Burger King's Healthiest and Unhealthiest Sandwiches Ranked by Nutritional Value

Burger King's extensive menu offers a variety of sandwiches, but not all options are created equal. From calorie-packed burgers to lighter choices, understanding the nutritional value of each item is key. Here's a dietitian's ranking of Burger King's sandwiches from least to most healthy.

Understanding the Health Impact of Burger King’s Menu: Calories, Portion Sizes, and Nutritional Balance

Founded in 1954, Burger King is the second-largest fast-food hamburger chain in the world, attracting over 11 million customers daily. Known primarily as the "Home of the Whopper," its menu has expanded over time to include a variety of burgers, chicken, and fish sandwiches. However, understanding which options are the healthiest is essential for making informed choices.

When navigating Burger King's menu, it is important to distinguish between healthier options and those less favorable for one's well-being. Key factors like calorie content, portion size, saturated fat, and sodium levels play significant roles in determining the nutritional quality of each sandwich or burger.

While calories provide the energy needed for daily activities, excessive intake can be detrimental, making it essential to monitor portion sizes. Burgers or sandwiches made with healthy ingredients can still be problematic if portion sizes are too large, resulting in an overload of calories and nutrients that should be kept in check. Additionally, saturated fat should be closely monitored due to its link to increased heart disease risk, and sodium levels—common in ingredients like buns, bacon, and cheese—must be managed to avoid excessive intake.

Ranking Burger King's Burgers and Sandwiches: A Nutritional Guide from Worst to Best Choices

This analysis of Burger King's menu assesses various nutritional factors to rank its burgers and sandwiches from least to most healthy. In addition to calories, saturated fat, and sodium, considerations were given to portion sizes, the variety of food groups, carbohydrate content, and sugar levels.

20. The Worst Option on the Burger King Burger & Sandwich Menu: Bacon King
The Bacon King features two beef patties, thick-cut bacon, cheese, ketchup, and mayo on a sesame seed bun. This burger is extremely unhealthy, with excessive calories, saturated fat, sodium, and protein, making it a choice that should be avoided.

19. Texas Double Whopper
Containing two beef patties, cheese, bacon, jalapeños, and an array of condiments, the Texas Double Whopper is a calorie-heavy option. It accounts for 70% of the daily recommended calorie intake, 95% of the daily sodium limit, and contains more than twice the recommended daily saturated fat. It should only be consumed occasionally.

18. Triple Whopper with Bacon & Cheese
With two additional toppings of bacon and cheese, the Triple Whopper with Bacon & Cheese packs a significant calorie punch—68% of the recommended daily intake. Saturated fat is excessive, at 165.5% of the daily maximum, and sodium accounts for 86.5%, making it a poor health choice.

17. Triple Whopper
This burger includes three beef patties, resulting in excessive portions and an imbalance of nutritional elements. With high levels of calories, saturated fat, and sodium, and 72.5 grams of protein (more than the body can efficiently absorb), this sandwich is not portion-controlled.

16. Candied Bacon Whopper
A newer addition to the menu, this burger features a flame-grilled patty, bacon jam, and candied bacon. While lower in sodium than other options, it is high in sugar due to its sweet ingredients. The saturated fat content is 65% of the daily recommended maximum, making it a less healthy option.

15. BK Royal Crispy Chicken
This batter-dipped chicken sandwich, topped with "royal sauce," shredded lettuce, and tomato, is high in both calories and sodium. Its saturated fat content is 37.5% of the daily maximum, slightly lower than some other options but still notable.

14. Whopper
The iconic Whopper consists of a beef patty with pickles, ketchup, tomatoes, lettuce, onions, and mayo. While not the worst choice, it still contains 33.5% of the daily recommended calorie intake and high levels of sodium (60.6%) and saturated fat (51%).

13. Original Chicken Sandwich
This breaded and deep-fried chicken sandwich, filled with mayo and lettuce, contributes 33.5% of the daily recommended calorie intake. When paired with sides and beverages, this can easily lead to overeating throughout the day, potentially contributing to long-term weight gain.

12. Impossible Whopper

For those following a vegetarian, vegan, or plant-based diet, the Impossible Whopper might seem like an appealing option, but it is not the healthiest choice. The burger alone contains 31.5% of the daily recommended calories (based on a 2,000-calorie diet) and 59% of the recommended daily sodium intake. Carbohydrates are also high, equivalent to more than four slices of commercial bread. While it does offer more fiber than other sandwiches on the menu, this benefit may not outweigh the higher levels of sodium and carbs.

11. Bacon Double Cheeseburger

Adding bacon to the double cheeseburger increases the already significant levels of saturated fat and sodium. This option provides 55% of the recommended daily maximum for saturated fat, and sodium accounts for 42% of the daily limit. The additional calories and fat make this a less favorable option for those looking to manage their intake.

10. Big Fish

Although consuming fish is encouraged to meet weekly dietary recommendations, the Big Fish sandwich may not be the healthiest way to do so. The calorie content is relatively high, though the saturated fat is moderate at 25% of the daily limit. However, carbohydrate levels are on the higher side, similar to consuming almost four slices of commercially available bread.

9. Double Cheeseburger

With two patties, the Double Cheeseburger delivers more calories, saturated fat, and sodium. It provides 24 grams of protein but also packs in 45% of the recommended daily saturated fat intake. If opting for this sandwich, it would be wise to balance it with a meal lower in saturated fat later in the day.

8. Chicken Jr.

This fried chicken sandwich, served with lettuce and mayo on a sesame seed bun, contains higher calories due to the frying process. The saturated fat remains reasonable at 25% of the daily maximum, but sodium levels still reach 30% of the recommended daily intake, making it necessary to monitor total sodium intake for the day.

7. BBQ Bacon Whopper Jr.

This smaller burger comes with a flame-grilled patty, bacon, tomatoes, lettuce, mayo, pickles, onions, American cheese, and BBQ sauce on a sesame seed bun. While flavorful, the added bacon and BBQ sauce contribute to higher levels of sodium and saturated fat.

6. Rodeo Burger

The Rodeo Burger features a beef patty topped with BBQ sauce and onion rings on a sesame seed bun. Those who choose this option should skip the additional side of onion rings, as the sandwich already includes them.

5. Whopper Jr. with Cheese

Adding cheese to the Whopper Jr. slightly increases the calories and saturated fat, bringing it to 40% of the daily recommended limit for saturated fat. However, the overall calorie content remains reasonable, and sodium is comparable to that of the cheeseburger.

4. Bacon Cheeseburger

The Bacon Cheeseburger raises the levels of both calories and saturated fat, with 35% of the daily saturated fat limit and 41% of the daily sodium intake, primarily due to the addition of bacon. It is a more indulgent option, but the higher fat content makes it less suitable for frequent consumption.

3. Whopper Jr.

A smaller version of the classic Whopper, the Whopper Jr. contains no cheese, which helps keep the saturated fat content lower. With lettuce, tomato, and a small amount of mayo, this option provides a balance of flavor and nutrition, making it a registered dietitian’s top choice for a healthier Burger King meal.

2. Cheeseburger

For those who prefer cheese on their burger, the Cheeseburger adds 40 calories and increases saturated fat to 30% of the daily recommended maximum. Despite this, it can still fit within a balanced eating plan. Pairing it with small fries or onion rings and choosing water or diet soda can help keep the meal’s overall calorie count in check.

1. The Best Option on the Burger King Burger & Sandwich Menu: Hamburger

The plain Hamburger is the simplest and healthiest option for those craving a burger. With only 250 calories and 20% of the daily recommended saturated fat intake, this choice can easily be incorporated into a healthy diet. If desired, pairing it with small fries or onion rings and bottled water will round out the meal without significantly impacting calorie intake.