The Healthiest Burger King Items You Can Eat

Burger King is famous for its mouthwatering Whoppers but rarely associated with healthy eating. If you're trying to eat well but craving fast food, is Burger King even an option?

This depends on your definition of "healthy." Everyone's idea of what's healthy is changing (and very individual). Restaurants are noticing, and fast food chains are adapting. Vegan, low-fat, and more diet choices are popping up on menus across the country. In a company press release (via BusinessWire), Ellie Doty, chief marketing officer for Burger King North America, explained, "We know our guests' expectations are changing, and they want to make choices they can feel good about...By banning these 120 ingredients from our food, we're offering guests an easy choice – delicious food made with quality ingredients."

While Burger King has made positive changes, some of the chain's healthy options, including salads, are nowhere to be found. The company didn't issue a formal statement, but customers complained on social media. In February 2022, Arrogant A tweeted, "I can't believe...Burger King took side salads off their menu." Another user, Camille Case, posted in March 2022, that Burger King "removed all salads" and is "really tired of cheap and fast healthy options being removed from fast food menus."

Although you might not find salads, other options are considered both fast and nourishing. So if you're busy but don't want to sacrifice your well-being, enjoy some of these healthier Burger King items.

Burger King teamed up with Impossible Foods to do the impossible — create a vegetarian fast food burger. Thus, the Impossible Whopper was born. Impossible Foods is a company that creates plant-based meat alternatives, including a ground beef replacement used in the Impossible Whopper. Impossible Beef is a vegan product made with soy protein isolate and natural oils. The company's beef has a similar macronutrient profile to real 80% lean ground meat with a comparable texture and taste. It's enhanced with zinc and B vitamins, two nutrients also found in red meat. However, this meat substitute has 5 grams of fiber per serving, compared to 0 grams in regular beef.

Vegan meat has some health advantages over red meat. Fatty animal products are associated with cardiovascular risk, but vegan beef is not. People that eat plant-based meats have lower levels of TMAO (trimethylamine N-oxide) — a metabolite linked to heart disease — than those that eat animal meat, per the American Journal of Clinical Nutrition. Overall, the Impossible Burger can give you many health benefits of real meat without the potential dangers.

But while the Impossible patty is plant-based, the rest of the whopper is still the same. Since it comes with animal-based mayo, the Impossible Burger is not vegan but vegetarian. Ask for no mayo if you prefer a completely plant-based burger, but bear in mind the patties are cooked on the same grill as their meat counterparts.

It's hard to imagine the word "fries" and "healthy" in one sentence, but Burger King's Chicken Fries aren't made of potatoes at all. Chicken Fries are long and skinny like fries but made of breaded white-meat chicken. The shape is perfect for dipping into barbecue sauce or honey mustard. One serving of these crispy chicken sticks has 260 calories and 15 grams of protein which is a high percentage of protein for such a low-calorie item.

Most people know protein is essential for building and maintaining muscle mass. Your muscles and bones require protein amino acids to strengthen and repair themselves from normal wear and tear. According to the Better Health Channel, not eating enough protein can lead to muscle loss, swelling due to fluid retention, and iron deficiency. Many amino acids are essential, meaning we can't make them ourselves and need to get them from our diet. By eating Chicken Fries, you get some of the essential amino acids in chicken, like arginine, leucine, and lysine.

As a bonus, Chicken Fries aren't packed with calories compared to most fast food items, meaning you get all the benefits of protein without the extra calories. So next time you're craving fries, try chicken ones instead. You'll get a healthy dose of protein, which is usually more filling anyways.

A burger never gets old, and people have been craving these tasty sandwiches since their invention. Burger King's Hamburger keeps it simple with a flame-grilled beef patty, pickles, ketchup, and mustard on a toasted sesame seed bun. While adding extras can liven things up, remember it might also add unwanted calories or sugar.

The classic hamburger is 259 calories with roughly 10 grams of fat, 30 grams of carbs, and 14 grams of protein. As far as macronutrients go, that's not a terrible balance for a fast food staple, and most Americans might agree. According to Mintel, "four in five Americans agree burgers are a good source of nutrients," and "three in five surveyed said that they love burgers." Their nutrition assessment might be accurate. According to the USDA, Burger King's hamburgers have 15% of the daily recommended iron intake as well as calcium, magnesium, zinc, and B vitamins.

It's no wonder hamburgers have stood the test of time. This American favorite is simple, tasty, and has substantial nutrients.

There's nothing quite as mouthwatering as a warm croissant first thing in the morning. You can just feel that Pavlovian response when you think about Burger King's Ham, Egg, and Cheese Croissan'wich. It's oddly satisfying — and it turns out there's science that can explain why.

A 2014 review in Trends in Food Science & Technology describes how our digestion of food is more than just ingredients on a plate. When we see, smell, or even think about food, our digestive system prepares for what's to come. This anticipation affects how satisfied we are with the food and how much we end up eating. It's not just about the ingredients, but all the aspects of the food — the taste, texture, and smell are all important. Most people would agree that the Burger King Croissan'wich excels in all three categories.

With all its goodies, this sandwich also has a healthy balance of fats, carbs, and protein to start your day. Eating a solid breakfast can jump-start your metabolism and stave off hunger later in the day, which can ultimately help with weight control. Plus, with 19 grams of protein per 370-calorie sandwich, your muscles are sure to thank you.

If you're looking for a savory breakfast side, hash browns are the way to go. These crispy, shredded potato cakes are flavorful on their own but go well with a diverse array of condiments. Pair them with maple syrup, ketchup, or barbecue sauce for an extra tasty combo.

Potatoes may get a bad rap, but they are actually loaded with vitamins and minerals. According to Potato USA, one potato has 30% of the daily recommended vitamin C and 15% of the recommended potassium. Burger King's Hash Browns are also vegan and low in saturated fat. Although they're made with margarine, they are surprisingly low in trans fat as well. However, flour is an ingredient, so avoid this item if you're gluten- or wheat-free.

According to the USDA, each hash brown round has 70 calories, a minimal amount on its own, but it can add up quickly. A small serving of 77 grams has 284 calories which is something to keep in mind when popping these crunchy morning snacks into your mouth. Hey, it might be the perfect excuse to share.

When you think of Burger King, applesauce is probably not the first thing that comes to mind. But surprisingly, you can find this refreshingly natural food at almost all locations nationwide. While it's not a full meal, it makes a tasty side or nutritious dessert. It can be consumed any time of day and accompany your favorite Burger King staples like hamburgers, cheeseburgers, or chicken nuggets.

Burger King uses  Mott's Applesauce cups with no added sugar. This applesauce is made entirely of natural ingredients and has only 50 calories. It's an excellent choice for many diets because it's low-calorie, low-fat, vegan, and gluten-free. Each cup has one whole serving of fruit and a healthy dose of vitamin C, which has many health benefits. Vitamin C supports your immune system in fighting off nasty infections and diseases. Plus, it helps your body produce collagen to keep your joints strong and give your skin that plump, youthful look we all love.

Did you know you can order burgers without buns at most fast food joints? At Burger King, your bunless burger will come with melted cheese, meat, crinkle-cut pickles, and sauce. It might be a bit messy, but that's why napkins exist.

Whether you're gluten-free or just avoiding carbs, a double cheeseburger without the bun can help you achieve your health goals. Plus, the protein and fat are extra satiating, which can leave you feeling happy even without bread. A double cheeseburger without the bun means you'll eat the most nutrient-dense portion of the sandwich. Bread is often considered empty calories and highly processed, particularly fast food bread. However, the juicy meat, cheese, and pickles pack a good amount of vitamins and minerals. Plus, if you order a double cheeseburger, you'll get twice the protein and nutrients.

It's perfect for those on low-carb diets because it feels like you're indulging without veering off-course. That's good news if you're using the diet to shed some pounds. A study in the New England Journal of Medicine found that people lose weight faster on a low-carb diet than on a standard calorie-restricting diet. Perhaps less bread and bunless burgers can lead to better health after all.

French toast is a nostalgic food worth waking up for — and with Burger King's breakfast menu, you won't even have to cook them yourself. These sticks are easy to eat on the go if you're having a busy morning or want a treat before work. Burger King doesn't offer breakfast all day, so order them before 10:30 a.m. You can even add some honey or maple syrup or just eat them plain.

While French toast by itself isn't a well-balanced meal, it makes a decent side or snack. Burger King's French Toast Sticks have 350 calories and are one of the few items on the menu with very low sodium levels. Like many bread-based products, they're also low in saturated fat and have almost zero cholesterol.

They are heavy on sugar, but morning may be the best time to eat higher-carb items. The New York Times discussed a study of two groups of obese participants on low-calorie diets, the main difference being that one group ate dessert with breakfast. Surprisingly, the group that ate dessert lost more weight. Giving in to cravings may help people eat less, or they may have more time to burn it off throughout the day. Either way, starting with the sweet stuff might not be so bad after all.

Oatmeal is a healthy comfort food popping up on fast food menus across the nation, including Burger King's. Although it's technically on the kids' menu, there's no rule saying adults can't order it too.

Burger King uses Quaker Oats Oatmeal. It has a type of fiber called beta-glucan, which is filling, protects your heart, and supports digestion. The folks at Quaker Oats say this unique fiber "basically tells your liver to pull LDL cholesterol out of the blood. Then, it binds to some of the cholesterol in your gut, keeping it from ever reaching your bloodstream." – which means oatmeal can help you develop better cholesterol levels. But the benefits don't end there. The fiber helps move your digestion along, absorbing healthy nutrients and eliminating the bad stuff. Fiber also supports a healthy balance of bacteria in your gut, which can boost your metabolism and immune system.

Not all Burger Kings locations have oatmeal on the menu. But if yours does, opt for this healthy breakfast item when craving something filling and nutritious.

If one thing is certain, Americans are crazy for chicken nuggets. And what's not to like? These bite-sized treats are crispy on the outside and meaty in the middle. It's the perfect vessel to dip into tasty sauces like ketchup, barbecue sauce, or for the extra adventurous — honey.

Chicken nuggets have been around for decades, and it's no surprise seeing how delicious and convenient they are. More and more fast-food chains are putting nuggets on their menus and competing to create the best ones. What helps Burger King's chicken nuggets stand out is their crispy seasoned coating.

Burger King sells its nuggets in packs of 4, 8, or 10. The 4-piece chicken nuggets have 192 calories, which falls between the suggested 150 to 250 calorie amount for snacks, according to the Harvard T.H. Chan School of Public Health. Properly-sized snacks are a smart way to stave off hunger without ruining your appetite. So if you want a quick bite or need a side for those fries, chicken nuggets are a decent option.

Burger King is known for its Whoppers. So what makes these Whoppers so special? First, the chain is proud to deliver a natural product; 100% beef cooked over a real flame and topped with crisp iceberg lettuce, onions, and juicy tomatoes. Burger King reports that the tomatoes and onions are sliced in-store daily, so you know they're packed with fresh flavor. Inside the Whopper, the pickles add a crunchy, acidic touch, and the mayo and ketchup are the delicious glue keeping it all together.

The Whopper Jr. boasts everything the original sandwich does but in a smaller size, which is excellent if you're practicing portion control. The Whopper Jr. has 340 calories, about half that of a regular Whopper. This gives you some leeway to add sides without going crazy with calories.

If the Whopper Jr. gets old, the chain is constantly spicing things up with limited-time variations like the BBQ Bacon Whopper Jr. This twist on the Whopper adds bacon atop the flame-grilled patty and replaces ketchup with BBQ sauce. This burger is part of the $5 to $6 Your Way Meals in select locations nationwide. If the BBQ Bacon Whopper Jr. is no longer available, rest assured the original Whopper Jr. is here to stay.

We've come full circle with another Impossible Foods addition. The Impossible Croissan'wich includes eggs, cheese, and an Impossible sausage patty inside Burger King's Signature Croissant. Fake meat has come a long way, and this Impossible sausage does a shockingly good job of imitating the real thing. That's good if you want that salty meat flavor or hope to get an extra protein boost. Vegetarians have limited choices at fast food joints and often order potatoes or meatless burgers. However, with this sandwich, vegetarians can have all the flavor without the carbo-loading.

On The Impulsive Buy, the blogger described her experience with the Impossible Croissan'wich. "I've had a couple plant-based breakfast sausages, and this was easily the best texturally. It wasn't chewy or gritty at all. Coupled with BK's classic fluffy egg and croissant, it actually had the exact same bite as a regular Croissan'wich." Although the blogger felt the sausage overcompensated with its smoky flavor, they still said, "This is my favorite plant-based fast food item to date," — a solid claim in an increasingly competitive market.

If you're looking to eat healthier fast food, it requires a little creativity and critical thinking. Burger King isn't known for being healthy, but it has menu items to fit your dietary needs. Plus, the chain has eliminated additives and added plant-based items, which is a promising sign for things to come.