Nutrición

Qué comer en Burger King: opciones de menú saludables e información nutricional

Burger King’s reign as royalty fast food began  in 1954.  Today  in  day, the chain has more than 17,000 locations worldwide. From their famous Whopper to chicken sandwiches, salads, onion rings, and even breakfasts, Burger King’s menu has made it one of the most popular fast food restaurants in the world.

Starting with breakfast, you will find a variety of fast food favorites on the Burger King menu. Choose from hamburgers and cheeseburgers with fries or onion rings, chicken sandwiches, crispy chicken fillets, salads, and dessert.

To keep up with consumer demand and competition, in recent years Burger King has added not only a full breakfast menu with egg sandwiches, French fries, and coffee drinks, but also veggie-friendly burgers at select locations.

Before you go, review the nutrition information for the Burger King menu on the website. If you are on a special diet or have food allergies, you will also find information on ingredients in Burger King food.

Using these tools can help you estimate the calorie, fat, carbohydrate and sodium content of your order. Having an idea of ​​how your options stack can help you avoid being overwhelmed by your options and stick to a meal that meets your tastes, dietary needs, and overall health goals.

Making a healthy drive-thru decision can be tricky, but with a few simple tips and a solid understanding of the menu, it is possible to make nutritious decisions at Burger King.

What the experts say

“Burger King has good salad options to add veggies to any meal, as well as a veggie burger. However, most menu options are lower in fiber and higher in sodium. So if you eat here regularly, go for higher fiber and lower sodium options in your other meals to balance your intake. “

– Willow Jarosh, MS, RD

Navigating the Menu

More nutritious options

  • Egg and cheese croissan’wich
  • Hamburger
  • Chicken nuggets
  • Garden salad
  • Potato chips
  • Serve soft vanilla
  • Bottled water

Less nutritious options

  • Ultimate breakfast plate
  • Rodeo king
  • Crispy Rodeo Chicken Sandwich
  • Chicken Club Salad
  • Onion rings
  • Vanilla shake with TWIX
  • Mocha Strike

Breakfast

Burger King’s breakfast menu includes egg and cheese sandwiches on biscuits or  croissants  , sausage and bacon, a stack of pancakes, and French fries. While Burger King French Toast Sticks with Syrup for Dipping are lower in calories than other breakfast menu options, they are also low in protein. Choosing a meal with more protein will help you feel full until it’s time for lunch. 1

More nutritious option

Egg and cheese croissan’wich

340 calories, 18 g fat, 8 g saturated fat, 610 mg sodium, 29 g carbohydrates, 4 g sugar and 12 g protein

Less nutritious option

Ultimate breakfast plate

1,230 calories, 70 g fat, 23 g saturated fat, 0.5 g trans fat, 2,550 mg sodium, 122 g carbohydrates, 33 g sugar and 29 g protein

Burgers

While Burger King is known for the Whopper, you will also find typical  fast food burger options  on the menu. To keep the calorie, fat, and sodium content of your burger low, avoid stacked double, triple (or more) patties. You can also save calories, fat, and carbohydrates by loading your burger with veggies instead of cheese, bacon, or onion rings. When choosing a side, stick with a simple salad instead of fries or mozzarella sticks.

More nutritious option

Hamburger

240 calories, 10 g fat, 3.5 g saturated fat, 0.5 g trans fat, 380 mg sodium, 26 g carbohydrates, 6 g sugar and 13 g protein

Less nutritious option

Rodeo king

1,250 calories, 82 g fat, 31 g saturated fat, 3.5 g trans fat, 2,270 mg sodium, 69 g carbohydrates, 14 g sugar and 60 g protein

Depending on how many burgers you get, Burger King Whoppers can be anywhere from 600 to over 1200 calories. If you want to go with the famous burger, go for the  Whopper Jr.  which has 310 calories and 18 grams of fat.

Chicken

You’ll find a selection of crispy fried chicken on the Burger King menu, including sandwiches, nuggets, and even fried chicken. Burger King only offers a couple of grilled chicken options. However, when you add cheese and sauce, they won’t necessarily be lower in calories and fat than  smaller servings  of fried versions.

More nutritious option

Chicken nuggets  (4 pieces)

170 calories, 11 g fat, 1.5 g saturated fat, 310 mg sodium, 11 g carbohydrates, 0 g sugar and 8 g protein

Less nutritious option

Crispy Rodeo Chicken Sandwich

960 calories, 60 g fat, 15 g saturated fat, 1 g trans fat, 2,230 mg sodium, 72 g carbohydrates, 14 g sugar and 33 g protein

One way to make a   low carb grilled chicken sandwich at Burger King is to order it without the potato bread. You’ll save 200 calories but still get 34 grams of protein.

Salads

Burger King only offers a few salads, and they’re not necessarily low-calorie options. However, it is possible to customize your salad to maximize nutrition. Skip the extras like cheese and croutons, use a low-fat dressing in moderation, and opt for grilled chicken instead of crispy fried, for a  healthier Burger King salad  .

More nutritious option

Garden salad

60 calories, 4 g fat, 2.5 g saturated fat, 95 mg sodium, 3 g carbohydrates, 2 g sugar, and 4 g protein

Less nutritious option

Chicken Club Salad

540 calories, 33g fat, 10g saturated fat, 1,380mg sodium, 31g carbohydrates, 5g sugar and 31g protein

Sides

You’ll find classic fast food side dishes at Burger King, like French fries and onion rings, as well as some unique offerings like fried chicken and mozzarella sticks. These sides are typically high in calories,  high in carbs,  and  high in sodium  . However, you can find a smaller 4-piece serving of Burger King’s Chicken Nuggets on the side menu for 170 calories, 11 grams of fat, and 8 grams of protein.

More nutritious option

French Fries  (Value)

220 calories, 10 g fat, 1.5 g saturated fat, 330 mg sodium, 31 g carbohydrates, 0 g sugar and 3 g protein

Less nutritious option

Onion rings  (large)

500 calories, 25 g fat, 4.5 g saturated fat, 1,310 mg sodium, 64 g carbohydrates, 7 g sugar and 5 g protein

Dessert

The dessert options at Burger King are all high in calories, carbohydrates, and sugar. While you will find some typical fast food treats like soft serve and  shakes  , Burger King also offers cake slices, cookies, and mini cinnamon buns.

More nutritious option

Serve soft vanilla  (without cone)

120 calories, 4 g fat, 3 g saturated fat, 100 mg sodium, 20 g carbohydrates, 16 g sugar and 3 g protein

Less nutritious option

Vanilla shake with TWIX

780 calories, 23 g fat, 15 g saturated fat, 0.5 g trans fat, 530 mg sodium, 127 g carbohydrates, 107 g sugar and 16 g protein

Drinks

Your best option for a healthy drink at Burger King is a bottle of water. However, depending on your dietary needs and preferences, there are other low-calorie or no-calorie drinks, as well as some that are low in sugar. Just remember that sodas and other calorie-free drinks may contain artificial sweeteners or preservatives like  aspartame  , which you may prefer to avoid. 2

More nutritious option

Nestle Pure Life Bottled Water

0 calories, 0 g fat, 30 mg sodium, 0 g carbohydrates, 0 g sugar and 0 g protein

Less nutritious option

Moca Shake  (20 oz)

510 calories, 13 g fat, 8 g saturated fat, 50 mg sodium, 87 g carbohydrates, 71 g sugar and 12 g protein

An exclusive drink option on the Burger King menu is  Frozen Coke  . The regular version of the muddy soda has 130 calories and 35 grams of sugar. The  Coca-Cola Frosted Frozen  , which is mixed with a   soft ice cream , has 190 calories and 44 grams of sugar.

Specific diet options

If you’re on a  specific diet  , Burger King makes it easy to sort the menu based on your preferences. With the  online tool  , you can find menu items with fewer calories, carbohydrates, sugar, and sodium. If you use the Burger King menu sort tool  based on food allergens  , you can also find meat and gluten-free options.

Without gluten

If you  avoid gluten or wheat  , you may find a few options on the Burger King menu that might work for your diet.

If you have  celiac disease  , you should know that no item on the Burger King menu is guaranteed gluten-free. Burger King does not recommend its list of gluten-free foods (which do not contain gluten, wheat, oats, or barley) to customers with celiac disease.

As with many restaurants, Burger King’s food is prepared in a shared kitchen. Even if you order a meal without gluten or ingredients that contain wheat, you may come in contact with allergens during storage, preparation, or cooking (like in a shared deep fryer).

Burger King menu items that may be suitable for a gluten-free diet include:

  • Eggs
  • Patty burger
  • Tendergrill Chicken Fillet
  • Fresh garden salad mix
  • Chocolate, vanilla and strawberry smoothies

Low in carbohydrates

  • Hamburger
  • Hash Browns (small)
  • Chicken nuggets (4 pieces)
  • Inexpensive Cheeseburger Menu
  • Garden Side Salad with Ken’s Ranch Dressing

Diabetes friendly

  • Whopper Jr.
  • French Fries (Value)
  • Double burger
  • Breakfast Burrito Jr.
  • Club Salad with Roast Chicken

Low in fat

  • Hamburger
  • Vegetarian hamburger
  • Spicy Crispy Chicken Jr.
  • Egg and cheese croissan’wich
  • Serve soft vanilla (cup or cone)

Low in sodium

  • Whopper Jr.
  • French toast sticks
  • Chicken nuggets (4 pieces)
  • Chocolate chip cookie or M&M
  • Garden Side Salad (no dressing or croutons)

Vegetarian and vegan

In 2018, Burger King made its foray into meatless meat with a  veggie burger  made with Morningstar Farms patties   .) Starting in 2019, the chain will launch an Impossible Whopper nationwide made with vegan patties by  Impossible Foods  .

If these burgers haven’t made it to your location (or aren’t to your liking), there are a few other options that may work for a vegan or vegetarian diet.

The  items  vegan  Burger King may include:

  • Dutch apple pie
  • French toast sticks
  • Garden Side Salad (no dressing)
  • “Veggie Sandwich” (Whopper Jr. sin carne ni mayonesa)

If your local Burger King offers Quaker Oats Maple Brown Sugar Oatmeal, the option can be made vegan if you request that it be made with water instead of milk.

While Burger King’s fries and fries are made from potato, they are deep fried in the same deep fryer as items that may not be vegan. Whether or not you choose French fries as a viable option will depend on what type of vegan diet you follow.

If you are on a  vegetarian diet  , you can also choose between:

  • Pancakes
  • Cheesy Tots, onion rings
  • Cookies, smoothies and ice cream
  • Club or Garden Salad (without chicken)
  • Breakfast sandwich with egg and cheese

Food allergies and safety

Burger King hace que la información sobre los ingredientes utilizados para crear su menú esté disponible para que los comensales la revisen en formato PDF. Si tiene una alergia alimentaria, querrá consultar esta información o utilizar la herramienta interactiva de clasificación de menús antes de realizar su pedido.

Los alérgenos alimentarios comunes que se encuentran en el menú de Burger King incluyen:

  • Soja
  • Leche
  • Pez
  • Huevos
  • Trigo
  • Miseria
  • Nueces de árbol

También puede ordenar el menú para mostrar elementos preparados en equipos que pueden haber estado en contacto con maní, soja, trigo, leche o gluten.

Si bien algunos elementos del menú pueden no incluir un alérgeno alimentario en particular, es posible que su comida aún haya entrado en contacto con el alérgeno durante el proceso de almacenamiento o preparación. Debido al riesgo de contaminación cruzada, siempre es mejor hablar con su médico sobre cómo pedir comida rápida de manera segura y tener cuidado al salir a cenar. 3

Una palabra del Experto

Encontrarás todos tus platos favoritos de comida rápida en el menú de Burger King, pero es posible que te sorprendan las otras opciones entre las que tendrás que elegir. La cadena ofrece hamburguesas aptas para vegetarianos y ofrece una versión vegana de su famosa Whopper en algunos lugares.

Depending on your tastes and dietary needs, it is possible to order a relatively nutritious meal at Burger King as long as you keep a few simple tips in mind: Limit yourself to smaller portions, choose meat that is grilled rather than fried, and skip the additional sauces and dressings.

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Jett Kolio

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