Joel Burger was only in fifth grade when he fell in love with classmate Ashley King, and the two have been inseparable ever since. So when the New Berlin, Illinois, couple announced their impending nuptials earlier this year, the future Burger-Kings decided to get their engagement photos taken at their favorite fast food restaurant. In fact, the couple even reached out to the parent company to ask if they could use the brand’s logo in their wedding favors—resulting in one of the most unconventional, if admittedly romantic, sponsorship deals in history: the Burger-King wedding, brought to you by Burger King.
But while Burger King sponsored the wedding, the company didn’t cater it—and maybe that’s a good thing. In fact, of the big three burger chains—the other two being Wendy’s and McDonald’s—BK consistently ranks as the unhealthiest of the lot. Their meat remains high in trans fats, and their signature sandwich, The Whopper, has 120 more calories and 10 more grams of fat than a Big Mac.
But it’s still possible to live happily ever after like the Burger-Kings, if you know how to play the menu right. The team at Eat This, Not That! put the chain’s entire menu to the test. Here are the Burger King items worth ordering, as well as several that deserve a royal kick in the pants.
First… The Worst
Extra Long Sriracha Cheeseburger
480 calories, 23 g fat (11 g saturated, 1.5 g trans fat), 1,210 mg sodium, 45 g carbs, 2 g fiber, 7 g sugar, 26 g protein
“Extra long” means extra carbs, and this cheeseburger has 45 g of them. On top of that, the two beef patties, topped with a sriracha-“flavored” sauce and cheese, add up to a belt-popping 23 grams of fat and more than half a day’s allowance of sodium.
Big King Sandwich
530 calories, 31g fat (11 g saturated, 1.5 g trans fat), 790 mg sodium, 38 g carbs, 2 g fiber, 8 g sugar, 19 g protein
What makes a king at BK? Globs of Thousand Island-style dressing inside a double cheeseburger. Go big with this burger, and you’ll be super-sizing your fat cells. Instead of grabbing any of the burgers on this list, save money and make The Best-Ever Burger for Weight Loss!
Extra Long Cheeseburger
580 calories, 33 g fat (13 g saturated, 1.5 g trans fat), 1,030 mg sodium, 45 g carbs, 2 g fiber, 11 g sugar, 26 g protein
The Extra-Long Cheeseburger takes its sriracha-flavored cousin, swaps the spicy sauce for mayo, and adds 100 calories and 10 grams of fat. Go with the Double Cheeseburger instead. You get the same amount of protein but lose 90 empty calories from that extra-long bun.
650 calories, 37 g fat (11 g saturated, 1.5 g trans fat), 910 mg sodium, 50 g carbs, 2 g fiber, 12 g sugar, 22 g protein
Touted as “America’s Favorite Burger, ” the Whopper is the original mega-sized, trans-fatty burger. While this is more flab-friendly than the Double or Triple Whopper, it still has more than half of your daily recommended allowance of fat.
Bacon & Cheese Whopper Sandwich
770 calories, 48 g fat (16 g saturated, 2 g trans fat), 1,360 mg sodium, 47 g carbs, 2 g fiber, 9 g sugar, 29 g protein
Like a Kid Rock album release, adding bacon is always bad news. The added cheese and pork strips pack this with saturated fat, trans fats and sodium. Skip the bacon — it’s one of the 7 Unhealthiest Foods on the Planet!
A.1. Ultimate Bacon Cheeseburger
810 calories, 49 g fat (22 g saturated, 0 g trans fat), 1,400 mg sodium, 41 g carbs, 1 g fiber, 8 g sugar, 53 g protein
A-1 sauce and a “brioche-style” bun can’t cover up the fact that this contains more than one-third of your daily calorie allowance and almost an entire day’s worth of sodium.
Double Whopper Sandwich
900 calories, 58 g fat (20 g saturated, 3 g trans fat), 890 mg sodium, 49 g carbs, 2 g fiber, 11 g sugar, 48 g protein
This BK burger doubles down on beef, not to mention calories, fat, sodium, carbs …
AND THE #1 WORST BURGER IS…
THE TRIPLE WHOPPER
1,160 calories, 75 g fat (27 g saturated, 4 g trans fat), 1,050 mg sodium, 50 g carbs, 2 g fiber, 12 g sugar, 49 g protein
The Triple Whopper is by far the worst burger on BK’s menu, surpassing all others in waistline-demolishing ingredients. The three-quarter-pound patties and mayo deliver a whopping 75 g of fat — worse than 5 BK hamburgers — with 4 g of trans fat, two full days’ worth!
And Now, The Best!
Bacon Double Cheeseburger
390 calories, 21 g fat (9 g saturated, 1 g trans fat), 800 mg sodium, 27 g carbs, 1 g fiber, 7 g sugar, 18 g protein
Stacking a second patty and bacon on top of the traditional cheeseburger adds 130 calories, 10 g of fat and 260 mg of sodium. Not one of the worst choices, but there are better ways to get your burger fix.
360 calories, 19 g fat (6 g saturated, 1 g trans fat), 720 mg sodium, 28 g carbs, 1 g fiber, 6 g sugar, 12 g protein
Stripping the bacon from our #8 best burger cuts 30 calories, 3 grams of fat, and 80 mg of sodium. Why is it important to kick your bacon habit? It’s one of 22 Foods That Are Never Worth the Calories!
310 calories, 13 g fat (4 g saturated, .5 g trans fat), 450 mg sodium, 38 g carbs, 1 g fiber, 9 g sugar, 9 g protein
Adding sugary BBQ sauce and fried onion rings to a beef patty actually sounds worse than it is: This burger is just over 300 calories. Just keep in mind that the onion rings raise the carb count and the sauce contributes to the burger’s 9 grams of sugar.
MorningStar Veggie Burger
390 calories, 16g fat (2.5 g saturated, 0 trans), 900 mg sodium, 44 g carbs, 5 g fiber, 9 grams sugar, 21 g protein
Here, BK tops a veggie burger patty with LTO and pickles. Libby Mills, MS, RDN, LDN, National Spokesperson for the Academy of Nutrition and Dietetics, recommends it, sans mayo. “With five grams of fiber and 21 grams of protein–the same amount of protein in a Whopper–this will stick to my ribs through the afternoon, but won’t linger on my waistline. And, with only about one-tenth the saturated fat as a Whopper, the veggie burger won’t stick to the inside of my arteries, either.” Just be aware that the sodium count is a bit steep.
Whopper Jr. Sandwich
300 calories, 16 g fat (4.5 g saturated, .5 g trans fat), 460 mg sodium, 27 g carbs, 1 g fiber, 7 g sugar, 9 g protein
Opting for the Triple Whopper’s baby brother saves you a whopping 860 calories and 59 grams of fat. If you follow the advice of nutritionists Sarah Koszyk and Christine Palumbo and order it without the mayo, it beats out our #1 Best Burger because of its extra vegetation. Koszyk says, “it’s a relatively healthy choice and quite satisfying.” See what 11 More Diet Experts Order at Burger King!
290 calories, 13 g fat (6 g saturated, .5 g trans fat), 680 mg sodium, 27 g carbs, 1 g fiber, 7 g sugar, 12 g protein
Bacon Cheeseburger Deluxe
290 calories, 14 g fat (6 g saturated, .5 g trans fat), 720 mg sodium, 28 g carbs, 1 g fiber, 7 g sugar, 12 g protein
Throw bacon into the mix, and the fat and salt levels rise. But the Bacon Cheeseburger and Bacon Cheeseburger Deluxe are still two of BK’s better burger options. (The Deluxe just adds tomato, lettuce and onion.) Opt for the second version, which adds a smidgen of extra nutrients.
270 calories, 12 g fat (5 g saturated, .5 g trans fat), 540 mg sodium, 27 g carbs, 1 g fiber, 7 g sugar, 11 g protein
Cheese lovers rejoice — BK’s cheeseburger is just shy of first, packing in 11 grams of protein for less than 300 calories. It is actually possible to eat cheese and lose weight. Check out these 11 Brand Name Cheeses for Weight Loss!
AND THE #1 BEST BURGER AT BURGER KING IS…
230 calories, 9 g fat (3 g saturated, 0 g trans fat), 460 mg sodium, 26 g carbs, 1 g fiber, 6 g sugar, 9 g protein
When it comes to fast food, the simpler, the better. This grilled beef patty with pickles, mustard and ketchup beats out its competitors because it 86’s mayo, saving 150 calories and 18 grams of fat. For a pop of fruits and veggies, pair it with sliced apples for just 30 calories or a garden side salad.
FISH & CHICKEN SANDWICHES
First… The Worst
Big Fish Sandwich
520 calories, 28 g fat (4.5 g saturated, 0 g trans fat), 1,260 mg sodium, 52 g carbs, 2 g fiber, 7 g sugar, 16 g protein
BK has improved this sandwich over time — we once considered it the worst fish entree in America — but it still leaves much to be desired. White Alaskan Pollock is breaded with panko crumbs and fried, then topped with calorie-dense tartar sauce for 28 grams of fat. We recommend you throw this back.
A.1. Smoky Bacon Tendercrisp Chicken Sandwich
600 calories, 27 g fat (8 g saturated, 0 g trans fat), 2,080 mg sodium, 57 g carbs, 4 g fiber, 11 g sugar, 33 g protein
The combination of A.1. sauce, breaded chicken, thick-cut bacon and American cheese makes this sandwich a sodium nightmare (2,080 mg). It’s offered with Tendergrill (grilled chicken), so if you can’t live without the A.1. sauce, opt for that version.
Original Chicken Sandwich
660 calories, 40 g fat (7 g saturated, 0 g trans fat), 1,170 mg sodium, 48 g carbs, 2 g fiber, 5 g sugar, 28 g protein
The Original Chicken patty marginally beats out the Tendercrisp with fewer calories and less sodium, but the hoagie-style bun adds them right back and then some. It only beats out #4 because the extra-long patty adds 2 grams of protein. Better yet, skip the sandwich and make your lunch from one of the 29 Best-Ever Proteins for Weight Loss!
Tendercrisp Chicken Sandwich
660 calories, 40 g fat (7 g saturated, 0 g trans fat), 1,220 mg sodium, 50 g carbs, 4 g fiber, 7 g sugar, 26 g protein
Remember MSG? You know, the additive that makes everything taste more appetizing, but blocks the message to the brain that you’ve eaten enough? And the one that tells your body to pump out insulin, the fat-storage hormone? Well, you can reacquaint yourselves via this sandwich, which is packed full of the stuff in every layer: chicken-meat seasoning, breading and batter.
AND THE #1 WORST FISH OR CHICKEN SANDWICH AT BURGER KING IS …
Bacon & Cheese Tendercrisp Chicken Sandwich
790 calories, 51 g fat (12 g saturated, 1 g trans fat), 1,800 mg sodium, 51 g carbs, 8 g sugar, 33 g protein
This sandwich serves up an eye-popping 790 calories and 51 grams of fat. The double smathering of mayo adds 210 calories and 24 grams of fat healthier. Basically, the only way you can eat at BK and still wear skinny jeans is a two-word strategy: NO. MAYO.
And Now, The Best!
Crispy Chicken Jr.
430 calories, 28 g fat (4.5 g saturated, 0 g trans fat), 760 mg sodium, 34 g carbs, 2 g fiber, 4 g sugar, 12 g protein
Lingering just behind its spicy variation is the original Crispy Chicken Jr. Although the sandwiches are neck-and-neck, this one contains 5 more grams of fat, thanks to mayo. Avoid that at BK if you can, but stock your kitchen with this healthy version in the Best Condiments for Weight Loss!
Rodeo Chicken Sandwich
410 calories, 17 g fat (3 g saturated, 0 g trans fat), 860 mg sodium, 53 g carbs, 2 g fiber, 14 g sugar, 12 g protein
Identical to the the Rodeo Burger but with chicken, this sandwich has the lowest fat in its category, but the BBQ sauce and onion rings add 53 grams of carbs and 14 grams of sugar.
Spicy Crispy Chicken Jr.
400 calories, 23 g fat (4 g saturated, 0 g trans fat), 740 mg sodium, 37 g carbs, 2 g fiber, 5 g sugar, 12 g protein
Second to the Tendergrill is the Spicy Crispy Chicken Jr. Sandwich. Ask them to hold the creamy spicy sauce, and this jumps to #1.
AND THE #1 BEST FISH OR CHICKEN SANDWICH AT BURGER KING IS …
The Tendergrill Chicken Sandwich
460 calories, 21 g fat (3 g saturated, 0 g trans fat), 700 mg sodium, 40 g carbs, 2 g fiber, 6 g sugar, 26 g protein
Nutritionist Heather Mangieri, MS, RD, CSSD, recommends this sandwich. “Grilled chicken is a staple in my diet, so ordering a sandwich out isn’t out of the ordinary for me. It fills me up without making me feel like I over-ate.” Although this isn’t the lowest in calories, the grilled chicken contains the lowest amount of sodium and boasts 26 grams of satiating protein.
CHICKEN NUGGETS VS. CHICKEN FRIES
Fiery Buffalo Chicken Fries
Per 9 piece serving (102 g): 270 calories, 16 g fat (2.5 g saturated, 0 g trans fat), 850 mg sodium, 17 g carbs, 1 g fiber, 0 g sugar, 14 g protein
Even though the Fiery Buffalo Chicken Fries lose sugar, one gram of fat, and two grams of protein in their transformation from Chicken Fries, they have 80 more mg of sodium thanks to Buffalo Sauce and dyes Yellow #5 and #6. A Journal of Pediatrics study linked Yellow 5 to hyperactivity in children. We’d suggest avoiding artificial food dyes — and these Buffalo Fries — as much as possible. They’re one of the 8 Ingredients You Never Want to See on a Nutrition Label!
Per 9 piece serving (102 g): 290 calories, 17 g fat (3 g saturated, 0 g trans fat), 780 mg sodium, 18 g carbs, 1 g fiber, 1 g sugar, 16 g protein
To compensate for the lack of flavor in “uncooked chicken breast strip fritters with rib meat,” BK adds MSG and two kinds of sugar (dextrose and maltodextrin) to its original chicken fries.
Per 6 piece serving (105 g): 280 calories, 17 g fat (3 g saturated, 0 g trans fat), 540 mg sodium, 20 g carbs, 3 g fiber, 0 g sugar, 13 g protein
BK’s nuggets contain fewer calories than a Whopper Jr. and pack in 13 grams of protein. Just opt for the classic six, and pair them with ketchup, BBQ sauce, or sweet-and-sour sauce, rather than high-cal ranch or honey mustard.
Chicken Caesar Garden Fresh Salad with Tendercrisp Chicken and Ken’s® Citrus Caesar Vinaigrette
650 calories, 43 g fat (7 g saturated fat, 0 g trans fat), 1,670 mg sodium, 39 g carbs, 4 g fiber, 8 g sugar, 30 g protein
Per tradition, this salad comes with a healthy dose of croutons. Although they aren’t high-cal, they include caramel coloring, which is made with sugar treated with ammonia, which can produce some nasty carcinogens. In fact, a Center for Science in the Public Interest report connected high levels of caramel color in soda to roughly 15,000 annual cancer cases in the U.S.
Chicken Apple & Cranberry Garden Fresh Salad with TENDERCRISP Chicken and KEN’S® Apple Cider Vinaigrette
680 calories, 42 g fat (9 g saturated fat, 0 g trans fat), 1,010 mg sodium, 53 g carbs, 4 g fiber, 36 g sugar, 24 g protein
Never mind that this salad is a sugar nightmare; when you pile on pieces of fried chicken, you end up with a heap of sodium and carbs. Switch the Tendercrisp pieces to Tendergrill, and this jumps up to #2.
Chicken, Apple & Cranberry Garden Fresh Salad with Tendergrill Chicken and Ken’s® Apple Cider Vinaigrette
480 calories, 26 g fat (7 g saturated fat, 0 g trans fat), 480 mg sodium, 34 g carbs, 4 g fiber, 34 g sugar, 28 g protein
This salad provides a healthy 28 grams of protein with a relatively low 480 milligrams of sodium. Nutritionists Willow Jarosh MS, RD and Stephanie Clarke MS, RD, co-owners of C&J Nutrition, say that if they had to order one thing at BK, it would be this. “It offers high-fiber carbs from the fruit and protein from the chicken, which makes it more satisfying than all-veggie salads,” the say. “Adding the apple slices beefs up the meal’s fiber and overall volume.” Read on to get Diet Experts’ #1 Weight Loss Tip!
AND THE #1 SALAD AT BURGER KING IS …
Chicken Caesar Garden Fresh Salad with Tendergrill Chicken and Ken’s Citrus Caesar Vinaigrette
450 calories, 27 g fat (4.5 g saturated fat, 0 g trans fat), 1,150 mg sodium, 20 g carbs, 3 g fiber, 6 g sugar, 35 g protein
Bypass the red meat and order this healthy grilled chicken salad. Take a tip from nutritionist Amy Shapiro MS, RD, CDN, of Real Nutrition NYC, and try to use only about 1/3 of the dressing packet. She refrains from ordering reduced-fat dressings, because that simply means they contain more sugar. “Fat helps you feel full, so go for regular dressing – just be sure to watch your portions.” With less than 500 calories, this salad can’t even be considered a splurge, but make sure you keep drinking water to process the sodium.
First… The Worst
Per small: 340 calories (128 g serving), 15 g fat (2.5 g saturated fat, 0 g trans fat), 480 mg sodium, 49 carbs, 0 g sugar, 4 g protein
Nutritionally, Burger King’s small order of fries is nearly identical to McDonald’s fries — Mickey D’s medium size, that is. BK’s 128 g serving is actually more than McDonald’s medium 111 g serving (and who doesn’t eat the whole thing?). It contains almost an entire day’s worth of salt, so order the smaller value size, or better yet, opt for apple slices. Filling up on fiber-rich fruit is one of the 55 Best Ways to Boost Your Metabolism!
AND THE #1 WORST SIDE AT BURGER KING IS … Onion Rings
Per medium (117 g serving): 410 calories, 21 g fat (3.5 g saturated fat, 0 g trans fat), 1080 mg sodium, 53 carbs, 5 g sugar, 4 g protein
Ordering onion rings over fries will set you back an average of 80 calories, 6 grams of fat and 510 mg of sodium, even with fries’ extra salt.
And Now, The Best!
Garden Side Salad with Ken’s Ranch Dressing
240 calories, 22 g fat (5 g saturated fat, 0 g trans fat), 540 mg sodium, 6 g carbs, 2 g fiber, 3 g sugar, 6 g protein
Add this side salad to any order, and you’ll get an immediate boost of fiber. Instead of ranch dressing (the reason this has 22 g fat and 540 mg of sodium), substitute Honey Balsamic Vinaigrette, which has only 7 grams of fat and 220 mg of sodium.
AND THE #1 Best Side at Burger King is …
30 calories, 0 g fat (0 g saturated fat, 0 g trans fat), 0 mg sodium, 7 carbs, 1 g fiber, 6 g sugar, 0 g protein
This item has the lowest number of ingredients on the BK menu: 2. In addition to pure apple slices, BK adds calcium ascorbate, a.k.a. calcium and vitamin C to preserve freshness. Because they’re the closest you’ll get to unprocessed food, make them your go-to side.
BEVERAGES AND SHAKES
First… The Worst
Strawberry Hand Spun Shake
Per 12 oz serving: 500 calories, 16 g fat (12 g saturated fat, .5 g trans fat), 320 mg sodium, 79 g carbs, 67 g sugar, 10 g protein
BK’s milkshakes bring all the trans fat to the yard… and the high fructose syrup… and the artificial colors. They’re basically corn syrup in disguise: Full-fat soft serve ice cream (with corn syrup and high fructose corn syrup), plus whipped cream topping (more corn syrup).
Vanilla Hand Spun Shake
Per 12 oz serving: 550 calories, 16 g fat (12 g saturated fat, .5 g trans fat), 310 mg sodium, 91 g carbs, 81 g sugar, 10 g protein
The vanilla shake syrup makes this the third worst beverage at BK. The first ingredient listed is sugar, adding 14 more grams of the sweet stuff than its strawberry counterpart.
Per 12 oz serving: 570 calories, 18 g fat (12 g saturated fat, .5 g trans fat), 350 mg sodium, 93 g carbs, 76 g sugar, 9 g protein
The addition of Oreo cookie crumbles adds more high fructose corn syrup, sugar, and a new trans fat substitute: high oleic canola oil.
AND THE #1 WORST BEVERAGE AT BURGER KING is …
Chocolate Hand Spun Shake
Per 12 oz serving: 580 calories, 17 g fat (13 g saturated fat, .5 g trans fat), 310 mg sodium, 97 g carbs, 83 g sugar, 10 g protein
The first listed ingredient in the chocolate shake syrup, HFCS is the reason this chocolate shake is the worst beverage at BK. Also on the ingredients list: corn syrup and dextrose.
And Now, The Best
Red Velvet Oreo Shake
Per 12 oz serving: 450 calories, 13 g fat (7 g saturated fat, 0 g trans fat), 360 mg sodium, 75 g carbs, 63 g sugar, 9 g protein
While this may be the lowest-calorie milkshake, if you’re still hungry after dinner, you’re better off ordering another hamburger, which has half the calories and 57 g less sugar than the Red Velvet OREO milkshake.
Tropical Mango Smoothie
Per 12 oz serving: 210 calories, .5 g fat (0 g saturated fat, 0 g trans fat), 40 mg sodium, 51 g carbs, 1 g fiber, 41 g sugar, 2 g protein
Even though sugar appears in the ingredients list before any fruit substance (i.e. juice, concentrate, or puree), this smoothie isn’t half bad, as long as you know that it’s basically a fruit juice slushie.
Strawberry Banana Smoothie
Per 12 oz serving: 200 calories, .5 g fat (0 g saturated fat, 0 g trans fat), 20 mg sodium, 28 g carbs, 1 g fiber, 40 g sugar, 1 g protein
We like that this smoothie includes honey. You’re probably thinking, “But honey is still sugar!” You’re right, but your body needs sugar; it just needs fructose (which is found in fruits and honey), not sucrose, which is processed sugar.
AND THE #1 BEST BEVERAGE AT BURGER KING…
Frozen Fanta Cherry ICEE
Per 12 oz serving: 110 calories, 0 g fat (12 g saturated fat, 0 g trans fat), 10 mg sodium, 31 g carbs, 31 g sugar, 0 g protein
Per 12 oz serving: 110 calories, 0 g fat (12 g saturated fat, 0 g trans fat), 10 mg sodium, 30 g carbs, 30 g sugar, 0 g protein
These beverages have the lowest sugar, fat, sodium, and calorie content of every other beverage at BK.
Reese’s Peanut Butter Cup Pie
310 calories, 19 g fat (10 g saturated fat, 0 g trans fat), 200 mg sodium, 31 g carbs, 21 g sugar, 5 g protein
Burger King’s three pies were pretty much tied, but the Reese’s peanut butter pie is slightly less bad, with 2 g less saturated fat than #4.
HERSHEY’S Sundae Pie
310 calories, 19 g fat (12 g saturated fat, 0 g trans fat), 220 mg sodium, 32 g carbs, 22 g sugar, 3 g protein
Chock full of calories and saturated fats, this pie is topped with Hershey’s chocolate chips, which we’re pretty sure is the only real thing in it.
Dutch Apple Pie
340 calories, 14 g fat (6 g saturated fat, 0 g trans fat), 310 mg sodium, 51 g carbs, 25 g sugar, 3 g protein
Although the Dutch Apple Pie isn’t #1 in sugar content, it reigns supreme in calories, fat and sodium.
Chocolate Fudge Sundae
280 calories, 7 g fat (5 g saturated fat, 0 g trans fat), 220 mg sodium, 59 g carbs, 43 g sugar, 6 g protein
How can a sundae with only 280 calories be worse than a peanut-butter cup pie? Sugar. This sundae is loaded with 43 g of the stuff. We’re not even sure the fudge topping has chocolate in it — the cocoa is buried under high fructose corn syrup and artery-clogging palm kernel oil.
AND THE #1 WORST SWEET AT BURGER KING IS … Caramel Sundae
300 calories, 7 g fat (5 g saturated fat, 0 g trans fat), 260 mg sodium, 55 g carbs, 39 g sugar, 5 g protein
Last time we checked, caramel was made from sugar, cream, butter, and salt — not corn syrup, diglycerides and sodium bicarbonate. And don’t get us started on the ice cream base: It’s packed with corn syrup and high fructose corn syrup.
AND NOW…THE BEST
Otis Spunkmeyer Cinnamon Roll
280 calories, 11 g fat (6 g saturated fat, 0 g trans fat), 280 mg sodium, 41 g carbs, 22 g sugar, 4 g protein
This cinnamon roll has less than 300 calories, which is why it makes the “best” list. But it does have a dark side: The dough is made from margarine, which has been shown to cause weight gain and boost cholesterol levels. You’re not still using margarine at home, right? If you are, swap it for one of these 8 Best Fats for Weight Loss!
Soft Serve Cone
160 calories, 4 g fat (2.5 g saturated fat, 0 g trans fat), 130 mg sodium, 27 g carbs, 20 g sugar, 4 g protein
Plain and simple, this classic treat is one of the best options because its corn syrup isn’t doused in more corn syrup. Lose the cone and order your ice cream in a cup to drop 20 empty calories.
AND THE #1 BEST SWEET AT BURGER KING IS… Chocolate Chip Cookies
160 calories, 8 g fat (4 g saturated fat, 0 g trans fat), 125 mg sodium, 24 g carbs, 15 g sugar, 2 g protein
These cookies take the cake because they lack corn syrup and have a low calorie, sodium and carb count. Don’t beat yourself up if you want to splurge — just follow these 8 Simple Rules for Guilt-Free Cheat Meals!
FIRST, THE WORST …
Ham, Egg & Cheese Biscuit
430 calories, 23 g fat (15 g saturated, .5 trans), 1,630 mg sodium, 6 g sugar, 18 g protein
There’s a reason this classic is on every fast food breakfast menu—it tastes good. There’s also a reason why you shouldn’t eat too many: It tastes good because of the salt. Burger King’s version has a full day’s worth, thanks toa biscuit soaked in it. Click here to discover how salt plays a role in The #1 Reason You’re Not Losing Belly Fat!
Sausage, Egg & Cheese Muffin
430 calories, 26 g fat (8 g saturated, 0 trans), 1,140 mg sodium, 3 g sugar, 20 g protein
Let’s play a drinking game: Every time you see a sausage at Burger King, you have to swallow a full shot of salt. Each sausage is made of pork, salt, sugar and MSG, which increases appetite by blocking the “I’m full” message to the brain. In fact, one group of researchers found that giving laboratory rats MSG increased their food intake by a whopping 40 percent!
Bacon, Egg & Cheese Biscuit
440 calories, 27 g fat (16 g saturated, .5 trans), 1,490 mg sodium, 4 g sugar, 16 g protein
“Rise and shine with our Bacon, Egg & Cheese Biscuit,” crows Burger King. Then be prepared to fall right back asleep. The little sandwich features a full day’s worth of sodium, thanks to the bacon and eggs, and the biscuit is full of trans-fatty palm oil and corn syrup. As a result, it has fewer calories than the same sandwich at McDonald’s, but more sodium and sugar, and less protein.
Sausage, Egg & Cheese Croissan’Wich
500 calories, 33 g fat (12 g saturated), 930 mg sodium, 5 g sugar, 19 g protein
Remember what we said about this sandwich when it was on a muffin? This one has 7 grams more fat, thanks to the croissant. BK’s signature morning roll may taste “buttery,” but it’s actually made with 32 ingredients, including white flour, margarine, sugar, high fructose corn syrup, artificial butter flavors and azodicarbonamide, the additive famously found in yoga mats. Its new name: The Croissan’t. Just a few changes to your diet can mean big weight loss—don’t miss these new 50 Ways to Lose 10 Pounds—Fast
Sausage, Egg & Cheese Biscuit
540 calories, 36 g fat (19 g saturated, .5 g trans), 1,480 mg sodium, 4 g sugar, 20 g protein
Ever notice how fast food joints make as many meals as possible from the same ingredients? In this case, sausage, egg and cheese pair up (again), this time inside a biscuit, for yet another full’s day’s worth of salt—and more fat than the Croissan’wich. Instead, balance salt and protein perfectly with these 20 Best-Ever Soups That Burn Fat!
King Croissan’Wich with Sausage & Bacon
570 calories, 38 g fat (16 g saturated), 1,330 mg sodium, 5 g sugar, 23 g protein
When was the last time you could say your breakfast was worse than a Big Mac? Order one of these, and you’ll have your chance. Compared to the King Croissan’Wich with Sausage & Bacon, a Big Mac has 7 less calories, 5 grams less fat (and 8 grams less saturated fat), 300 grams less sodium and three grams more belly-filling protein.
Pancakes & Sausage Platter
590 calories, 23 g fat (6 g saturated), 960 mg sodium, 36 g sugar, 13 g protein
You’d have to eat three-and-a-half bowls of Frosted Flakes to equal the sugar count in these pancakes—and top it with a Jimmy Dean sausage and a half to equal the fat and sodium. If you need something sweet before work, indulge in a French Toast stick and walk away. Got a sweet tooth? Indulge instead in these 20 Best Chocolates for Weight Loss!
King Croissan’Wich with Ham & Sausage
600 calories, 39 g fat (15 g saturated, .5 trans), 1,580 mg sodium, 7 g sugar, 27 g protein
“Twice the Satisfaction” for twice the fat, as this mouthful combines ham and sausage into one sandwich. Our tip: replace ‘em both with bacon and save 10 g of fat.
Fully Loaded Croissan’Wich
640 calories, 42 g fat (16 g saturated), 1,740 mg sodium, 7 g sugar, 17 g protein
Loaded questions, loaded weapons, getting loaded—the word never leads to good things. Take this “fully loaded” disaster, which wedges three kinds of pork (ham, sausage, bacon) into some eggs and cheese, sandwiched between a croissant. Also hidden inside: More than a day’s worth of sodium! That’s as much as you’ll find in 64 Rold Gold pretzels! Speaking of which, don’t miss this list of the 22 Foods You’re Eating That Aren’t Worth the calories!
King Croissan’Wich with Double Sausage
680 calories, 48 g fat (19 saturated fat, .5 trans), 1,390 mg sodium, 5 g sugar, 27 g protein
If this were Game of Thrones, the King Croissan’Wich would be King Richard (spoiler alert: he doesn’t make it past season one). Thanks to the two sausages, it has more fat than another other ‘Wich on the menu. In general, avoid items with the word double in them, especially before 9am.
And the #1 Worst Breakfast at Burger King is The… BK Ultimate Breakfast Platter
1,130 calories, 55 g fat (12 g saturated), 2,380 mg sodium, 38 g sugar, 27 g protein
Take the worst of BK’s breakfast items—hash browns, a sausage, three syrupy pancakes, a biscuit and eggs—put them all on one plate, and a new king is crowned: The Worst Breakfast at Burger King. Eat this, and you’ll consume a day-and-a-half’s worth of sodium before work. Just be grateful it’s not a Croissan’Platter. Skip it, and instead got for these [20 Healthiest Orders at Fast Food Chains](https://www.eatthis.com/healthiest-dish-to-order-at-20-fast-food-chains.
And Now…The Best Breakfasts at Burger King
420 calories, 27 g fat (15 g saturated, .5 g trans), 1,090 mg sodium, 3 g sugar, 13 g protein
The two fattiest, saltiest items on the BK morning menu team up to make the least-best breakfast on the menu. Put that in the ad campaign.
Sausage & Cheese Muffin
380 calories, 23 g fat (9 g saturated, 0 g trans), 1,130 mg sodium, 2 g sugar, 17 g protein
It kills us to call a dish with more than 1,000 mg of sodium a best anything, but at Burger King, where every day’s a sausage fest, that counts for OK.
Ham, Egg and Cheese Croissan’Wich
390 calories, 20 g fat (8 g saturated, 0 g trans), 1,080 mg sodium, 7 g sugar, 17 g protein
Another sandwich that has ¾ a day’s worth of sodium, this one gets a #6 spot simply because—hey, at least it doesn’t have sausage. Instead, why not try—at least once a morning—one of these 25 Best Foods for a Toned Body.
French Toast Sticks
Per 3 pieces: 230 calories, 11 g fat (2 g saturated), 260 mg sodium, 8 g sugar, 3 g protein
A breakfast without at least 10 grams of protein is like The Last Witch Hunter or a MySpace relaunch: Just, why? But at least the sugar count is relatively low for a serving of three. Up it to 5 and you have 11 grams of sugar and 49 g of carbs, for a piddling 5 g of protein.
Bacon, Egg and Cheese Croissan’Wich
370 calories, 21 g fat (9 g saturated), 770 mg sodium, 6 g sugar, 13 g protein
The Golden Rule at the Golden Arches—and here at BK—is: Avoid the breakfast meats, except for bacon, which usually has less sodium than sausage or ham. Here, it adds a salty kick to the plan egg and cheese, and an extra 2 grams of muscle-building protein.
Egg and Cheese Croissan’Wich
330 calories, 18 g fat (8 g saturated), 620 mg sodium, 5 g sugar, 11 g protein
The classic Egg and Cheese is the way to go any any breakfast joint.
Original Maple Flavored Oatmeal
170 calories, 19 fat (1.5 g saturated), 260 mg sodium, 12 g sugar, 4 g protein
Slow to digest and full of belly-filling fiber, oatmeal is one of the best breakfasts on the planet. And although Eat This, Not That! normally advises against sugared varieties, this Quaker bowl is the lesser of many evils at Burger King. (Although you can make it yourself at home, in seconds, for just pennies a day—uses these 60 Best Overnight Oats Recipes for Weight Loss)
And the #1 Breakfast at Burger King is The…Sausage Breakfast Burrito
290 calories, 17 g fat (7 g saturated, 0g trans), 740 mg sodium, 1 g sugar, 14 g protein
It’s ironic that America was shocked when Taco Bell started offering breakfast—when in fact, the most famous breakfast at Burger King is one associated with “south of the border.” By replacing a “buttery” croissant, trans-fatty biscuit and or marginal English muffin with a tortilla wrap, this sausage-and-egg delivery system cuts calories in half, and keep the sodium count decent. Bonus points for white onions and peppers. Believe it or not, they’re the only vegetables on the BK morning menu! (And speaking of veggies, when you’re in the produce aisle—or any aisle—save cash, money and calories thanks to these 55 Best Supermarket Shopping Tips—Ever!