When it comes to fast food, Burger King, ahem, reigns supreme. Why? You can quite literally have it your way. Grilled chicken instead of fried? Check. Light dressing instead of mayo? You got it. A burger because YOLO? Go for it. Steal these healthy menu orders from registered dietitians on your next trip to the food court.
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“If it’s a burger you crave, practice portion control by choosing the single patty hamburger with a side salad and light honey balsamic vinaigrette dressing. You want to choose items that are lower in saturated fat, as this is the “bad” fat that can lead to increases in your LDL cholesterol.” — Jessica Ivey, R.D.N.
Per burger: 240 calories, 10 g fat (3.5 g saturated), 26 g carbs, 6 g sugar, 380 mg sodium, 1 g fiber, 13 g protein.
Per salad: 60 calories, 4 g fat (2.5 g saturated), 3 g carbs, 2 g sugar, 95 mg sodium, 1 g fiber, 4 g protein.
Per dressing packet: 120 calories, 8 g fat (1 g saturated), 14 g carbs, 11 g sugar, 220 mg sodium, 1 g fiber, 0 g protein.
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“I would likely order the veggie burger that offers 21 grams of plant-based protein. Depending on my mood, I might get a small fry too. Given this meal combined would give me over 1000 mg of sodium, I would be more mindful about the other choices I make that day.” —Elizabeth Shaw, R.D.N.
Per veggie burger: 310 calories, 8 g fat (2 g saturated), 40 g carbs, 9 g sugar, 875 mg sodium, 5 g fiber, 21 g protein.
Per small fry: 320 calories, 14 g fat (2.5 g saturated), 44 g carbs, 0 g sugar, 430 mg sodium, 3 g fiber, 4 g protein.
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“If I was on the road and had to stop at Burger King for breakfast, I’d probably choose their Egg and Cheese Croissan’wich. Although I wish they’d have a whole grain muffin, I’d feel good about knowing I was getting 11 grams of protein from the egg and cheese to keep me feeling full and 30 grams of carbs (from the bread) to provide that “ahhh” feeling. As with other fast foods, the sodium at 580 mg is higher than I’d otherwise choose for breakfast but it’s still one of their better options.” —Bonnie Taub-Dix, R.D.N., author of Read It Before You Eat It – Taking You from Label to Table
Per sandwich: 300 calories, 15g fat (7 g saturated), 30 g carbs, 4 g sugar, 580 mg sodium, 1 g fiber, 11 g protein.
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“Choose the grilled chicken over the crispy chicken. Cookingmethods can make a big difference when it comes to fat and calories. Grilling the chicken instead of frying or deep-frying reduces the calories that come from fat. You can also remove the buttery garlic croutons and choose a light dressing to decrease calories.” —Grace Derocha, R.D., a certified diabetes educator and health coach with Blue Cross Blue Shield of Michigan
Per salad: 520 calories, 33 g fat (9 g saturated), 17 g carbs, 5 g sugar, 1210 mg sodium, 7 g fiber, 40 g protein.
Per dressing packet: 120 calories, 8 g fat (1 g saturated), 14 g carbs, 11 g sugar, 220 mg sodium, 1 g fiber, 0 g protein.
Courtesy of Burger King
“If you leave off the mayo, the grilled chicken sandwich has just 390 calories and only 3 grams of saturated fat while providing 37 grams of filling protein.” —Jessica Ivey, R.D.N.
Per sandwich: 390 calories, 10 g fat (3 g saturated), 38 g carbs, 6 g sugar, 775 mg sodium, 6 g fiber, 37 g protein.
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