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5 Dietitian-Approved Menu Items at Burger King

Dec 13, 2024 By Emma Thompson

When it comes to dining at Burger King while adhering to a nutritious diet, it's essential to be strategic in your choices. With careful consideration, you can still indulge in the flavors of Burger King without derailing your health goals. The key is to select items that are lower in calories and higher in protein, ensuring a meal that is both satisfying and in line with your dietary needs. Here are the top five healthiest options at Burger King, as endorsed by nutrition experts, along with tips on how to make your meal even healthier.

When ordering at Burger King, aim for menu items that provide a balance of calories, protein, and fiber, while being mindful of sodium and added sugars. Opt for condiments and sauces on the side to control their intake, as they can significantly increase the calorie and sugar content of your meal. For beverages, choose water, diet drinks, unsweetened tea, or seltzer water to keep your meal blood sugar-friendly. If you crave fries, go for the smaller serving size. For dessert, consider a soft serve cup or cone, which is a lower-calorie option on the menu.

The Healthiest Burger King Options

1. Honey Mustard Royal Crispy Wrap

For those managing their carbohydrate intake, the Honey Mustard Royal Crispy Wrap is an excellent choice. This wrap offers a surprising combination of protein and fiber. "It's under 300 calories and provides 15 grams of protein, 30 grams of carbs, 4 grams of dietary fiber, and 5 grams of added sugar," says Lisa Andrews, MEd, RD, owner of Sound Bites Nutrition. She suggests asking for the dressing on the side to minimize added sugar. Here's the nutritional breakdown:

2. Whopper Jr.

For those who love the classic taste of Burger King but want to reduce calorie intake, the Whopper Jr. is a great portion-controlled option. "Omitting the mayo helps reduce fat, allowing you to enjoy the classic burger flavor while containing only 7 grams of sugar," says Julie Lichtman, RD, owner of Julie Lichtman Nutrition. Pair it with applesauce instead of fries for a balanced meal. Nutritional information includes:    

3. Chicken Fries

Contrary to popular belief, Burger King's Chicken Fries can be a relatively healthy option if you're seeking a lower-calorie, high-protein choice. The 8-piece Chicken Fries contain only 220 calories and offer 13 grams of protein, making them a uniquely balanced fried food item. To add more volume and a small dose of fiber to this meal, consider the Mott's applesauce on the side. Nutritional details are as follows:

4. Hamburger

Sometimes, simplicity is the best approach. Burger King's hamburger is a classic fast-food option that is lower in calories and offers a more balanced meal compared to other items on the menu. With around 250 calories and 15 grams of protein, it's a solid choice for those looking to keep their meal light yet satisfying, as recommended by Emily Kean, RDN, CDCES, owner of Kean Nutrition. Pair it with unsweetened iced tea to avoid added sugars. Nutritional information includes:

5. Big Fish

The Big Fish at Burger King is a crispy white fish sandwich that's packed with flavor. Although the total fat content is high, the good news is that this meal is fairly low in saturated fat. To reduce fat intake, request tartar sauce on the side. With nearly 20 grams of protein, this is a filling meal. However, this sandwich is high in sodium, containing more than half of the daily recommended sodium limit. Be mindful of your sodium intake for the rest of the day by choosing low-sodium foods at your next meal. Nutritional details are:

The Final Verdict

If you're aiming to maintain a healthy diet while dining at a fast-food restaurant, you don't have to completely avoid the Burger King drive-thru. From the protein-rich Honey Mustard Royal Crispy Wrap to the portion-controlled Whopper Jr., there are several menu options that are lower in calories and higher in protein, making them ideal for a healthier fast-food experience. Remember to complement your meal with sides like applesauce and choose beverages such as unsweetened iced tea or water to keep your meal even more balanced and lower in added sugars.

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