What is the healthiest thing to get at Burger King?

According to nutritionists, opting for smaller portion sizes and healthier sides is key to making a fast-food meal fit into a balanced diet. This guide reveals exactly what is the healthiest thing to get at Burger King and how to make smarter choices on your next visit.

Quick Summary

A comprehensive guide to finding the most nutritious options at Burger King. It covers low-calorie entrees, smart modifications, and healthier side and drink alternatives for a balanced meal.

Key Points

• Opt for the Garden Side Salad: At just 60 calories without dressing, it is the lowest-calorie item on the menu and is rich in vitamins and minerals.

• Choose the Whopper Jr. over the Whopper: This smaller, portion-controlled burger offers a satisfying taste with significantly fewer calories and less fat.

• Get 4-Piece Chicken Nuggets: A decent source of protein with a lower calorie count than many other options, especially when skipping dipping sauces.

• Customize Your Order: Reduce calories and fat by holding the mayo, adding extra vegetables, or even ordering your burger without the bun.

• Pick Healthier Sides and Drinks: Replace fries and soda with a garden side salad, applesauce, water, or unsweetened iced tea.

• Consider the Impossible Whopper (Customized): Order it without mayo and cheese for a plant-based option with a better fat profile than a standard Whopper.

Navigating the Burger King Menu for Healthier Choices

Making healthy choices at a fast-food restaurant like Burger King requires a strategy. While many items are high in calories, sodium, and saturated fat, a closer look reveals some surprisingly better options. The key is to look for smaller items, grilled (rather than fried) proteins, and lighter sides.

The Healthiest Entrées

When it comes to the main event, portion control is paramount. The larger Whoppers and crispy chicken sandwiches are often loaded with excess calories and fat. Here are some of the better main dish options available.

• Whopper Jr.: The Whopper Jr. is a standout for several reasons. As noted by dietitians, it provides a satisfying burger experience with significantly fewer calories and less fat than its full-sized counterpart. Opting for no mayo can further reduce the calorie and saturated fat count.
• 4-Piece Chicken Nuggets: While fried, the 4-piece chicken nugget meal contains a relatively low number of calories and fat compared to other entrées. It’s a decent source of protein, especially when eaten without dipping sauce.
• Original Hamburger: The plain hamburger is another modest option that helps keep calories in check. It's a classic choice that offers fewer calories and less fat than most of the premium burgers.
• Kids' Oatmeal: For a breakfast option, the Kids' Oatmeal is an excellent choice. It is made with high-fiber oats and is a much healthier start to the day than a bacon and egg biscuit.
• Impossible Whopper (Modified): The Impossible Whopper is a plant-based option that can be a smart choice with a few adjustments. Order it without the mayo and cheese to minimize the saturated fat and calorie content. Though slightly higher in sodium than the beef Whopper, it has a better fat profile overall.

Healthier Sides and Drinks

Your side dish and beverage choices can dramatically influence the healthiness of your meal. The popular combination of a large burger, large fries, and a soda can easily exceed a day's worth of calories and sugar. Here's how to build a better meal.

Sides:

• Garden Side Salad: A simple garden side salad is the lowest calorie item on the menu. Skip the creamy, high-fat dressing and instead use a small amount of low-fat vinaigrette, or ask for extra onions, tomatoes, and lettuce on your burger for added fiber.
• Applesauce: If available in your location, applesauce is a nutritious and low-calorie side, often included with the King Jr. meals.

Drinks:

• Water: The most obvious and best choice for hydration with zero calories and no sugar.
• Unsweetened Iced Tea: A refreshing, calorie-free alternative to soda.
• Diet Soda: If you crave the fizz, diet soda is a calorie-free option, but water is always the superior choice for hydration.

Healthy Choices Comparison Table

Menu Item	Calories	Fat (g)	Sodium (mg)	Notes
Garden Side Salad (no dressing)	60	4	95	Lowest calorie option; low sodium.
Whopper Jr. (no mayo)	~280	~12	~500	Portion controlled; still offers protein.
4-Piece Chicken Nuggets	260	16	480	Good for protein; lower fat if no sauce.
Original Hamburger	240	10	460	Simple, no-frills, and low in calories.
Impossible Whopper (no mayo/cheese)	~550	~25	~1000	Plant-based; higher fiber, but watch the sodium.

Customizing Your Order for Optimal Nutrition

Making smarter decisions goes beyond simply picking the right menu item. Strategic modifications can make an already decent choice even better.

1. Hold the Mayo: Many standard burgers and sandwiches come with mayonnaise, which adds a significant amount of fat and calories. Simply asking to hold the mayo is one of the easiest ways to reduce the fat content of your meal.
2. Add Extra Veggies: Boost the fiber and nutrients by requesting extra lettuce, tomatoes, and onions on your burger or sandwich. These additions provide a nutritional boost at no extra cost.
3. Go Bunless: If you are following a low-carb or ketogenic diet, consider ordering your burger without the bun. This saves a significant number of calories and carbohydrates from refined flour, which can lead to blood sugar spikes. A bunless Whopper can be a surprisingly hearty, high-protein meal.
4. Downsize Your Meal: Opt for value or Jr.-sized items instead of large, combo, or King-sized options. This is a simple form of portion control that keeps the total calories in check.

Conclusion: Mindful Choices are Key

While Burger King may not be a health food destination, it is entirely possible to find a sensible meal that won't completely derail your dietary goals. The garden side salad is the lowest-calorie single item, but a modified Whopper Jr. or 4-piece chicken nuggets can serve as a satisfying and relatively balanced main course. By focusing on smaller portions, customizing your order with extra vegetables and no mayo, and choosing water or unsweetened tea, you can make a surprisingly healthy choice. Remember, moderation and mindful ordering are the most important tools for eating fast food in a balanced way.

Note on availability: Menu items can vary by location and may change over time. It's always best to verify current offerings and nutrition facts on the official Burger King app or website.

Further Reading

For more detailed nutritional information and ingredient lists, you can visit the official Burger King UK nutrition explorer page. This provides specific data for their menu items, helping you make informed decisions.

Check out the Burger King Nutrition Explorer for specific data

Sources

• We Asked Dietitians Their Favorite Burger King Order. EatingWell. https://www.eatingwell.com/dietitians-favorite-burger-king-order-11754216
• Calories in Burger King Garden Side Salad, without dressing. CalorieKing. https://www.calorieking.com/us/en/foods/f/calories-in-salads-garden-side-salad-without-dressing/-2tJ1e28SN6n6FweHfiWkQ
• Here's What's Inside an Impossible Whopper From Burger King. Men's Health. https://www.menshealth.com/nutrition/a34221423/impossible-whopper-calories-nutrition-facts/

Disclaimer

The nutritional information provided in this article is based on publicly available data from Burger King and related nutritional resources. Menu items, ingredients, and nutrition facts can vary by location, promotions, and reformulation. For the most accurate and up-to-date information, please consult the official Burger King nutrition guide available through their website or mobile app.

Frequently Asked Questions

Is the Impossible Whopper a healthy choice?

The Impossible Whopper can be a healthier choice than the standard beef Whopper, especially when ordered without mayo and cheese to reduce saturated fat. It does have more sodium, so it's a good idea to watch your sodium intake from other meals throughout the day.

What is the lowest calorie item at Burger King?

The Garden Side Salad, without dressing, is the single lowest-calorie item available on the Burger King menu. For a low-calorie sandwich, the original hamburger or a Whopper Jr. without mayo are better choices.

How can I make a standard Burger King meal healthier?

To make a meal healthier, start by choosing smaller portions like the Whopper Jr. or a 4-piece chicken nugget. Replace fries with a garden side salad and a sugary soda with water or unsweetened iced tea. Additionally, ask for no mayo and extra veggies.

Is the grilled chicken sandwich still available at Burger King?

The original grilled chicken sandwiches have been discontinued in many locations. Burger King has replaced them with other chicken offerings over the years, so it's wise to check the current menu at your local restaurant.

Are Burger King chicken nuggets a healthy option?

The 4-piece chicken nuggets are a relatively healthier option compared to larger, higher-fat items on the menu. They are a decent source of protein and have a lower calorie count, especially when you skip the high-calorie dipping sauce.

What is the healthiest breakfast at Burger King?

The Kids' Oatmeal is considered the healthiest breakfast option at Burger King due to its high fiber content and lower calories compared to other breakfast sandwiches. The Egg and Cheese Croissan'wich is a runner-up for a more filling option.

Does Burger King offer any healthy sides besides salads?

Yes, aside from the side salad, some locations may offer applesauce as part of their King Jr. meals, which is another low-calorie and nutritious side option. Always check the local menu for availability.