Known for its signature burger, The Whopper, Burger King is one of the largest fast food burger chains in the world. Fast food can be a convenient way to feed a family with multiple food preferences and serve as an option when you need something quick, but sometimes this can be to the detriment of your health. Sure, a quick meal is unlikely to cause any serious complications, but frequent trips to the drive-thru could take a toll on your well-being. Even if you don’t head to Burger King with healthy eating in mind, the ingredients and nutritional facts in some of Burger King’s most popular orders may surprise you.
The name says it all: fast-food is generally aimed at those looking for a quick rather than nutritious meal. However, with meals high in sodium, sugar and saturated fat, you might think twice about your next order. In fact, there’s research indicating how bad highly processed food can be for your body. One article noted that participants who ate an ultra-processed diet consumed about 500 more calories per day than those who ate a minimally-processed diet and also gained weight, while the less-processed group lost weight.
Fortunately, with more and more research being conducted on nutrition and its health implications, many restaurants have ramped up their healthy offerings. However, Burger King hasn’t done much to take this step yet. You won’t find salads or grilled chicken options on this menu, which means portion control is your best option for a healthier item here. If you want to make a healthier choice with a Burger King, skip the sides that can easily add 300 calories to your meal and go for drinks with no added sugar. And when in doubt, avoid these Burger King’s 10 Worst Orders. Read on, and for more, don’t miss McDonald’s 10 Worst Orders, According to Dietitians.
Nutrition: 852 calories, 65 g fat (29 g saturated fat), 2,522 mg sodium, 34 g carbohydrates (1 g fiber, 3 g sugar), 33 g protein
Breakfast meats, like sausage, are known for their high fat, saturated fat, and sodium content. Featuring two sausage patties, two slices of cheese, one egg, and one biscuit buttercream, this breakfast sandwich is packed with all three of these nutrients. Perhaps most concerning is the 2,500 milligrams of sodium, which is more than the recommended intake for an entire day. Next time, stick with the regular sausage, egg, and cheese biscuit to save several hundred milligrams of sodium.
Nutrition: 805 calories, 44 g fat (16 g saturated fat), 2,039 mg sodium, 69 g carbohydrates (4 g fiber, 4 g sugar), 33 g protein
Another breakfast option that will nearly destroy your sodium budget for the day, this Egg-Normous Burrito packs bacon, egg, cheese and hashbrowns fried in a flour tortilla. At over 800 calories, this is one of the highest calorie options on the BK breakfast menu.
While it contains a good amount of protein for a meal, it is lacking in fiber. Eating a high-fiber breakfast has been associated with lower mortality, providing plenty of reasons to skip this meal. Instead, opt for higher-fiber breakfast options from home, such as whole-wheat bread, oatmeal, or a fruit smoothie.
Nutrition: 1,170 calories, 80 g fat (27 g saturated fat), 1,300 mg sodium, 56 g carbohydrates (3 g fiber, 13 g sugar), 72 g protein
Hamburgers can be a good source of protein and provide valuable nutrients like iron. However, this Triple Whopper also provides high amounts of worrying ingredients. With 80 grams of fat, 27 of which are saturated, this Burger King order wasn’t created with heart health in mind. Saturated fats should be limited in your diet as much as possible, as eating too much can increase your risk of heart attack and stroke. A single Whopper patty has 15 fewer grams of saturated fat, making it a better option.
Nutrition: 1,200 calories, 81 g fat (32 g saturated fat), 2,270 mg sodium, 58 g carbohydrates (3 g fiber, 15 g sugar), 66 g protein
If you thought the Triple Whopper’s saturated fat was amazing, the Bacon King beats it. With over 30 grams of saturated fat, this burger also meets your daily sodium requirement in one food. And, at 1,200 calories, this sandwich is the calorie king. While everyone’s calorie needs are different, few people require more than 1,000 calories in a single meal.
Nutrition: 1,090 calories, 75 g fat (25 g saturated fat), 2,050 mg sodium, 56 g carbohydrates (3 g fiber, 12 g sugar), 61 g protein
If everything is bigger in Texas, as they say, then this Texas Double Whopper burger is true to form. Another Burger King order with over 1,000 calories, not including sides or a drink, this burger is loaded with two beef patties, bacon, and American cheese. All three of these main ingredients pack high in total fat and saturated fat, along with sodium, making them less than ideal for heart health.
When it comes to ordering a burger, simple is best. A single mustard greens patty can meet your nutritional and calorie needs for a meal without going overboard on the most concerning nutrients.
Nutrition: 760 calories, 49 g fat (8 g saturated fat), 1,580 mg sodium, 58 g carbohydrates (4 g fiber, 11 g sugar), 31 g protein
While you might automatically think a chicken sandwich is healthier than a hamburger, don’t let this deep-fried option fool you. While it has far fewer grams of saturated fat than many of the burger options, the Spicy BK Royal Crispy Chicken still packs nearly 50 grams of total fat and nearly 1,600 milligrams of sodium. If you’re looking for a chicken option, you’re better off with an order of 9 pieces of fries that have just 15 grams of fat and about half the sodium.
Nutrition: 764 calories, 45 g fat (11 g saturated fat), 1,922 mg sodium, 56 g carbohydrates (4 g fiber, 11 g sugar), 42 g protein
Another chicken option with a surprising amount of calories and fat, this Crispy Chicken Sandwich with Bacon and Swiss BK Royal gets a boost of saturated fat from bacon and cheese. This sandwich is a great reminder of why simple is better. The addition of royal gravy, processed meat, and cheese adds little nutritional value to the calories. When available, a grilled chicken sandwich can be a healthy option for a fast food restaurant. Unfortunately, you won’t find it in the BK menu.
Nutrition: 674 calories, 17 g fat (10 g saturated fat), 474 mg sodium, 115 g carbohydrates (2 g fiber, 91 g sugar), 13 g protein
If you’re headed to the drive-thru for a sweet treat, this smoothie might catch your eye. While you probably won’t find a low-sugar milkshake at any fast food chain, you might be surprised at how much sugar is in this Oreo Chocolate Chip Cookie Shake. Almost 100 grams can be found in a single smoothie, an amount equivalent to about 2.5 cans of soda. Added sugar can increase your risk of developing chronic diseases, such as diabetes, and should be limited as much as possible. Instead of a smoothie, try a single soft cone that contains just 16 grams of sugar.
Nutrition: 310 calories, 18 g fat (12 g saturated fat), 230 mg sodium, 32 g carbohydrates (1 g fiber, 22 g sugar), 3 g protein
Although the calorie count in this HERSHEY’S Sundae Pie dessert is half that of the chocolate milkshake, this order from Burger King has more fat and saturated fat. Portion control makes this dessert more reasonable, but you’re still better off with a soft cup or cone. Since these treats are mostly made up of empty calories, only enjoy them on special occasions and consider sharing them to limit your intake of saturated fat and added sugar.
Nutrition: 243 calories, 0 g fat (0 g saturated fat), 84 mg sodium, 66 g carbohydrates (0 g fiber, 66 g sugar), 0 g protein
Perhaps the least nutritious item on the BK menu, aside from a regular soda, is the Fanta Blue Raspberry drink. The calories in this mixed ice drink come entirely from sugar! When you consider that this drink could be in addition to one of the high-calorie entre items on this list, it certainly contributes to a seriously unhealthy meal. Not to mention, this drink contains food coloring and dyes that have been linked to a number of worrisome effects.
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