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What You Should Order from Burger King, According to Dietitians


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You're hungry, you're at Burger King – but you don't want to overdo it. so what's the plan?

Erica Barrera, a registered dietitian and wellness teacher with LEAF-E Nutrition in Arizona, and Kate Ingram, co-owner of The Vitality Dietitian in Connecticut, offered menu suggestions in interviews with Fox News Digital.

“American life is busy,” Barrera said. “Fast-food restaurants like Burger King are often convenient when time is limited and your hunger cues are calling you. At times like these, it is important to remember that all food provides nutrition to the body, even fast food.”

Ingram said that although Burger King is not a health-eating destination in his opinion, it is possible to make better choices when eating at the fast-food chain.

He said consumers can prioritize protein, choose smaller portions, skip larger meals and eat vegetables to keep calorie intake in check and make the best choices.

When choosing meal options at Burger King, Barrera said, you can use the Balanced Plate method as a framework. To do this, make sure half of your plate consists of vegetables, one quarter of your plate consists of carbohydrates and the remaining quarter of your plate consists of protein and a side of fruit.

Honey Mustard BK Royal Crispy Wrap has 290 calories. bk.com

Keep reading to find out what two nutrition professionals said about ordering out at Burger King (in moderation).

Check out these seven options.

Fox News Digital also contacted Burger King for comment.

Honey Mustard BK Royal Crispy Wrap

This menu option offers only 290 calories per wrap, Barrera said.

“It also contains 4 grams of fiber, which is important for managing satiety, blood sugar and cholesterol,” she adds.

He said you can order another crispy chicken breast to add to this wrap for extra protein, but keep in mind that this increases the amount of calories you consume from fat and carbohydrates.

“Depending on which BK you go to, an option of a garden salad will be a balanced side to pair with it,” Barrera said.

Whopper Jr

When a burger calls your name, make it a Whopper Jr.

“This menu item delivers the same great taste as the regular BK Whopper, although with fewer calories, saturated fat and sodium,” Barrera said.

Dietitians suggest that the Whopper Jr. from the BK menu could be a healthy option. bk.com

She again suggested that consumers could order another beef patty to add to this burger for more protein – which would then also increase the calorie count from fat.

If you'd like, and it's available at your Burger King location, Barrera said you can also get a side salad with your order.


Or, eat a plain burger per serving, which has 240 calories, 10 grams of fat and 13 grams of protein.

“Ask for lettuce, tomatoes, and onions to pick up some veggies and make it more delicious,” Ingram suggests.

“It contains 380 mg of sodium (more than 15% of your daily requirement), so keep an eye on your sodium intake throughout the day,” they warn.

Four Piece Chicken Nuggets

This offering has 170 calories, 11 grams of fat, eight grams of protein and 310 milligrams of sodium.

“Skip the dipping sauce to avoid extra calories and sodium,” Ingram said.

Burger King customers may consider chicken nuggets from the fast food menu. bk.com

If you're eating these at home, riced cauliflower or steamed broccoli is an excellent and healthy accompaniment to the nuggets.

fat free milk

Ordering milk may be a better option than drinking sugar-laden soda.

“Fat-free milk has only 90 calories and nine grams of protein,” Ingram said.

He adds that with the added protein, ordering this drink can help keep you satiated until your next meal.

unsweetened iced tea

Are you looking for another healthy beverage option?

Try Burger King's Unsweetened Iced Tea.

“The choice of unsweetened tea is a complimentary beverage with your BK meal, compared to a sweetened beverage that has more than 40 grams of added sugar,” Barrera said.

He said the beverage would deliver flavor without added sugar and calories.

A medium serving of unsweetened iced tea has 0 calories, making it a great alternative to soda. bk.com

chocolate chip cookies

Yes, you can have cookies. Stick to the serving size of two and remember: everything in moderation.

“You're probably wondering why RD chose this,” Barrera said.

“It would be a lie to say that people don't go to fast-food restaurants for dessert. For those with a sweet tooth coming to BK’s drive-thru in the evening, this will be the best option to choose,” she said.

“Chocolate chip cookies have the lowest amount of added sugar of any other dessert on the menu,” she said.

Even better, limit yourself to one cookie — and pair the cookie with a serving of fruit at home.

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April 2024
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