per sandwich.
Burger King Menu Calories for Sides and Sauces
Choosing sides at Burger King can change a meal’s calorie total more than you expect. This short guide shows common side calories, portion tips, and simple swaps to keep your plate balanced while enjoying favorites.
Pick value or small sizes to keep burger king menu calories near 200–300. A 4pc Cheesy Tots runs about 150 kcal. A value onion rings order sits around 150–200 kcal. Sharing large items reduces per-person intake without losing flavor.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| French Fries (Value) | Smaller portion, classic salted fry | 220 kcal | $1.29 |
| French Fries (Small) | Standard single-serving fries | 320 kcal | $1.99 |
| French Fries (Medium) | Shared or hearty serving | 380 kcal | $2.49 |
| French Fries (Large) | Large shareable size | 430 kcal | $2.99 |
| Onion Rings (Value) | Smaller ring portion | 150 kcal | $1.49 |
| Onion Rings (Small) | Classic battered rings | 320 kcal | $1.99 |
| Onion Rings (Medium) | Mid-size order | 410 kcal | $2.69 |
| Onion Rings (Large) | Large order for sharing | 500 kcal | $3.29 |
| Cheesy Tots (4pc) | Small bite-sized potato and cheese | 150 kcal | $1.49 |
| Mozzarella Fries (12pc) | Heavily breaded and fried cheese sticks | 730 kcal | $4.99 |
Large fried sides, like the 12pc Mozzarella Fries, are calorie-dense. That item can hit around 730 kcal with roughly 36 g fat and 71 g carbs. Choosing a smaller fry or the 4pc Cheesy Tots cuts hundreds of calories from your order.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| French Fries (Value) | No | No | No | Dairy cross-contact possible |
| French Fries (Small) | No | No | No | Dairy cross-contact possible |
| Onion Rings (Value) | No | No | No | Wheat, Egg |
| Onion Rings (Large) | No | No | No | Wheat, Egg |
| Cheesy Tots (4pc) | No | No | No | Dairy, Wheat |
| Mozzarella Fries (12pc) | No | No | No | Dairy, Wheat |
| Side Salad (if available) | Yes (no cheese) | Yes (no dressing) | Yes | Possible cross-contact |
| Apple Slices | Yes | Yes | Yes | None |
| Hash Browns | No | No | No | Wheat |
| Veggie Burger Side (varies) | Depends | No | Depends | Check local menu |
Dipping sauce calories vary widely. Ranch runs about 140 kcal per ounce. Zesty is near 150 kcal per ounce. Honey Mustard comes in at roughly 90 kcal, Barbecue about 40 kcal, and Buffalo around 80 kcal. Limiting sauces to a single packet or asking for light dressing trims 50–150+ calories from a meal.
Practical tips: share large sides, order value or small sizes, and request light or no sauce. Paying attention to burger king sides calories and dipping sauce calories helps you keep daily intake steady without missing the foods you enjoy.
Calories and Nutrition Information for Burger King Breakfast
Breakfast at Burger King can be light or very filling. You can choose from simple sandwiches to big platters. This section helps you understand the calories in Burger King breakfast items, like croissanwiches and egg-normous burritos.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Egg & Cheese Croissan’Wich | Buttery croissant, folded egg, American cheese | 340 kcal | $2.99 |
| Ham, Egg & Cheese Croissan’Wich | Added ham for extra protein | 410 kcal | $3.49 |
| Sausage Egg & Cheese Croissan’Wich (single) | Sausage patty with egg and cheese | 500 kcal | $3.99 |
| Fully Loaded Croissan’Wich | Bacon, sausage, egg, and cheese | Up to 610 kcal | $4.49 |
| Double Sausage Egg & Cheese Biscuit | Two sausage patties with egg and cheese on a biscuit | ~855 kcal | $4.99 |
| Egg-Normous Burrito | Egg, sausage, bacon, melted cheese, hash browns | ~780–830 kcal | $5.49 |
| BK Ultimate Breakfast Platter | Platter with eggs, meats, pancakes or toast | Up to 930 kcal | $6.99 |
| Hash Browns (small) | Single serving fried potato patty | 250 kcal | $1.49 |
| Hash Browns (medium) | Larger portion | 500 kcal | $2.49 |
| French Toast Sticks (3-piece) | Sweet breakfast side | 230 kcal | $1.99 |
| French Toast Sticks (5-piece) | Extra portion for sharing | 380 kcal | $2.99 |
Here are some tips to manage your calories. For a lighter start, try the Egg & Cheese Croissan’Wich. The ham version adds more protein without too many extra calories.
The Egg-Normous Burrito is high in calories, around 800 kcal. It’s one of the biggest breakfast options, along with large platters and double biscuit sandwiches.
Breakfast sides can add up fast. A small hash brown has 250 kcal, but a medium one doubles that. French toast sticks get high in sugar and calories with the larger portion. To save calories, skip syrup or share the side.
Diet tips
- Choose single sandwiches instead of doubles or fully loaded ones to cut 150–400 kcal.
- Avoid large platters and swap large hash browns for small or none.
- Opt for ham or single-egg variants to improve protein-to-calorie ratio.
Use these numbers to compare menu options and match your goals. Knowing the calories in Burger King breakfast items makes choosing easier. If the Egg-Normous Burrito calories are too high, consider a Croissan’Wich and a small side instead.
Burger King Menu Items for Desserts and Shakes
Burger King offers a variety of desserts, from soft serve to milkshakes and pies. If you’re watching calories, you’ll find both light treats and indulgent options. Here’s a quick guide to their desserts and tips for enjoying sweets without ruining your diet.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Soft Serve Cone | Classic vanilla soft serve in a cake cone | 170–190 kcal | $1.39 |
| Soft Serve Cup | Small cup of vanilla soft serve | 170 kcal | $1.49 |
| Dutch Apple Pie | Baked apple filling with a flaky crust | 340 kcal | $1.59 |
| HERSHEY’S Sundae Pie | Chocolate and cream dessert in a cookie crust | 310 kcal | $2.29 |
| Oreo Cookie Cheesecake | Creamy cheesecake with Oreo pieces | 350 kcal | $2.49 |
| Vanilla Milkshake | Classic thick vanilla shake | ~580 kcal | $2.99 |
| HERSHEY’S Chocolate Milkshake | Chocolate shake with HERSHEY’S syrup | ~610 kcal | $3.29 |
| Strawberry Milkshake | Fruit-flavored creamy shake | ~640 kcal | $3.29 |
| Oreo Shake | Blended shake with Oreo cookie pieces | ~720–740 kcal | $3.79 |
| Fruit Smoothie (small) | Fruit-based blended drink, size dependent | 200–350 kcal | $2.79 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Soft Serve Cone | No | No | No | Dairy |
| Soft Serve Cup | No | No | No | Dairy |
| Dutch Apple Pie | No | No | No | Wheat, Dairy |
| HERSHEY’S Sundae Pie | No | No | No | Dairy, Wheat |
| Oreo Cookie Cheesecake | No | No | No | Dairy, Wheat |
| Vanilla Milkshake | No | No | No | Dairy |
| HERSHEY’S Chocolate Milkshake | No | No | No | Dairy |
| Strawberry Milkshake | No | No | No | Dairy |
| Oreo Shake | No | No | No | Dairy, Wheat |
| Fruit Smoothie (small) | Depends | No | Depends | Possible Dairy |
The list above shows the Oreo Shake has the most calories. Shakes and specialty items can quickly add calories to your meal. If you’re watching calories, consider a soft serve cup or share a shake.
Keep an eye on Burger King’s menu specials. These can change portion sizes, ingredients, or prices. Specials might include seasonal pies and shakes that affect calorie counts.
Smart choices can make treats enjoyable. Opt for a smaller portion, choose soft serve over a shake, or split a dessert. Pick fruit or lower-calorie drinks to balance your indulgence.
Here are some quick tips for making smart choices:
- Which dessert has the fewest calories? Soft serve cone or cup are the lightest options.
- Are milkshakes very calorie-dense? Yes, shakes like the Oreo Shake are among the highest calorie items.
- Can I reduce calories by sharing? Yes, sharing a shake cuts individual calories significantly.
- Do specials change calorie counts? Yes, burger king menu specials sometimes alter ingredients and calories.
- Is cheesecake high in calories? Oreo Cookie Cheesecake runs around 350 kcal, higher than soft serve.
- Are pies higher than sundaes? Dutch Apple Pie and HERSHEY’S Sundae Pie are in the 300–350 kcal range, similar to many pies.
- What’s a quick swap to save calories? Swap a milkshake for a soft serve cup or a fruit smoothie if available.
Eating Low Carb and Keto-Friendly Options at Burger King
Finding low-carb choices at Burger King requires planning. Salads and grilled chicken are limited at many locations. The easiest way is to adapt standard menu items.
You can keep carbs low by removing buns and skipping sweet sauces. Choose breakfast items served without bread when possible.
The list below shows practical ordering moves and what to watch for. Use the Burger King nutritional menu and third-party keto guides to estimate net carbs before ordering. Track fiber to calculate net carbs and watch for cross-contact, like the Impossible patty cooked on the same grill as meat.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Bunless Whopper | Whopper patty, lettuce, tomato, pickles, no bun, no sauce | ~400–520 kcal | $4.99 |
| Bunless Hamburger | Single beef patty with condiments held separately | ~180–240 kcal | $1.39 |
| Chicken Sandwich (no bun) | Crispy or grilled-style chicken patty removed from bun, no sauce | ~300–600 kcal | $3.49 |
| Egg & Cheese Croissan’Wich (no croissant) | Egg, cheese served on plate or wrapped, hold the croissant to cut carbs | ~200–300 kcal | $2.99 |
| Impossible Burger (bunless) | Plant-based patty removed from bun; note grill cross-contact | ~360–480 kcal | $5.49 |
| Side Salad (if available) | Leafy greens only, dressing on side | ~15–80 kcal | $1.99 |
| 4pc Chicken Nuggets (avoid for strict keto) | Breaded and fried; contains significant carbs | ~170–190 kcal | $1.29 |
| Small Fries (avoid for keto) | Fried potato side, high in starch | ~230–320 kcal | $1.39 |
| Cheese Slice | Single American cheese slice to add fat and protein | ~40–60 kcal | $0.50 |
| Beverage: Unsweetened Iced Tea | Zero sugar drink option | 0–5 kcal | $1.39 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Bunless Whopper | No | Yes (with no bun, no sauce) | Yes (if cross-contact ignored) | Dairy (cheese opt), Soy (possible), Sesame (bun if present) |
| Bunless Hamburger | No | Yes | Yes | Sesame (bun), Dairy if cheese added |
| Impossible Burger (bunless) | Yes (plant patty) but cooked on same grill as meat | Yes | Yes | Soy, Wheat (bun), Dairy if cheese added |
| Chicken Sandwich (no bun) | No | Sometimes (grilled better than breaded) | Depends on preparation | Wheat, Egg, Milk possible |
| Egg & Cheese (no croissant) | No | Yes | Depends on egg prep | Egg, Dairy |
| 4pc Chicken Nuggets | No | No | No | Wheat, Egg, Milk |
| Small Fries | Yes | No | No | May contain wheat due to shared fryers |
| Side Salad | Yes | Yes | Yes | Depends on dressing; often Dairy |
| Cheese Slice | No | Yes | No | Dairy |
| Unsweetened Iced Tea | Yes | Yes | Yes | None |
Ordering strategies
- Ask for burgers or breakfast items without the bun to remove roughly 25–50 g of carbs per item.
- Skip sweet sauces and ketchup. Many condiments add sugars that break ketosis.
- Avoid breaded or fried items like nuggets and fries. Breading adds starch that is hard to fit into a keto plan.
Protein picks and pitfalls
- Beef patties, eggs, and cheese provide solid protein and fat for a keto plate.
- Impossible patty works for some keto plans but is cooked on the same grill as meat, which may matter to vegetarians and those tracking cross-contact.
- Breaded chicken and many sides are high in carbs and not ideal for strict keto.
Tracking net carbs
Use the burger king nutritional menu for raw carb counts. A Hamburger has about 26–29 g carbs with the bun. A Whopper runs near 49 g. A Croissan’Wich sits around 29–31 g. Removing the bun cuts 25–50 g depending on the item.
Helpful resources
- Consult keto-focused guides for net-carb breakdowns of common items.
- Track fiber to calculate net carbs accurately.
- Ask staff about preparation when cross-contact or specific allergens are a concern.
This approach helps you make informed low-carb choices at Burger King without guessing. Use clear requests at the counter, watch for breading, and check the burger king nutritional menu before you order for exact numbers.
Calorie-Saving Tips at Burger King
Simple swaps and portion control cut calories without losing flavor. Use these practical tips to make choices that suit your goals while keeping an eye on burger king menu prices and available burger king healthy options.
Ask for light or no condiments
Requesting light mayo or no sauce can shave off large calorie amounts. A regular mayonnaise packet adds about 80 kcal. Light mayo on a Whopper saves roughly 80 kcal, light Royal Sauce cuts about 70 kcal, and light mayo on the Original Chicken can save close to 100 kcal. Leaving condiments off can halve or eliminate those calories on many sandwiches.
Skip or reduce cheese
Each slice of American cheese is about 40 kcal. Ask for no cheese or a single slice to lower calories and saturated fat. This keeps protein intact while trimming roughly 40 kcal per removed slice.
Control side portions and sauces
Choose small or value-size fries instead of medium or large to save 100–300 kcal. Dipping sauces add concentrated calories; Ranch runs near 140 kcal per ounce and Zesty around 150 kcal per ounce. Limit sauces or request them on the side so you can use less.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Hamburger | Single beef patty on a bun with ketchup and pickles | 240–250 | $1.49–$1.99 |
| Whopper (no mayo) | Flame-grilled patty, lettuce, tomato, pickles | ~590 | $4.99–$5.99 |
| Original Chicken (no mayo) | Crispy chicken fillet on a bun | ~320–400 | $3.49–$4.49 |
| 4pc Chicken Nuggets | Small, shareable portion | ~170–190 | $1.49–$2.49 |
| Small Fries | Classic salted fries | ~230 | $1.29–$1.99 |
| Small Garden Side Salad | Leafy greens with optional light dressing | ~25–80 | $1.99–$2.99 |
| Egg & Cheese Croissan’Wich | Breakfast sandwich with egg and cheese | ~340–370 | $2.99–$3.99 |
| Ranch Sauce (1 oz) | Creamy dipping sauce | ~140 | $0.25–$0.50 |
| Zesty Sauce (1 oz) | Spicy-tangy dipping sauce | ~150 | $0.25–$0.50 |
| Soft Serve Cone | Small vanilla ice cream cone | ~200 | $1.00–$1.79 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens |
|---|---|---|---|---|
| Hamburger | No | No | No | Dairy (cheese optional), Wheat |
| Whopper (no bun) | No | Yes (bun removed) | Yes (bun removed) | Sesame (bun), Dairy optional |
| Impossible Whopper (no bun) | No (plant patty contains egg in some regions) | Yes (bun removed) | Yes (bun removed) | Soy, Wheat |
| 4pc Chicken Nuggets | No | No | No | Wheat, Egg, Soy |
| Small Fries | Yes (check cross-contact) | No | No | May contain wheat (cross-contact) |
| Garden Side Salad | Yes | Yes (no croutons) | Yes | May contain dairy in dressing |
| Egg & Cheese Croissan’Wich | No | No | No | Egg, Dairy, Wheat |
| Ranch Sauce | No | No | No | Dairy, Egg |
| Zesty Sauce | No | No | No | May contain dairy |
| Soft Serve Cone | No | No | No | Dairy, Wheat |
- Order sandwiches without mayo or ask for light mayo to reduce 70–100 kcal.
- Choose small sides and avoid large combo up-sizes to save 100–300 kcal and lower cost impact on burger king menu prices.
- Replace fries with a side salad when looking for burger king healthy options.
- Use sauces sparingly; request packets on the side for portion control.
These small changes add up. Swapping condiments and trimming portions offer measurable calorie cuts. Read nutrition charts and compare items to match taste, budget, and health goals.
- Ask for sauce on the side.
- Limit cheese to one slice or none.
- Choose smaller sides or share a regular portion.
Keep burger king calorie-saving tips in mind next time you order. They help you choose wisely without sacrificing flavor or breaking your budget when checking burger king menu prices and considering burger king healthy options.
Comparing Burger King Nutrition Information with Other Fast-Food Chains
Burger King is known for its flame-grilled taste. A comparison with other fast foods shows that BK burgers often have more fat but also more protein. For example, the Whopper has about 670 calories and 32 grams of protein. This is different from the grilled chicken at Chick-fil-A or the lighter breakfasts at McDonald’s.
Here’s how Burger King compares to others in terms of protein, fat, and calories:
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Whopper | Flame-grilled beef, tomato, lettuce, mayo | ~670 kcal | $4.19 |
| Impossible Whopper | Plant-based patty, similar toppings | ~630 kcal | $6.49 |
| Bacon King (single) | Large beef patties, bacon, cheese | ~1,150 kcal | $6.99 |
| 4pc Chicken Nuggets | Breaded chicken bites | ~170 kcal | $1.29 |
| Egg & Cheese Croissan’Wich | Egg, cheese on croissant | ~350 kcal | $2.79 |
| Small Fries | Classic salted fries | ~320 kcal | $1.99 |
| Oreo Shake (small) | Vanilla shake with cookie blend | ~720 kcal | $3.99 |
| Grilled Chicken Sandwich (competitor) | Grilled breast, lighter bun (example) | ~380 kcal | $5.49 |
| Side Salad (competitor) | Leafy greens, light dressing | ~80-150 kcal | $2.29 |
| Premium Burger (competitor) | Comparable size, gourmet toppings | ~600-800 kcal | $7.49 |
Burger King might not be the best choice for everyone:
- They don’t have many grilled chicken options, making it hard to find lean protein.
- There are few salad choices, making it hard to pick low-calorie, veggie-rich options.
- Some big sandwiches have a lot of sodium and saturated fat, even with a lot of protein.
When to choose Burger King over others for specific dietary needs:
- Go for Burger King if you want that flame-grilled taste or a Whopper-style sandwich.
- Choose Chick-fil-A for grilled chicken and lower-fat protein.
- Opt for McDonald’s or other chains for lighter breakfasts or egg white options.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Whopper | No | No | No | Dairy (cheese optional), Soy (bun, patty ingredients) |
| Impossible Whopper | Possible with no mayo, not fully vegan due to cross-contact risk | No | No | Soy, Wheat, Possible Egg/Dairy cross-contact |
| Bacon King | No | No | No | Pork, Dairy, Wheat |
| 4pc Chicken Nuggets | No | No | No | Wheat, Soy, Egg (recipe dependent) |
| Egg & Cheese Croissan’Wich | No | No | No | Dairy, Egg, Wheat |
| Small Fries | No (vegetarian, but not vegan in some kitchens) | No | No | Wheat (cross-contact possible), Oil blend may contain dairy traces |
| Oreo Shake | No | No | No | Dairy, Wheat, Soy |
| Grilled Chicken Sandwich (competitor) | No | Possible with modifications | Possible if bun removed | Wheat, Soy, Egg (mayonnaise) |
| Side Salad (competitor) | Possible with no cheese and vinaigrette | Possible if protein added and croutons removed | Possible | Dairy (cheese/dressing), Tree nuts (some add-ons) |
| Premium Burger (competitor) | No | No | No | Wheat, Dairy, Soy |
Use the burger king menu nutrition and facts to compare. The fast food comparison helps you choose based on protein, calories, sodium, and flavor.
- Check the nutrition tables before ordering to match meals to your goals.
- Choose smaller sandwiches and skip big sides to lower calories and sodium.
- Go for competitors like Chick-fil-A for grilled chicken or salads.
Here are seven quick FAQs to help you decide between Burger King and rivals.
- Q: Does Burger King offer lean grilled chicken? A: Not widely; grilled chicken choices are limited compared to Chick-fil-A.
- Q: Are Burger King burgers higher in fat than competitors? A: Many BK burgers trend higher in fat while matching competitors on calories in premium lines.
- Q: Can Burger King be keto-friendly? A: Some items can fit keto with bun removal and sauce swaps, but breading and shakes add carbs.
- Q: Is the Impossible Whopper lower calorie? A: It can be slightly lower in calories but also high in sodium and not fully vegan in shared kitchens.
- Q: How to save sodium and calories at BK? A: Order smaller sandwiches, skip mayo, and avoid large fries and shakes.
- Q: When should you choose other chains? A: Pick other chains for grilled chicken, salads, or egg-white breakfast options.
- Q: Where to find the most current burger king menu nutrition? A: Check the official Burger King nutrition charts for the latest item details.
burger king nutritional menu
Finding the right Burger King menu nutrition can be tricky. Values change by region or product run. This guide helps you find the full data, watch for common discrepancies, and use nutrition facts for sodium, saturated fat, and allergens before ordering.
Complete menu nutrition availability and official charts
Burger King has full nutrition charts. They list serving size, calories, fat, and more. The April 2020 PDF is a key reference for nutrition data.
BK’s charts cover core, regional, and limited-time items. They use ESHA Genesis R&D and lab testing for data. Official charts are best for exact serving sizes and lab values.
Common discrepancies and cross-referencing
Site errors and recipe changes cause differences. Aggregated guides and trackers help spot trends. But, they can’t replace official values for allergens.
Use third-party tools like nutrition calculators for better reliability. Check multiple sources for unexpected totals or seasonal items.
Using full nutrition facts for sodium, saturated fat, and allergens
For sodium or saturated fat, read the full nutrition facts panel. Some items have high sodium and saturated fat despite low calories.
Allergen guidance is key for food safety. Burger King notes shared equipment risks. Always check the official allergen guides and confirm with the restaurant when unsure.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Hamburger | Single beef patty, ketchup, mustard, pickle, onion on bun | 245 | $1.49 |
| Whopper | Flame-grilled beef, tomato, lettuce, mayo, ketchup, onion | 670 | $4.19 |
| Impossible Whopper | Plant-based patty, same toppings as Whopper | 630 | $5.49 |
| 4pc Chicken Nuggets | Breaded chicken pieces, fried | 180 | $1.49 |
| Egg & Cheese Croissan’Wich | Egg, American cheese on croissant-style roll | 355 | $2.99 |
| French Fries (Small) | Classic salted fries | 320 | $1.99 |
| Onion Rings (Small) | Battered and fried rings | 280 | $2.49 |
| Oreo Shake (Small) | Vanilla shake blended with Oreo pieces | 720 | $3.99 |
| Royal Crispy Chicken (Sandwich) | Crispy breaded chicken, mayo, lettuce on bun | 560 | $4.29 |
| Biscuit (Plain) | Buttery breakfast biscuit | 210 | $1.29 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Hamburger | No | No | No | Dairy (bun may contain), Wheat |
| Impossible Whopper | Yes (request no mayo) | No | No | Soy, Wheat |
| Whopper | No | No | No | Wheat, Soy |
| 4pc Chicken Nuggets | No | No | No | Wheat, Egg, Milk |
| Egg & Cheese Croissan’Wich | No | No | No | Egg, Milk, Wheat |
| French Fries (Small) | Yes* | No | No | May contain wheat from shared fryers |
| Onion Rings (Small) | No | No | No | Wheat, Milk |
| Oreo Shake (Small) | No | No | No | Milk, Wheat, Soy |
| Royal Crispy Chicken | No | No | No | Wheat, Egg, Milk |
| Biscuit (Plain) | No | No | No | Milk, Wheat |
- Check the April 2020 BK charts as a starting point for burger king menu nutrition information.
- Cross-check with nutrition calculators and keto guides for consistency when tracking macros.
- Always confirm allergen details with the restaurant when a reaction is a risk.
- Review full nutrition facts for sodium and saturated fat before ordering high-sodium items.
- Ask staff about regional recipes if values look different than published charts.
- Use the official allergen guide for safe food choices and note shared equipment warnings.
For careful tracking, combine burger king menu nutrition figures from official charts with selective third-party checks. This approach keeps your data current and helps you make informed choices at the counter.
Conclusion
The Burger King nutritional menu shows that smart choices can meet many goals. You can pick burger king healthy options by choosing smaller meals, skipping or lightening sauces, and removing cheese. The hamburger is the lowest-calorie option, and the Royal Crispy Chicken without sauce is great for protein.
Small nugget orders and modest sides help keep calories in check. Menu numbers show clear highs and lows. Bacon King, Triple Whopper, large shakes, and breakfast platters are at the top of the calorie list. Single burgers and limited chicken portions are lower.
Always check Burger King’s official nutrition PDF and cross-check values when possible. This ensures the data you use matches local recipes and recent updates.
For specialized diets, use curated guides for low-carb and keto strategies. But always check official BK nutrition facts for accuracy on sodium, macros, and allergens. Small swaps like bunless orders, light condiments, and smaller sides make it easy to enjoy Burger King while meeting dietary targets.
Track portions and double-check labels before ordering. This helps manage calories and nutrition reliably.
FAQ
What are the lowest-calorie entrée options at Burger King?
The Hamburger is the lowest-calorie entrée, with about 240–250 kcal. For light meals, pair a 4-piece Chicken Nuggets (≈170 kcal) or 4-piece Cheesy Tots (~150 kcal) with a water or unsweetened drink. This keeps the total calories low.
Which Burger King items offer the best protein-to-calorie balance?
Macro-friendly picks include the Royal Crispy Chicken without Royal Sauce (reported around 440 kcal with about 31 g protein). The Double Cheeseburger (≈400 kcal, ~24 g protein) is also a good choice. Removing sauce and cheese improves the protein-to-calorie ratio.
How many calories are in a Whopper and the Impossible Whopper?
The WHOPPER® Sandwich is about 660–670 kcal. The IMPOSSIBLE™ WHOPPER® is roughly 630 kcal. Calories vary slightly by toppings and any added sauces or cheese.
Which burgers are high-calorie items to avoid or share?
High-calorie outliers include the Bacon King (≈1,150–1,200 kcal) and the Triple Whopper with cheese (~1,170–1,220 kcal). These also carry very high fat and sodium levels. Consider sharing or skipping heavy toppings.
What chicken options are lower in calories at Burger King?
Small nugget orders (4pc ≈170 kcal) and modest wraps or sandwiches without sauce are the lower-calorie chicken choices. Ask for no or light sauce to reduce calories. Full-size crispy chicken sandwiches can range much higher (up to ~670–700 kcal or more with sauces).
How many calories are in common Burger King sides and how can I control portions?
Value fries are about 220 kcal, small fries ~320 kcal, and large ~430 kcal. Onion Rings range from ~150 kcal (value) to ~500 kcal (large). Choose value or small sizes, share large sides, and limit sauces to keep totals down.
How many calories are in Burger King breakfast items and which are lighter?
Lighter breakfast: Egg & Cheese Croissan’Wich ≈340–370 kcal. High-calorie breakfast items include Double Sausage Egg & Cheese Biscuit (~855 kcal) and the Egg-Normous Burrito (~780–830 kcal). Opt for single sandwiches and skip large platters or extra sides.
What desserts and shakes are the highest calorie choices?
Shakes top the list—Oreo Shake is roughly 720–740 kcal; other shakes range 580–640+ kcal. Lighter dessert choices include a soft-serve cup or cone (~170–190 kcal). Share shakes or pick small soft-serve treats to save calories.
Can I make Burger King items keto- or low-carb-friendly?
Yes—order bunless burgers or breakfast sandwiches without bread and skip sauces. Beware breaded and fried items (nuggets, fries) which are high in carbs. Track net carbs using fiber values and consult keto-specific resources; note cross-contact risks on shared grills and fryers.
How much can I save by removing condiments and cheese?
Removing or asking for light mayo or Royal Sauce can shave 50–150+ calories depending on the item. Skipping one slice of cheese saves about 40 kcal. Limiting dipping sauces (Ranch ~140 kcal/oz, Zesty ~150 kcal/oz) also reduces totals.
Where does Burger King publish nutrition and allergen information and are there discrepancies?
Burger King’s official nutrition PDF (April 2020 baseline and later updates) lists calories, macros, sodium, saturated fat, and allergens. BK notes regional variation and formulation changes. Because the site has shown inconsistencies, cross-reference with trusted third-party nutrition guides and the Fast Food Nutrition Calculator for accuracy.
How should I track sodium and allergens before ordering?
Use the full nutrition facts from Burger King’s official charts to check sodium, saturated fat, cholesterol, and allergen tables. For food allergies, consult BK’s allergen guide and be aware of shared equipment warnings (grill and fryer cross-contact).
Are there everyday tips to eat more mindfully at Burger King?
Yes—choose smaller portions, ask for light or no sauces, skip cheese, share large sides or shakes, and opt for water or unsweetened beverages. Review BK’s nutrition facts beforehand to match items to your daily calorie, macro, and sodium targets.
