13 Healthiest Items at Burger King 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 healthy things 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.

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• 13 Healthiest Burger King Menu Items
• What Is the Healthiest Breakfast Item at Burger King?

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 31 grams of protein.

It is important to note that this somewhat healthy Burger King item is high in sodium, with around 1460 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 quite a lot of that allowance. It also has 63 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: 690
• Fat: 36.1 grams
• Saturated Fat: 12 grams
• Cholesterol: 10 milligrams
• Sodium: 1,460.4 milligrams
• Carbohydrates: 63 grams
• Fiber: 7.1 grams
• Sugar: 16 grams
• Protein: 30.1 grams

2. 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 traditional potato fries, chicken fries are lower in calories and much higher in protein. A single serving from the Burger King menu contains 260 calories and provides 15 grams of protein. A bonus is that this healthy item at Burger King is naturally lower in saturated fat than regular fries. Plus, they taste great, often topping 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 (5 Pc.) Nutritional Information

• Calories: 220
• Fat: 13 grams
• Saturated Fat: 2 grams
• Cholesterol: 35 milligrams
• Sodium: 510 milligrams
• Carbohydrates: 13 grams
• Fiber: 1 gram
• Sugar: 0 grams
• Protein: 11 grams

3. Spicy Chicken 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 Spicy Chicken 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 spicy mayonnaise. With just 380 calories per wrap, it's a healthier Burger King choice compared to many of the burgers on the menu. 

However, the amount of sodium and carbohydrates in this healthy Burger King pick is quite high. So, if you're searching for the best Burger King low-sodium or low-carb options, the Spicy Chicken Wrap may not be the one for you.

To make this meal even healthier, consider pairing it with a garden side salad or chicken fries instead of regular fries. You could also request that the spicy mayonnaise be switched for a different sauce, such as honey mustard or barbecue sauce. Yet, while lower in fat and calories, these two tend to have a little more sugar — 11 grams and 9 grams, respectively, per serving — than the mayonnaise-based sauces at Burger King. Therefore, the best dressing for you will depend on your exact dietary needs.

Spicy Chicken Wrap Nutritional Information

• Calories: 380
• Fat: 15.2 grams
• Saturated Fat: 3 grams
• Cholesterol: 50 milligrams
• Sodium: 1,370 milligrams
• Carbohydrates: 41.6 grams
• Fiber: 2.5 grams
• Sugar: 6.4 grams
• Protein: 22.5 grams

4. Garden Side Salad

At Burger King, it's not just about burgers and fries. While it may be ignored by many, the Garden Side Salad stands out as one of the healthiest Burger King items on the menu.

You can choose to have this Burger King healthy option as a side with your burger or chicken meal, or elevate this low-calorie fast food salad by adding some crispy chicken nuggets — a popular choice from the Burger King secret menu. To keep the calorie count down, consider using salad dressing sparingly.     

Garden Side Salad With Dressing Nutritional Information

• Calories: 110
• Fat: 8 grams
• Saturated Fat: 5 grams
• Cholesterol: 15 milligrams
• Sodium: 190 milligrams
• Carbohydrates: 4 grams
• Fiber: 0 grams
• Sugar: 4 grams
• Protein: 0 grams

5. Tendergrill Chicken Sandwich

Ordering low-calorie Burger King sandwiches is entirely possible, and the Tendergrill Chicken Sandwich is a prime example. Indulge in a juicy flame-grilled chicken breast nestled between a bun filled with crisp lettuce and tomato. Notably, this is one of the best Burger King low-calorie, high-protein options, with 32 grams of protein and 420 calories per sandwich.

Without the mayonnaise, this chicken sandwich stands out as one of the healthiest items at Burger King for those seeking an alternative to beef burgers. Opting for a whole-grain bun and skipping the sauce can further reduce the calorie count. For an added health boost, consider adding extra vegetables.

Tendergrill Chicken Sandwich Nutritional Information

• Calories: 420
• Fat: 18 grams
• Saturated Fat: 3 grams
• Cholesterol: 95 milligrams
• Sodium: 700 milligrams
• Carbohydrates: 35 grams
• Fiber: 2 grams
• Sugar: 6 grams
• Protein: 32 grams

6. Bacon, Egg and Cheese Croissan’wich 

Burger King serves a popular breakfast option featuring protein-packed eggs, bacon and delicious cheese. The Croissan'wich is a balanced combination of carbohydrates, fats and protein, making it one of the healthier 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.  

Not only is this pick for healthiest item at Burger King mouth-wateringly good, but consuming an adequate amount of protein can also help you feel fuller for longer periods, and this power breakfast also provides 18 grams of the good stuff. Oh, and it's only 413 calories per sandwich.

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.

Bacon, Egg and Cheese Croissan’wich Nutritional Information

• Calories: 413
• Fat: 25.3 grams
• Saturated Fat: 11.5 grams
• Cholesterol: 162.5 milligrams
• Sodium: 1,073.1 milligrams
• Carbohydrates: 29.1 grams
• Fiber: 0.8 grams
• Sugar: 5.1 grams
• Protein: 18.1 grams

7. Sausage, Egg and Cheese English Muffin

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, it's great for those looking for protein-heavy breakfast dishes.

You can also switch sausage for bacon (which is slightly healthier with less fat, sodium and cholesterol) or remove the meat altogether. Although the latter option will reduce the dish's protein content.

Another of the healthiest items at Burger King that takes advantage of a secret menu hack and is connected to this menu item is the Sausage, Egg and Cheese English Muffin, sans the English muffin. This contender for best keto fast food choice is rich in protein, perfect for kickstarting your day.

Sausage, Egg and Cheese English Muffin Nutritional Information

• Calories: 400.8
• Fat: 26.5 grams
• Saturated Fat: 10.6 grams
• Cholesterol: 181.6 milligrams
• Sodium: 1,040.7 milligrams
• Carbohydrates: 21.5 grams
• Fiber: 0.7 grams
• Sugar: 1.8 grams
• Protein: 19.9 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 great option if you're watching your portion sizes but want to treat yourself a little. With only 350 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.

To keep this healthy item at Burger King low in calories, complement your meal with sides like a garden side salad or chicken fries instead of potato fries.

Whopper Jr. Nutritional Information

• Calories: 350
• Fat: 21.1 grams
• Saturated Fat: 6 grams
• Cholesterol: 40 milligrams
• Sodium: 500.3 milligrams
• Carbohydrates: 25.5 grams
• Fiber: 2.6 grams
• Sugar: 5.6 grams
• Protein: 15.6 grams

9. Hash Browns 

Nothing beats crispy golden potato cakes for breakfast! 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.

These healthy vegetable delights are low in saturated fats, rich in vitamin C and suitable for vegans. You can also pair them with one of Burger King's dipping sauces for extra flavor, but remember to check the amounts of fat, sugar and sodium in these sauces before choosing one.

Hash Browns (Small) Nutritional Information

• Calories: 220
• Fat: 13 grams
• Saturated Fat: 3 grams
• Cholesterol: 0 milligrams
• Sodium: 450 milligrams
• Carbohydrates: 23 grams
• Fiber: 2 grams
• Sugar: 0 grams
• Protein: 2 grams

10. French Toast Sticks

Name a better breakfast treat than French toast. For years, Burger King has been serving these crispy treats, and interestingly, they rank among the healthiest items at Burger King due to their low sodium content.

They’re also low in saturated fat compared to many other cheap fast food breakfast items and have very little cholesterol. Served with honey or maple syrup, these golden sticks are a great healthy option at Burger King for those with a sweet tooth. To lower your calorie intake, simply omit the syrup.

Hash Browns (5 Pc.) Nutritional Information

• Calories: 476.1
• Fat: 20.7 grams
• Saturated Fat: 3.4 grams
• Cholesterol: 0 milligrams
• Sodium: 507.7 milligrams
• Carbohydrates: 66.5 grams
• Fiber: 2.9 grams
• Sugar: 24.2 grams
• Protein: 6 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.

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 likely noticed we've covered a variety of breakfast options already. But when it comes to the healthiest item at Burger King for breakfast, a few standout choices are worth mentioning. Take, for instance, the French toast sticks, which are a healthy item at Burger King due to their low saturated fat content, minimal sodium levels and near absence of cholesterol. With only 230 calories in a three-piece serving, they offer a satisfying breakfast option.

Another contender for the healthiest breakfast item is the Croissan’wich with egg, ham and cheese. Its combination of protein and relatively lower saturated fat content — providing just 370 calories and around 19 grams of protein per sandwich — makes it a noteworthy choice for those seeking a nutritious start to their day.

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 lunch and dinner options like salads, grilled chicken sandwiches and unsweetened iced tea, there's something for everyone. By picking these healthier 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.