The Healthiest Foods At Burger King, According To Nutritionists

Contributing Health & Nutrition Editor By Stephanie Eckelkamp
Contributing Health & Nutrition Editor
Stephanie Eckelkamp is a writer and editor who has been working for leading health publications for the past 10 years. She received her B.S. in journalism from Syracuse University with a minor in nutrition.

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Summer means lazy beach days, family reunions, and road trips—most of which require at least a few hours in the car or hanging in the airport. And while we'd love to prep and pack enough healthy, homemade fare to last us the duration of our travel time, that's not always realistic. At some point your choices will inevitably be limited to whatever's available off the next highway exit. So, you just have to do the best you can—but we're here to offer some help. Each week this summer, we'll be polling top dietitians for their go-to healthy picks from fast-food and fast-casual restaurants so you're never caught off guard. 

1. MorningStar Veggie Burger

When it comes to Burger King, I think a great option would be the veggie burger. It's low in saturated fat and sugar while being super high on the satiating scale because of its 21 grams of protein and 5 grams of fiber. I would make it an open-face sandwich (no top half of bun) and ditch the condiments to keep the sugar content down. And when it comes to sandwiches, I always ask for double lettuce and tomato (#protip)!

Brigitte Zeitlin, R.D., owner of BZ Nutrition

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2. Grilled Chicken Garden Salad

If at Burger King, I would choose the Grilled Chicken Garden Salad with balsamic vinaigrette. The reasoning is similar to how I'd make my choice at any fast-food restaurant. It's much lower in refined carbohydrates compared to the combo meals, as you don't get the tempting side of fries. It will also allow you to fill up more on vegetables, which will help reduce your saturated fat and sodium intake.

Jessica Bouchard, R.D., founder of Wellness Provision

3. Grilled Chicken Sandwich

A few things that can help when your options are limited is to aim for a balance of protein and carbohydrates to keep your blood sugar and energy stable. Keeping portion sizes in mind will help keep calories in check too. Most of the chicken sandwiches at Burger King are breaded and fried, but they do offer a Grilled Chicken Sandwich as a healthier alternative. And instead of fries, order a Garden Side Salad as your side. Ordering from the kids' menu also is a good option. For example, the Hamburger King Jr. Meal comes with applesauce and clocks in at about 240 calories total. You'll still get a balance of carbs and protein to keep you going.

Jess Cording, R.D., mbg Collective member

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Related Class

The Ultimate Guide To Plant-Based Nutrition
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4. Garden Side Salad with PB&J or Veggie Burger

It's best to stick to as many vegetables as possible. As with all fast-food chains, I personally think it's best to avoid the meat and animal-based products, which are not high-quality. While the MorningStar Burger doesn't have the best ingredients (and wouldn't be my top pick for a prepared veggie burger), it's better than having a meat or poultry burger/sandwich. Have it with the Garden Side Salad. The PB&J Jamwich option is also OK, and the unsweetened apple sauce is a better snack option. It should be noted that Burger King is planning on rolling out the Impossible Burger across its stores in the U.S. I don't love the ingredients in the Impossible Burger, but it's definitely a better option than the animal-based protein options in fast-food restaurants.

Abby Cannon, J.D., R.D., creator of Abby's Food Court

Ready to learn more about how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Register now for our FREE web class with nutrition expert Kelly LeVeque.

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