Burger King Nutrition Menu 2026: Calories, Protein & Healthiest Picks
The Burger King nutrition menu shows calories and key macros (protein, fat, carbs) for every major item so you can choose based on your own goals rather than guesswork. This guide covers the full menu, the healthiest picks by goal, and where to check live numbers before you order.
Quick Answer
Calories at Burger King range from about 50 calories (Mott’s Applesauce) to over 1,250 calories (the Bacon King, a double burger with bacon, cheese, and mayo). For the most current, item-by-item numbers, Burger King publishes an official BK Nutrition Explorer tool on its website, updated as recipes change. The tables below give you accurate, cross-checked figures to compare items before you open that tool.
Healthiest Picks By Goal
Not every diet goal wants the same item. Here’s what to order depending on what you’re actually optimizing for.
| Goal | Best Pick | Why |
|---|---|---|
| Lowest calorie | Hamburger | 260 cal, the lightest burger on the menu |
| Best protein-per-calorie | 8-pc Chicken Fries | 220 cal for 13g protein, a strong ratio for an add-on |
| Lighter Whopper-style option | Whopper Jr. | 340 cal, under half the calories of a full Whopper with the same flavor profile |
| Lowest sodium hot item | Hamburger | 600mg sodium, among the lowest on the menu |
The Whopper Jr. is worth calling out specifically: it uses the same recipe as the full Whopper, just scaled down, so you get a nearly identical flavor at roughly half the calorie and sodium load. If you’re deciding between the two, that’s the deciding factor, not taste. You’ll find both listed with current prices on the Burger King Lunch Menu.
Nutrition Finder & Meal Builder
Search or filter the full menu below, then add items to build a meal and see your running totals.
| Item | Calories | Protein | Fat | Carbs |
|---|
Your Meal
Burger Nutrition
These figures come from Burger King’s official nutrition data (the BK Nutrition Explorer); the Whopper’s current official figure is 710 calories, higher than the 650–670 still published on several other menu sites.
| Burger | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Hamburger | 260 | 14 g | 10 g | 29 g |
| Cheeseburger | 300 | 16 g | 14 g | 30 g |
| Whopper Jr. | 340 | 15 g | 19 g | 30 g |
| Whopper | 710 | 34 g | 42 g | 57 g |
| Double Cheeseburger | 460 | 27 g | 25 g | 31 g |
| Double Whopper | 980 | 56 g | 62 g | 57 g |
| Bacon King | 1,260 | 69 g | 84 g | 58 g |
Going from Whopper to Double Whopper adds a second patty: calories rise from 710 to 980 and protein from 34g to 56g, while carbs stay the same (57g).
Chicken Menu Nutrition
Chicken Fries are Burger King’s breaded, stick-shaped chicken strips, not a french-fry variant. Burger King’s current nutrition data lists 4-, 8- and 12-piece orders (110, 220 and 340 calories).
| Chicken Item | Calories | Protein | Fat |
|---|---|---|---|
| Original Chicken Sandwich | 680 | 23 g | 39 g |
| BK Royal Crispy Chicken | 600 | 31 g | 31 g |
| Spicy BK Royal Crispy Chicken | 760 | 31 g | 47 g |
| Chicken Fries (8 pc) | 220 | 13 g | 12 g |
Sides, Drinks, and Desserts
| Item | Calories | Fat | Carbs |
|---|---|---|---|
| French Fries (Medium) | 370 | 17 g | 50 g |
| Onion Rings (Medium) | 290 | 13 g | 39 g |
| Mozzarella Fries (4 pc) | 220 | 12 g | 24 g |
| Soft Serve Cone | 200 | 5 g | 33 g |
| Vanilla Shake (Medium) | 560 | 14 g | 96 g |
| Chocolate Shake (Medium) | 590 | 14 g | 103 g |
Chocolate Shake runs 30 calories higher than Vanilla (590 vs 560) despite having the same fat content (14g each) — the difference comes almost entirely from carbs (103g vs 96g).
Does Burger King Still Have Salads?
No, not in the US. Burger King discontinued salads from its US menu in early 2022, and they haven’t returned (a grilled chicken option is back, though: the Flame-Grilled Chicken Sandwich, 410 calories, is in Burger King’s current nutrition data). If you’re searching for a Garden Salad or Chicken Caesar Salad at a US location, that’s why you can’t find one: it isn’t a temporary out-of-stock item, it’s been removed from the national menu. Salads are still available at some international Burger King locations, but not in the US.
If a light option is what you’re after, the closest US substitutes on the current menu are the Hamburger (260 cal) or a small order of Chicken Fries (110 cal for 4 pieces) rather than a salad.
Allergen Information
Burger King does not guarantee allergen-free preparation areas, and cross-contact is possible, especially for fried items that may share cooking oil or equipment.
| Allergen | Common Sources |
|---|---|
| Wheat | Burger buns, breaded chicken |
| Milk | Cheese, milkshakes, ice cream |
| Soy | Cooking oils and sauces |
| Egg | Mayonnaise and certain dressings |
If you have a food allergy, confirm current ingredients directly with your nearest Burger King location rather than relying on any published table, since recipes and suppliers can change.
Where to Check Current Numbers
The figures on this page are cross-checked against multiple published sources, but Burger King’s own BK Nutrition Explorer (available on bk.com) is the official, most current tool for item-by-item nutrition and allergen lookups, including any recent recipe changes. Use it to double-check a specific item right before you order, especially for anything customized. Trying to keep both calories and cost down? Pairing a lighter pick like the Whopper Jr. with the current $5 Duo (Burger King’s pick-two-for-$5 deal) covers both at once.
Frequently Asked Questions
The plain Hamburger, at 260 calories, is the lowest-calorie burger on the menu.
Not in the US. Salads were discontinued from the US menu in early 2022 and haven’t returned; they’re still available at some international locations.
A regular Whopper has 710 calories, 34g of protein, 42g of fat, and 57g of carbs.
Values may vary slightly by location due to ingredient suppliers and preparation, though general calorie ranges stay similar across most US restaurants.
A 4-piece Chicken Fries order gives you 7g of protein for just 110 calories, one of the best protein-per-calorie ratios on the menu, though it isn’t a full meal on its own.
What To Do Next
Pick your item from the goal-based table above, then confirm the exact number in the BK Nutrition Explorer if you’ve customized your order or have a food allergy. If you were expecting a salad, the Hamburger or a small Chicken Fries order are your closest lighter substitutes on the current US menu. Ready to order? Browse the full Burger King menu to build your meal around today’s pick.