Fast food often gets a bad rap—but understanding Burger King nutrition lets you enjoy your favorites while staying on track. With detailed nutrition data available, you can make smart swaps that fuel your body without regret.
🥩 Key Nutrition Facts at Burger King
According to Burger King’s latest PDF guide:
- Whopper: ~660 cal, 49 g fat, 28 g protein BK
- Chicken Nuggets (4 pc): 190 cal, 12 g fat, 9 g protein bk-use1-prod.sites.rbictg.comMyFoodDiary
- Whopper Jr.: ~380 cal, 34 g carbs, 15 g protein EatingWell
- French Fries (small): ~245 cal, 12.9 g fat, 2.6 g protein Health Library
Chef Mike Ballantine from Healthline highlights that the Whopper with cheese delivers 31 g protein — similar to the Impossible version but with slightly lower fat SELF.
🥗 Smart Menu Swaps
✅ Choose Wisely:
- Whopper Jr. (no mayo) – Keeps calories around 250–300 with ~15g protein EatingWell
- Chicken Nuggets (4 pc) – ~190 cal, 9 g protein bk-use1-prod.sites.rbictg.comMyFoodDiary
- Garden Side Salad (no dressing) – ~110 cal, 9 g protein bk-use1-prod.sites.rbictg.com
✅ Avoid Heavy Extras:
- Onion Rings: ~520 cal
- Large Fries: ~440 cal bk-use1-prod.sites.rbictg.comMyFoodDiary
- Add-ons like mayo or sugary drinks add hundreds of calories with little nutrition
💡 Dietitian Tip:
Registered dietitians praise low-calorie BK items like Whopper Jr. and chicken nuggets — pairing them with applesauce or water keeps meals balanced EatingWell.
💡 Why This Matters
Burger King nutrition isn’t just numbers—it’s knowledge. By swapping high-calorie items for lighter or protein-rich options, you can hit your fitness targets without skipping out on flavor.
📚 Check out our other materials:
🔗 Check out what other experts have to say:
- Dietitian-recommended swaps for fast food EatingWell
- Accurate BK nutrition data and calculators BKMyFoodDiaryHealth Library
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