Healthiest Items at Burger King According to a Nutritionist in 2025

If you're in a pinch and are looking for the healthiest items at Burger King, you'll be surprised to learn that the fast food chain actually has a few lighter things on the menu to choose from. 

With various sources like Medical News Today highlighting the negative short and long-term health effects of fast food consumption (such as high blood pressure, increased inflammation and heart disease), you may be cautious about eating even the healthiest items at Burger King.

However, while most of the options on this list should be consumed in moderation, you can enjoy a grab-and-go meal without putting a major dent in your healthy eating plan. From veggie burgers to low-calorie sides, you will also find choices that fit various dietary needs at BK.

Whether you're aiming to cut down on calories, reduce fat intake or simply incorporate more vegetables into your diet, our in-depth guide to the healthiest Burger King options will have something for you. It's even been reviewed by a nutritionist to ensure only items that can fit into a balanced diet are included. 

 Jump to Section

• How We Chose the Healthiest Items at Burger King
• Is Burger King Healthy?
• 13 Healthiest Burger King Menu Items
• What Is the Healthiest Breakfast Item at Burger King?

How We Chose the Healthiest Items at Burger King

At Cozymeal, we understand that making healthier choices at fast food restaurants like Burger King can be challenging. Our goal is to provide guidance that helps you enjoy your meal without compromising your health goals. 

To curate this list of the healthiest items at Burger King, our editorial team conducted thorough research, analyzing the nutritional content of each menu item and considering factors such as calorie count, protein, fiber, saturated fat, sodium and sugar levels.

We aimed to strike a balance between nutritional value and practicality, selecting menu items that align with common health goals like managing calories, reducing added sugars or getting more protein. 

While no fast food option is perfect, the items featured here offer a more mindful way to enjoy Burger King without going overboard. Whether you're looking for a lighter lunch, a higher-protein snack or a lower-sodium breakfast, this list of healthiest items at Burger King offer a step in the right direction.

Is Burger King Healthy?

Burger King is not healthy in terms of daily nutrition goals because most menu items are packed with sodium, refined carbs and saturated fat and offer few vitamins, minerals or whole grains. That said, an occasional Burger King meal can fit into a balanced diet if you limit visits and stick to modest portions.

When it comes to serving sizes, choose a Whopper Jr. or a four-piece nugget box instead of larger meal portions. Choose grilled chicken or an Impossible patty without cheese or mayo to keep saturated fat down. Swap fries for a side salad for extra fiber, vitamins and minerals. Use sauces sparingly and stick to water or unsweetened iced tea to minimize sugar. Make sure to fill the rest of your day with fruit, vegetables and whole grains.

13 Healthiest Burger King Menu Items

1. Impossible Whopper

A visit to Burger King isn't complete without the classic Whopper burger meal. However, while tasty, this burger isn’t the healthiest choice at Burger King. 

Instead, opt for the Impossible Whopper, one of the healthiest items at Burger King that's also one of the best vegan fast food choices, assuming you get it without sauce. To make this an even healthier choice at Burger King, you should ask to skip the mayonnaise even if you aren't vegan.

This meat-free alternative is made from soy and potato protein, plus coconut oil, sunflower oil and heme. Not only does it resemble the taste and texture of beef, but it is also packed with zinc and vitamin B, making it a nutritious option.

Additionally, it's lower in fat than a beef burger due to the absence of fatty animal products. The Impossible Whopper is also a great high-protein fast food option for plant-based eaters with around 25 grams of protein.

It is important to note that this somewhat healthy Burger King item is high in sodium, with around 980 milligrams per burger. With the American Heart Association recommending no more than 2,300 milligrams per day, ideally closer to 1,500 milligrams per day, this burger does take up a lot of that allowance at 59%. It also has 58 grams of carbohydrates, so while this is one of the best vegetarian fast food choices, it's not a top pick for those looking for low-carb fast food. 

Impossible Whopper Nutritional Information

• Calories: 630
• Fat: 34 grams
• Saturated Fat: 17 grams
• Cholesterol: 10 milligrams
• Sodium: 980 milligrams
• Carbohydrates: 58 grams
• Fiber: 6 grams
• Sugar: 12 grams
• Protein: 25 grams

2. Four Piece Chicken Fries

Fries are a staple at fast-food restaurants, but they're not typically the healthiest choice. However, you can opt for crispy and protein-packed chicken fries when searching for the healthiest items at Burger King and enjoy a crunchy treat that's better for you than standard potato fries.

Unlike Burger King’s potato fries, chicken fries come in lower on calories and higher on protein, but “lower-calorie” does not equal low-calorie. A four-piece order still packs about 110 calories along with 7 grams of protein. The snack is also lower in saturated fat than regular fries and, thanks to its crisp seasoned coating, often lands on lists of the best fast-food chicken tenders.

These elongated chicken strips additionally come with a choice of delicious dipping sauces like honey mustard and barbecue. Just remember that opting for a high-fat or high-sugar dipping sauce can turn this from one of the healthiest items at Burger King into something not as good for you.

Chicken Fries (4 Pc.) Nutritional Information

• Calories: 110
• Fat: 6 grams
• Saturated Fat: 2 grams
• Cholesterol: 1.5 milligrams
• Sodium: 330 milligrams
• Carbohydrates: 8 grams
• Fiber: 0 gram
• Sugar: 0 grams
• Protein: 7 grams

3. Honey Mustard Royal Crispy Wrap

While not considered a top chicken fast food chain, Burger King actually has quite a few chicken options. If you're looking for a meal that switches a beef patty with leaner chicken, the Honey Mustard Royal Crispy Wrap is one of the healthiest items at Burger King to turn to.

Inside the wrap, you'll find crispy chicken breast coated in breadcrumbs, accompanied by fresh lettuce, juicy tomatoes and a flavorful honey mustard sauce. With just 290 calories per wrap, it's a healthier Burger King choice compared to many of the burgers on the menu. 

That said, its sodium load is notable: 790 milligrams — or about 34% of the 2,300 milligram daily value — plus 30 grams of carbs. If low sodium or low-carb fast food is your priority, this may not be the best fit. Pair it with a homemade side salad instead of fries to keep the meal lighter.

Honey Mustard Royal Crispy Wrap Nutritional Information

• Calories: 290
• Fat: 14 grams
• Saturated Fat: 3 grams
• Cholesterol: 35 milligrams
• Sodium: 790 milligrams
• Carbohydrates: 30 grams
• Fiber: 4 grams
• Sugar: 5 grams
• Protein: 15 grams

4. Cheesy Tots

At Burger King, it's not just about burgers and fries. While it may be surprising, the cheesy tots stand out as one of the healthiest Burger King items on the menu. A four piece order of Cheesy Tots contains 150 calories, 6 grams of fat (2 grams of saturated) and 4 grams of protein, though it also brings 510 milligrams of sodium, about 22% of the daily value. 

You can choose to enjoy this low-calorie fast food as a side or snack on its own. Make sure to skip extra dipping sauces and balance the rest of your day with produce-rich meals and staying hydrated.

Cheesy Tots (4 Pc.) Nutritional Information

• Calories: 150
• Fat: 6 grams
• Saturated Fat: 2 grams
• Cholesterol: 5 milligrams
• Sodium: 510 milligrams
• Carbohydrates: 20 grams
• Fiber: 1 gram
• Sugar: 0 grams
• Protein: 4 grams

5. Value Onion Rings

Ordering a low-calorie Burger King snack is entirely possible, and the Value Onion Rings are a prime example. They don’t rank among the healthiest items at Burger King because they supply only trace vitamins and little protein, yet they still hit the spot when you need a fast-food fix that won’t blow up your calorie budget.

A value order comes in at only 200 calories, lighter than the value fries, and the smaller size handles portion control for you. Saturated fat sits at just 1.5 grams, though sodium reaches 370 milligrams, or roughly 16% of the recommended daily value. Skip ranch or zesty dipping sauces, which add extra fat and sodium, and pair the rings with a zero-calorie drink. 

Value Onion Rings Nutritional Information

• Calories: 200
• Fat: 9 grams
• Saturated Fat: 1.5 grams
• Cholesterol: 0 milligrams
• Sodium: 370 milligrams
• Carbohydrates: 27 grams
• Fiber: 3 grams
• Sugar: 3 grams
• Protein: 3 grams

6. Egg and Cheese Croissan’wich 

Burger King’s breakfast lineup stars the Egg and Cheese Croissan’wich, a flaky croissant layered with scrambled eggs and melty American cheese. The combo delivers solid protein, landing it on the list of healthiest items at Burger King.

Of course, the fact that these ingredients are sandwiched between a butter croissant dampens the healthiness of this Burger King breakfast menu meal slightly. However, it's a great pick if you're looking for a treat food that's still got a great macronutrient profile.  

One sandwich supplies about 15 grams of protein, which can help you stay full through the morning, and it tops out at roughly 370 calories. The sodium sits at 874 milligrams — very high, yet lower than most of Burger King’s other breakfast sandwiches. So, while it may not be the absolute healthiest item at Burger King, it's definitely one of the healthier choices and a delicious one at that.

Egg and Cheese Croissan’wich Nutritional Information

• Calories: 372.2
• Fat: 21.5 grams
• Saturated Fat: 11.1 grams
• Cholesterol: 249.5 milligrams
• Sodium: 874.7 milligrams
• Carbohydrates: 30.8 grams
• Fiber: 1.2 grams
• Sugar: 4.5 grams
• Protein: 14.9 grams

7. Sausage Biscuit

One of the healthier items at Burger King for breakfast, this option combines a good amount of protein and carbohydrates to fuel you for the day. While this isn't the best choice among the healthiest items at Burger King for those watching cholesterol or sodium intake (almost 50% of the daily value), it's great for those looking for a protein-heavy bite.

Want a lighter twist? Take advantage of a secret menu hack by ordering the Sausage Biscuit “no biscuit.” You’ll get the sausage patty only, slashing most of the carbs and turning it into a contender for best keto fast food — all while keeping the same savory flavor.

Sausage Biscuit Nutritional Information

• Calories: 430
• Fat: 30 grams
• Saturated Fat: 13 grams
• Cholesterol: 35 milligrams
• Sodium: 1150 milligrams
• Carbohydrates: 30 grams
• Fiber: 1 gram
• Sugar: 2 grams
• Protein: 11 grams

8. Whopper Jr. 

Make healthier choices while still savoring the classic Whopper burger by opting for the Whopper Jr. Since this burger is smaller in size, it contains less sodium and fewer calories than its larger counterpart, making it one of the healthiest items at Burger King.

This is an especially healthy item at Burger King if you're watching your portion sizes but want to treat yourself a little. With only 310 calories in a Whopper Jr. (compared to 660 calories in the Whopper), you can feel good knowing you're savoring one of the best fast food burgers without doing too much harm to your healthy eating plan.

Whopper Jr. Nutritional Information

• Calories: 310
• Fat: 18 grams
• Saturated Fat: 5 grams
• Cholesterol: 40 milligrams
• Sodium: 390 milligrams
• Carbohydrates: 27 grams
• Fiber: 1 gram
• Sugar: 5.67 grams
• Protein: 13 grams

9. Small Hash Browns

Hash Browns give you that classic crispy-potato bite at breakfast. A small order has 290 calories, 19 g fat (3.5 g saturated) and 840 mg sodium, so it works best as an occasional side rather than an everyday pick.

Those who consider hash browns as one of the best fast food breakfast options will be pleased to learn that they are also one of the healthiest items at Burger King. This is because the recipe is vegan and lower in saturated fat than many fried breakfasts, so it still earns a place among the healthier items at Burger King. Keep portions modest and if you want extra flavor, use Burger King’s dipping sauces sparingly since most add more salt and sugar.

Hash Browns (Small) Nutritional Information

• Calories: 290
• Fat: 19 grams
• Saturated Fat: 3.5 grams
• Cholesterol: 0 milligrams
• Sodium: 840 milligrams
• Carbohydrates: 29 grams
• Fiber: 2 grams
• Sugar: 0 grams
• Protein: 2 grams

10. Hamburger

Name a better classic American treat than a hamburger. For years, Burger King has been serving their namesake, and interestingly, they rank among the healthiest items at Burger King due to their low sodium content compared to the other flame-grilled burgers on the menu.

They’re also low in saturated fat compared to many other cheap fast food items and have less little cholesterol. To lower your calorie and sugar intake, omit the ketchup as it raises sugars.

French Toast Sticks (3 Pc.) Nutritional Information

• Calories: 240
• Fat: 10 grams
• Saturated Fat: 3.5 grams
• Cholesterol: 35 milligrams
• Sodium: 380 milligrams
• Carbohydrates: 26 grams
• Fiber: 1 gram
• Sugar: 6 grams
• Protein: 13 grams

11. Unsweetened Iced Tea 

Choosing a healthier beverage can significantly impact your calorie intake during a meal. Instead of soda, which is the beverage pushed at many of the unhealthiest fast food chains, consider Burger King's unsweetened iced tea instead. This option is both refreshing and flavorful without the added sugar and calories of most sodas, making it top of the list of healthiest items at Burger King.

Unsweetened Iced Tea Nutritional Information

• Calories: 0
• Fat: 0 grams
• Saturated Fat: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 0 milligrams
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Sugar: 0 grams
• Protein: 0 grams

12. Four Piece Chicken Nuggets 

Crispy chicken nuggets are a delicious and popular snack suitable for any time of day. Surprisingly, they are also among the healthiest items at Burger King.

Sold in packs of four or eight (with the four-piece option generally being recommended when trying to eat healthily), these protein-filled snacks are also low in sugar and fat when enjoyed without dipping sauce.

With their crispy seasoned coating, they remain just as tasty when eaten plain and are one of the healthiest items at Burger King to pair with a side salad for a fast food take on a classic salad.

Chicken Nuggets (4 Pc.) Nutritional Information

• Calories: 210
• Fat: 12.5 grams
• Saturated Fat: 2.25 grams
• Cholesterol: 30 milligrams
• Sodium: 565 milligrams
• Carbohydrates: 14 grams
• Fiber: 1 grams
• Sugar: 0 grams
• Protein: 10 grams

13. Kid’s Oatmeal 

When you think of Burger King, oatmeal might not immediately come to mind. Yet, it's featured on the kids' menu and it's not just for children — adults can also enjoy it when looking for healthy fast food breakfast options. Burger King uses Quaker Oats oatmeal, known for its high fiber content, which supports a healthy gut and immune system.

As one of the healthiest items at Burger King, opting for this meal can help you feel fuller for longer, plus its also affordable; perfect for when you need a quick, cheap and healthy meal. Check your local Burger King for this item as some locations no longer carry oatmeal.

Kid's Oatmeal Nutritional Information

• Calories: 170
• Fat: 4 grams
• Saturated Fat: 2 grams
• Cholesterol: 5 milligrams
• Sodium: 260 milligrams
• Carbohydrates: 32 grams
• Fiber: 3 grams
• Sugar: 9 grams
• Protein: 4 grams

What Is the Healthiest Breakfast Item at Burger King?

If you’ve been following along, you’ve seen Burger King has a handful of breakfast picks. From a nutritionist’s perspective, Kids Oatmeal takes the top spot for the healthiest item at Burger King in the morning. It delivers 170 calories, 3 grams of fiber and only 2 grams of saturated fat while keeping sodium to 260 milligrams — wins for heart health and fullness.

A close runner-up is the Egg and Cheese Croissan’wich. Yes, the buttery croissant bumps up saturated fat, but the sandwich supplies about 15 grams of protein and 370 calories, making it a balanced “treat” breakfast that still fits most calorie budgets.

Craving low carb? Go keto and order from the Burger King secret menu with a Sausage Biscuit “no biscuit.” You’ll keep the savory sausage patty while trimming nearly all the refined carbs, turning it into a solid high-protein option.

Deciding what to eat at Burger King while keeping health in mind can feel like an impossible decision, but there are good choices available. Whether it's breakfast with French Toast Sticks or a Croissan’wich, or lighter cravings like cheesy tots, onion rings and unsweetened iced tea, there's something for everyone. By picking these alternatives, you can enjoy Burger King without sacrificing your health.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.