What is Burger King's healthiest item?

December 29, 2025 •

3 min read

With only 50 calories, Burger King's Mott's Applesauce is arguably the single lowest-calorie item on the menu, but a full meal requires more consideration. Determining what is Burger King's healthiest item depends heavily on whether you prioritize low calories, lower sodium, or a better balance of macronutrients for satiety.

Quick Summary

The healthiest Burger King item varies based on dietary goals. The lowest-calorie choices are Applesauce and the Side Salad, while a customized Whopper Jr. offers a more balanced meal. Prioritizing protein, reducing sauces, and selecting smaller portions can significantly improve the nutritional quality of a fast-food order.

Key Points

Low-Calorie Champions: The Mott's Applesauce (50 kcal) and the Garden Side Salad (60 kcal, no dressing) are the single lowest-calorie items.
Best Burger Option: The Whopper Jr. is a great compromise, offering a satisfying flame-grilled burger with fewer calories and less fat and sodium than a full-size Whopper.
Smart Customizations: Always ask to hold the mayonnaise and other creamy sauces to significantly reduce fat and calories from your order.
Better Sides: Opt for a Garden Side Salad or Applesauce instead of fries or onion rings to cut down on calories, fat, and sodium.
Hydrate Healthily: Choose water or unsweetened iced tea over sugary sodas to avoid empty calories.
Plant-Based Pick: The Impossible Whopper is a good vegetarian choice, but request it without mayo to lower the fat and calorie count.
Protein Management: For a boost of protein, consider the 4-piece Chicken Nuggets, but be mindful of portion size and avoid high-calorie dipping sauces.

Defining 'Healthy' in a Fast-Food Context

When you visit a fast-food restaurant like Burger King, the term "healthy" is relative. It's not about finding a menu item that's a perfect fit for a strict diet, but rather identifying the choices that offer the best nutritional value compared to the more indulgent options. A healthier choice generally means one that is lower in calories, saturated fat, and sodium, while still providing some protein and fiber. Understanding this perspective is the first step toward making a smart choice at the drive-thru.

The Lowest-Calorie Choices: Applesauce and Side Salad

For those focused solely on minimizing caloric intake, the single healthiest options are not meals, but sides. The Mott's Applesauce is a top contender, with only 50 calories, 0g fat, and 0g sodium. Similarly, a Garden Side Salad, when ordered without dressing or croutons, contains a very low number of calories (around 60 kcal), making it an excellent base for a healthier meal. However, these options offer minimal protein and will not be filling enough for a satisfying meal on their own.

Healthier Entrees: Better Burger and Chicken Selections

For a more substantial option, you can choose from several sandwiches and wraps. The key is often in the customization. The Whopper Jr. is a popular dietitian-approved choice, offering a smaller portion of the classic burger experience. It contains significantly fewer calories (around 310) and less fat and sodium than a full-sized Whopper. To make it even healthier, hold the mayo and pile on extra lettuce and tomato. A plain Hamburger is another good option, with roughly 240-250 calories and lower fat content compared to cheeseburgers.

For chicken lovers, the 4-piece Chicken Nuggets offer a moderate-protein, low-calorie option, especially when eaten without dipping sauce. Some locations may still offer a Grilled Chicken Sandwich or have salads that can be topped with grilled chicken, which can be a leaner protein source. However, confirming the preparation method (grilled vs. crispy) is crucial.

The Impossible Whopper: A Plant-Based Alternative

Burger King also offers a plant-based alternative, the Impossible Whopper. This vegetarian option uses a patty from Impossible Foods, made from soy and potato protein. The Impossible Whopper has around 630 calories and is packed with 25 grams of protein. While it is a great vegan choice, it is still relatively high in sodium. To reduce its caloric and fat impact, ask to skip the mayonnaise.

Comparison of Healthier Burger King Options


Menu Item	Calories	Fat (g)	Sodium (mg)	Protein (g)	Notes
Mott's Applesauce	50	0	0	0	The lowest-calorie single item.
Garden Side Salad (no dressing)	60	4	95	4	A great low-calorie base; skip cheese/croutons.
Hamburger	250	10	560	13	Good base burger; ask for extra veggies.
Whopper Jr. (no mayo)	~250	~14	~330	13	Lower in calories and sodium than a standard Whopper.
4-Piece Chicken Nuggets	190	12	490	10	Decent protein for a small portion; hold the sauce.
Unsweetened Iced Tea / Water	0	0	0	0	Zero-calorie beverage choice.

Customizing Your Order for Success

To ensure your Burger King meal is as healthy as possible, follow these tips from dietitians:

Modify Your Main: When ordering a burger or sandwich, ask for no mayonnaise or other creamy, high-fat sauces. You can replace them with mustard or ketchup sparingly, or simply enjoy the flavor of the flame-grilled patty. Removing cheese also lowers the fat and sodium content significantly.
Add Extra Veggies: Request extra lettuce, tomato, and onion to add more fiber and nutrients to your meal without adding significant calories or fat.
Control Your Sides: Instead of standard fries, choose a Side Salad (hold the dressing) or Applesauce. This dramatically cuts calories, fat, and sodium.
Pick a Healthier Drink: Ditch the sugary soda or milkshakes, which can contain more than your daily sugar limit, and opt for bottled water or unsweetened iced tea.
Portion Control: Opt for the "Jr." versions of burgers or smaller portion sizes for nuggets to manage your intake.

Conclusion: Making the Best Choice for Your Body

While a fast-food meal can never truly replace a home-cooked, nutrient-dense meal, it is possible to make smarter choices at Burger King. The single healthiest items by calorie count are the Mott's Applesauce and the Garden Side Salad without dressing. For a complete meal, a customized Whopper Jr. or plain Hamburger, ordered without mayonnaise and paired with a low-calorie side and drink, is the best option for balancing protein and managing caloric intake. By being mindful of your choices and utilizing simple customizations, you can navigate the menu more healthily and still satisfy your fast-food craving. For additional strategies on mindful fast-food eating, resources from health professionals can be invaluable.

Frequently Asked Questions

The lowest calorie item on the Burger King menu is the Mott's Applesauce, which contains only 50 calories.

Compared to the regular Whopper, the Whopper Jr. is a healthier choice due to its smaller size and lower calorie count (around 310 calories). Ordering it without mayonnaise further reduces calories and fat.

To make the Garden Side Salad the healthiest option, order it without dressing, cheese, and croutons. This reduces calories and fat, focusing on the fresh vegetable base.

The 4-piece Chicken Nuggets can be a moderately healthy option, containing around 190 calories. To keep them healthy, it is best to avoid calorie-dense dipping sauces.

The Impossible Whopper is a great plant-based choice with a good amount of protein. However, it can be high in sodium, so asking for it without mayonnaise is recommended to reduce calories and fat.

The healthiest drinks to order are bottled water or unsweetened iced tea, as they contain zero calories and no added sugars.

Yes, for a healthier breakfast, the Kids Oatmeal is an excellent choice if available. The Egg and Cheese Croissan'wich is another option, though it is higher in sodium.

To reduce sodium, choose smaller portions, ask for no cheese or bacon, and limit or skip high-sodium condiments like mayo. Pairing your entree with a side salad or applesauce helps avoid adding more sodium from fries.