Burger King has something for everyone—flame-grilled burgers, crispy chicken, satisfying breakfast sandwiches, and sweet desserts. But if you’re counting calories, avoiding allergens, or simply trying to eat healthier, navigating the Burger King nutrition menu is key.
In this comprehensive guide, we break down the nutritional facts, healthiest options, and common allergens in Burger King’s most popular items. Whether you’re planning a cheat day or making mindful choices, this post will help you make smarter dining decisions at BK.
Burger King Nutrition Overview
Burger King’s menu is extensive, featuring everything from Whoppers, Croissan’wiches, and chicken nuggets to salads and desserts. But how do these stack up nutritionally?
Let’s take a closer look at calories, fat, carbs, sodium, and protein—the key macros you need to know.
Whopper® Sandwich
| Item | Calories | Total Fat (g) | Trans Fat (g) | Chol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|
| WHOPPER® Sandwich | 660 | 40 | 1.5 | 90 | 980 | 49 | 2 | 11 | 28 |
| WHOPPER® Sandwich with Cheese | 740 | 46 | 2.0 | 115 | 1340 | 50 | 2 | 11 | 32 |
| Bacon & Cheese WHOPPER® Sandwich | 790 | 51 | 2.0 | 125 | 1560 | 50 | 2 | 11 | 35 |
| DOUBLE WHOPPER® Sandwich | 900 | 58 | 3.0 | 175 | 1050 | 49 | 2 | 11 | 48 |
| DOUBLE WHOPPER® Sandwich with Cheese | 980 | 64 | 3.0 | 195 | 1410 | 50 | 2 | 11 | 52 |
| TRIPLE WHOPPER® Sandwich | 1130 | 75 | 4.0 | 255 | 1120 | 49 | 2 | 11 | 67 |
| TRIPLE WHOPPER® Sandwich with Cheese | 1220 | 82 | 4.5 | 280 | 1470 | 50 | 2 | 11 | 71 |
| WHOPPER JR.® Sandwich | 310 | 18 | 0.5 | 40 | 390 | 27 | 1 | 7 |
Flame Broiled Burger
| Item | Calories | Total Fat (g) | Trans Fat (g) | Chol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|
| BACON KING™ Sandwich | 1150 | 79 | 3.5 | 240 | 2150 | 49 | 2 | 10 | 61 |
| Cheddar BACON KING™ Sandwich | 1190 | 84 | 3.5 | 235 | 1930 | 50 | 2 | 11 | 64 |
| Single Quarter Pound KING™ Sandwich | 580 | 29 | 1.5 | 105 | 1310 | 49 | 2 | 10 | 32 |
| Double Quarter Pound KING™ Sandwich | 900 | 54 | 3.0 | 210 | 1740 | 50 | 2 | 11 | 56 |
| Single STACKER KING™ | 700 | 42 | 2.0 | 125 | 1360 | 48 | 1 | 10 | 35 |
| Double STACKER KING™ | 1050 | 68 | 3.5 | 235 | 1870 | 49 | 1 | 11 | 61 |
| IMPOSSIBLE™ WHOPPER® Sandwich** | 630 | 34 | 0.0 | 10 | 1080 | 58 | 4 | 12 | 25 |
| Hamburger | 240 | 10 | 0.5 | 35 | 380 | 26 | 1 | 6 | 13 |
| Cheeseburger | 280 | 13 | 0.5 | 45 | 560 | 27 | 1 | 7 | 15 |
| Double Hamburger | 350 | 18 | 1.0 | 70 | 410 | 26 | 1 | 6 | 21 |
| Double Cheeseburger | 390 | 21 | 1.5 | 85 | 590 | 27 | 1 | 7 | 23 |
| Extra Long Cheeseburger | 630 | 37 | 1.5 | 100 | 1050 | 45 | 2 | 9 | 29 |
| Bacon Cheeseburger | 320 | 16 | 0.5 | 55 | 710 | 27 | 1 | 7 | 17 |
| Bacon Double Cheeseburger | 420 | 24 | 1.5 | 90 | 740 | 27 | 1 | 7 |
Chicken and more
| Item | Calories | Total Fat (g) | Trans Fat (g) | Chol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|
| Crispy Chicken Sandwich | 670 | 41 | 0.0 | 60 | 1080 | 54 | 2 | 8 | 23 |
| Spicy Crispy Chicken Sandwich | 700 | 42 | 0.0 | 65 | 1140 | 57 | 3 | 8 | 25 |
| Original Chicken Sandwich | 660 | 40 | 0.0 | 75 | 1170 | 48 | 2 | 5 | 28 |
| Bacon & Cheese Crispy Chicken Sandwich | 800 | 52 | 1.0 | 95 | 1650 | 55 | 2 | 8 | 30 |
| BBQ Bacon Crispy Chicken Sandwich | 790 | 49 | 0.5 | 80 | 1630 | 60 | 2 | 13 | 28 |
| Crispy Chicken Jr. | 450 | 30 | 0.0 | 30 | 780 | 34 | 2 | 5 | 12 |
| Spicy Crispy Chicken Jr. | 390 | 21 | 0.0 | 30 | 740 | 37 | 2 | 6 | 12 |
| Chicken Nuggets – 4 pc | 170 | 11 | 0.0 | 25 | 310 | 11 | 1 | 0 | 8 |
| Chicken Nuggets – 6 pc | 260 | 16 | 0.0 | 35 | 470 | 16 | 1 | 0 | 12 |
| Chicken Nuggets – 10 pc | 430 | 27 | 0.0 | 55 | 780 | 27 | 2 | 0 | 20 |
| Chicken Nuggets – 20 pc | 860 | 54 | 0.0 | 115 | 1570 | 53 | 3 | 1 | 39 |
| Spicy Chicken Nuggets – 4 pc | 210 | 15 | 0.0 | 20 | 570 | 11 | 2 | 0 | 8 |
| Spicy Chicken Nuggets – 6 pc | 320 | 22 | 0.0 | 35 | 850 | 17 | 3 | 0 | 12 |
| Spicy Chicken Nuggets – 10 pc | 530 | 37 | 0.0 | 55 | 1420 | 28 | 4 | 1 | 20 |
| Spicy Chicken Nuggets – 20 pc | 1050 | 74 | 0.0 | 110 | 2840 | 56 | 9 | 1 | 40 |
| Chicken Fries – 9 pc | 280 | 17 | 0.0 | 35 | 850 | 20 | 1 | 1 | 13 |
| Crispy Taco | 170 | 9 | 0.0 | 10 | 410 | 19 | 2 | 1 | 5 |
| BIG FISH™ Sandwich | 510 | 28 | 0.0 | 30 | 1180 | 51 | 2 | 7 | 16 |
Salads and sides
| Item | Calories | Total Fat (g) | Trans Fat (g) | Chol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|
| Garden Chicken Salad (Crispy, no dressing) | 440 | 25 | 0.0 | 75 | 930 | 31 | 3 | 4 | 25 |
| Club Salad with Crispy Chicken (no dressing) | 540 | 33 | 0.0 | 95 | 1380 | 31 | 3 | 5 | 31 |
| Garden Side Salad (no dressing) | 60 | 4 | 0.0 | 10 | 95 | 3 | 1 | 2 | 4 |
| Ken’s Ranch Dressing | 260 | 28 | 0.0 | 10 | 240 | 2 | 0 | 2 | 1 |
| Ken’s Golden Italian Dressing | 160 | 17 | 0.0 | 0 | 380 | 4 | 0 | 3 | 0 |
| Ken’s Lite Honey Balsamic Vinaigrette | 120 | 8 | 0.0 | 0 | 220 | 14 | 0 | 11 | 0 |
| Buttery Garlic Croutons (packet) | 60 | 2.5 | 0.0 | 10 | 180 | 9 | 0 | 1 | 1 |
| Onion Rings – Value | 150 | 8 | 0.0 | 0 | 400 | 19 | 1 | 2 | 1 |
| Onion Rings – Small | 320 | 16 | 0.0 | 0 | 840 | 41 | 3 | 4 | 3 |
| Onion Rings – Medium | 410 | 21 | 0.0 | 0 | 1080 | 53 | 4 | 5 | 4 |
| Onion Rings – Large | 500 | 25 | 0.0 | 0 | 1310 | 64 | 5 | 7 | 5 |
| French Fries – Value (unsalted) | 220 | 9 | 0.0 | 0 | 210 | 34 | 3 | 1 | 2 |
| French Fries – Small (unsalted) | 320 | 13 | 0.0 | 0 | 300 | 49 | 5 | 1 | 4 |
| French Fries – Medium (unsalted) | 380 | 16 | 0.0 | 0 | 360 | 58 | 6 | 1 | 4 |
| French Fries – Large (unsalted) | 430 | 18 | 0.0 | 0 | 410 | 66 | 7 | 2 | 5 |
King JR™ Meals
| Item | Calories | Total Fat (g) | Trans Fat (g) | Chol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|
| Entrees | |||||||||
| Kids Oatmeal | 170 | 3 | 0.0 | 5 | 260 | 32 | 3 | 12 | 4 |
| Chicken Nuggets – 4 pc | 170 | 11 | 0.0 | 25 | 310 | 11 | 1 | 0 | 8 |
| Chicken Nuggets – 6 pc | 260 | 16 | 0.0 | 35 | 470 | 16 | 1 | 0 | 12 |
| Hamburger | 240 | 10 | 0.5 | 35 | 380 | 26 | 1 | 6 | 13 |
| Cheeseburger | 280 | 13 | 0.5 | 45 | 560 | 27 | 1 | 7 | 15 |
| Side Items | |||||||||
| Mott’s® Natural Applesauce | 50 | 0 | 0.0 | 0 | 0 | 13 | 1 | 11 | 0 |
| Beverages | |||||||||
| Fat FREE Milk (8 fl oz) | 90 | 0 | 0.0 | 5 | 125 | 13 | 0 | 12 | 9 |
| 1% Low Fat Chocolate Milk (8 fl oz) | 160 | 2.5 | 0.0 | 15 | 150 | 26 | 0 | 25 | 8 |
| Capri Sun® 100% Apple Juice (6 fl oz) | 80 | 0 | 0.0 | 0 | 25 | 20 | 0 | 20 | 0 |
| Desserts & Snacks | |||||||||
| PB&J Jamwich | 300 | 16 | 0.0 | 0 | 290 | 33 | 4 | 11 | 11 |
| Soft Serve Cone | 190 | 4.5 | 0.0 | 20 | 150 | 32 | 0 | 24 | 5 |
DESSERTS
| Item | Calories | Total Fat (g) | Trans Fat (g) | Chol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|
| Dutch Apple Pie | 340 | 14 | 0.0 | 0 | 310 | 51 | 1 | 25 | 3 |
| HERSHEY®’S Sundae Pie | 310 | 19 | 0.0 | 10 | 220 | 32 | 1 | 22 | 3 |
| Pie made with TWIX® | 370 | 20 | 0.0 | 10 | 330 | 45 | 1 | 30 | 4 |
| OREO® Cookie Cheesecake | 350 | 18 | 0.0 | 35 | 310 | 41 | 1 | 25 | 6 |
| Soft Serve Cone | 190 | 4.5 | 0.0 | 20 | 150 | 32 | 0 | 24 | 5 |
| Soft Serve Cup | 170 | 4.5 | 0.0 | 20 | 150 | 28 | 0 | 24 | 5 |
| HERSHEY®’s Chocolate Sundae | 260 | 5.0 | 0.0 | 20 | 160 | 49 | 1 | 43 | 5 |
| Caramel Sundae | 240 | 5.0 | 0.0 | 20 | 210 | 42 | 0 | 33 | 5 |
| Chocolate Chip Cookies (each) | 160 | 8.0 | 0.0 | 10 | 125 | 24 | 1 | 15 | 2 |
Breakfast
| Item | Calories | Total Fat (g) | Trans Fat (g) | Chol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|
| CROISSAN’WICH® Egg & Cheese | 340 | 18 | 0.0 | 160 | 610 | 29 | 1 | 4 | 12 |
| CROISSAN’WICH® Sausage, Egg & Cheese | 500 | 33 | 0.0 | 195 | 930 | 30 | 1 | 4 | 19 |
| CROISSAN’WICH® Ham, Egg & Cheese | 370 | 19 | 0.0 | 175 | 1030 | 30 | 1 | 5 | 17 |
| CROISSAN’WICH® Bacon, Egg & Cheese | 370 | 21 | 0.0 | 170 | 760 | 30 | 1 | 4 | 14 |
| Fully Loaded CROISSAN’WICH® | 610 | 40 | 0.5 | 225 | 1680 | 31 | 1 | 5 | 28 |
| Double CROISSAN’WICH® with Sausage & Bacon | 580 | 40 | 0.5 | 215 | 1260 | 31 | 1 | 5 | 23 |
| Double CROISSAN’WICH® with Sausage | 710 | 52 | 0.5 | 240 | 1420 | 31 | 1 | 5 | 29 |
| Double CROISSAN’WICH® with Ham & Sausage | 580 | 38 | 0.5 | 220 | 1530 | 31 | 1 | 5 | 27 |
| Fully Loaded Biscuit | 640 | 45 | 0.0 | 225 | 2190 | 31 | 1 | 4 | 28 |
| Ham, Egg, & Cheese Biscuit | 400 | 24 | 0.0 | 175 | 1550 | 29 | 1 | 3 | 17 |
| Sausage, Egg, & Cheese Biscuit | 530 | 38 | 0.0 | 195 | 1440 | 29 | 1 | 3 | 19 |
| Bacon, Egg & Cheese Biscuit | 400 | 26 | 0.0 | 170 | 1270 | 29 | 1 | 3 | 13 |
| Sausage Biscuit | 420 | 28 | 0.0 | 35 | 1050 | 28 | 1 | 2 | 12 |
| Breakfast Burrito Jr. | 370 | 23 | 0.0 | 150 | 930 | 27 | 3 | 2 | 15 |
| EGG-NORMOUS BURRITO™ | 780 | 42 | 0.0 | 355 | 1960 | 68 | 3 | 4 | 32 |
| BK™ Ultimate Breakfast Platter | 930 | 44 | 0.0 | 390 | 2230 | 110 | 4 | 40 | 24 |
| NY Ultimate Platter (Regional) | 900 | 46 | 0.0 | 380 | 1760 | 95 | 5 | 31 | 25 |
| Pancake and Sausage Platter | 610 | 31 | 0.0 | 80 | 1010 | 72 | 1 | 30 | 12 |
| Hash Browns – Small | 250 | 16 | 0.0 | 0 | 580 | 24 | 3 | 0 | 2 |
| Hash Browns – Medium | 500 | 33 | 0.0 | 0 | 1140 | 48 | 7 | 0 | 4 |
| Hash Browns – Large | 670 | 44 | 0.0 | 0 | 1530 | 65 | 9 | 0 | 5 |
| French Toast Sticks (3 piece) | 230 | 11 | 0.0 | 0 | 260 | 29 | 1 | 8 | 3 |
| French Toast Sticks (5 piece) | 380 | 18 | 0.0 | 0 | 430 | 49 | 2 | 13 | 5 |
Healthiest Burger King Menu Items (Based on Nutrition)
| Menu Item | Calories | Fat (g) | Sat Fat (g) | Sodium (mg) | Protein (g) | Why It’s Healthier |
|---|---|---|---|---|---|---|
| Garden Side Salad (no dressing) | 60 | 4 | 2.5 | 95 | 4 | Low-calorie, low-fat, fiber-rich veggie option |
| Mott’s® Natural Applesauce | 50 | 0 | 0 | 0 | 0 | No added fat or sodium, ideal fruit-based side |
| Hamburger | 240 | 10 | 3.5 | 380 | 13 | Basic and lower-calorie than premium burgers |
| Crispy Taco | 170 | 9 | 3 | 410 | 5 | Lighter item for a small savory craving |
| 4pc Chicken Nuggets | 170 | 11 | 1.5 | 310 | 8 | Decent protein, portion control helps calorie management |
| French Toast Sticks (3pc) | 230 | 11 | 2 | 260 | 3 | Small sweet breakfast option under 250 calories |
| Fat-Free Milk (8 oz) | 90 | 0 | 0 | 125 | 9 | Great protein without fat, pairs well with lighter meals |
| Impossible™ Whopper® (for plant-based) | 630 | 34 | 11 | 1080 | 25 | Plant-based, less cholesterol, more fiber than meat burgers |
| Breakfast Burrito Jr. | 370 | 23 | 8 | 930 | 15 | Compact breakfast with eggs and protein, moderate calories |
| Soft Serve Cup | 170 | 4.5 | 3 | 150 | 5 | If you’re craving dessert, this is one of the lightest ones |
Want the Healthiest Drink Options?
- Water
- Unsweetened iced tea
- Fat-free milk
- Diet soda (if preferred over sugary options)
FAQs: Burger King Nutrition Menu
What is the lowest-calorie burger at Burger King?
The Hamburger has just 240 calories and is the lowest-calorie burger on the menu.
Are Burger King’s chicken nuggets healthy?
In moderation, yes. A 4-piece nugget has 170 calories and 8g of protein.
Does Burger King have anything gluten-free?
BK does not claim any certified gluten-free items, but apple sauce and fat-free milk are naturally gluten-free.
What’s the healthiest drink at Burger King?
Water, fat-free milk, and unsweetened iced tea are the best choices.
Is the Impossible Whopper healthier than the regular Whopper?
It’s lower in cholesterol and contains plant-based ingredients, but sodium is slightly higher.
Can I order low-sodium at Burger King?
Yes, request no added salt on fries and choose basic burgers without cheese or sauces.
What’s the healthiest dessert at BK?
The Soft Serve Cup with 170 calories is your lightest dessert option.
Are Burger King salads healthy?
Yes, especially without dressing. Add grilled or crispy chicken for more protein.
Which breakfast item has the least calories?
The Croissan’wich Egg & Cheese has 340 calories—one of the lightest full breakfast items.
Do BK fries contain trans fats?
No, Burger King fries are made without trans fats.
What allergens are common at BK?
Wheat, soy, milk, and eggs are common. Always double-check the allergen menu.
What’s a low-carb option at Burger King?
Order a burger “no bun, no ketchup” or try a side salad with grilled chicken.
Is the soft serve cone healthy?
At 190 calories, it’s a relatively light treat but high in sugar (24g).
Do BK onion rings contain dairy?
Yes, they may contain milk-based ingredients.
Can I eat keto at Burger King?
Yes—stick to bun-less burgers, avoid sugary drinks, and skip sides like fries.
Final Thoughts
Burger King is more than just flame-grilled indulgence. With a bit of planning, you can enjoy balanced, flavorful meals that align with your dietary goals.
Whether you’re looking for high-protein, low-calorie, gluten-conscious, or low-fat meals, Burger King has a solution. Use the nutrition facts and tips above to build a meal that satisfies your taste buds—without compromising your wellness.
