Maybe late-night cravings have hit, or perhaps you have a weak spot for a snacktime Whopper once a month (ahem, week). Burger King has a pretty lengthy menu. It’s got a veggie burger, salads, hash browns, pies, shakes, and yes, there are even healthy options at Burger King, too. Here's what to eat (and what to avoid) if you're looking for a lean lunch or dinner.
What to Order
If you’re on a low-carb diet and not watching sodium intake, the Garden Chicken Salad may be a good choice for you. “This salad contains seven grams of fiber, 40 grams of protein, and only 10 net carbs for 520 calories. And the chicken has a lot of filling protein,” says Summer Yule, MS, RDN.
“Choose the grilled chicken instead of the crispy chicken to keep the calories, carbohydrates, and fat content lower. Keep in mind, however, that the dressing adds extra calories, carbs, and sodium.”
Perhaps an even wiser choice though if you're counting cals is the grilled chicken sandwich. It has less sodium and less saturated fat than the salad, and less calories (470) plus it contains 37 grams of protein, which helps keep you feeling fuller longer,” advises Lindsey Toth, MS, RD, of Swanson Health.“You can add a Garden Side Salad to your order to get your greens and still come out better than if you had only ordered the Garden Chicken Salad,” she says.
Healthy Picks
Garden Chicken Salad
Hamburger
Grilled Chicken Sandwich
Perhaps surprisingly, the classic hamburger at Burger King is another solid option. “Sometimes you just want a burger! Eating healthier isn’t about depriving yourself completely, it’s about balance and making better choices. Burger King’s signature hamburger can satisfy your burger craving with less than half the calories, saturated fat, and sodium of most of their other burgers,” says Toth.
Nuggets fan? Stick to the four-piece order, and you’ve got a nutritionist’s stamp of approval for the 170-calorie selection with eight grams of protein and 1.5 grams of saturated fat. “I like this item because even though it doesn't contain much fiber, it does have a decent amount of protein for a low-carbohydrate total, and has no added sugar like some processed food products do,” notes Staci Gulbin, MS, MEd, RD.
Why You Should Consider the King JR Menu
“Burger King has plenty of JR items that are slightly smaller and much lower in calories, fat and sodium than their bigger counterparts,” Karen Z. Berg, MS, RD, CDN points out. If you’re craving a burger, cheeseburger or nuggets, satiate that hankering by ordering off of the JR menu.
Embracing your childhood-self and grabbing the Hamburger King Jr Meal is a good pick if you’re looking for variety. “The meal consists of a relatively plain burger (the patty gets topped with pickles, mustard and ketchup) and includes a side of unsweetened applesauce and milk,” shares Suzanne Fisher MS, RD, LDN, founder of Fisher Nutrition Systems. “We like this meal for its sense of portion control, protein content and addition of an unsweetened fruit source and a glass of milk—which further ups the protein and calcium value.”
Pair Your Sandwich Wisely
We know, this takes all the fun away, but Yule suggests getting—you guessed it—a side salad instead of fries with your burger to reduce the overall calories, carbs, and fat of the meal. This simple swap can save you hundreds of calories (leaving room for dessert!) and the increased volume can make the meal feel more filling,” says Yule.
Boost Your Salad's Nutrition
“Seemingly small things like switching to the Lite Balsamic Dressing and ordering your salad without croutons can cut down on calories, fat, and sodium,” Toth advises. Or, add canned chickpeas (or another bean you like) to boost its protein content without piling on the saturated fat.
Skip the Mayo and Ditch the Dipping Sauces
A seemingly harmless pat of mayo can really downgrade the nutritiousness of your meal. “Consider removing mayo from burgers to reduce up to eight fat grams,” says Fisher, a move which can also save you 70 calories.
Dunking your fries, hash browns, or onion rings in ketchup or mustard (or eating them plain), is the way to go. “Watch out for dipping sauces. They could potentially add up to 150 calories, 15 grams fat, and over 300 milligrams of sodium,” cautions Fisher. “The biggest offenders are Ranch Dipping Sauce and Zesty Onion Ring Dipping sauce.”
But if drenching your burger in ranch dressing is how you live your best life, than take this advice with a grain of salt...sprinkled generously over Burger King fries.
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Perri O. Blumberg
Perri is a New York City-born and -based writer; she holds a bachelor’s in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men's Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary. Learn more at VeganWhenSober.com.
