Hey everyone – it’s time for another Fast Food Fix – my Angry Trainer guide to the best and worst bites at your favorite chain restaurants.
First a flashback. Whenever I think of Burger King I’m reminded of their amazing onion rings that I used to eat as a kid. My favorite thing on the menu used to be the crispy chicken sandwich – boy was it good. But honestly I literally can’t remember the last time I ate there….
When I started compiling this piece I expected the chain’s menu and calorie count to be similar to McDonalds, but as you’ll see I was wrong. Very wrong….
But first let’s start with the good stuff. Here’s my top 3 best Burger King bites based on calories, fat, and their overall nutrition profile.
TENDERGRILL Garden Chicken Salad – You already know lettuce, tomatoes, and veggies with grilled chicken are good for you. This option has an awesome 34 grams of protein with just eight grams of fat. The only downfall is it’s a bit high in sodium, with 900 mg – or about the same amount you’d find in a can of tuna.
Overall the total calories are under 250! Now keep in mind that’s without added dressing. Out of all the options, Ken’s Fat Free Ranch is the best bet with half the calories of the other choices. Of course that’s if you use the entire packet, and I always recommend using just enough to taste. Use too much and you can add up to 200 calories and 20 grams of fat to your healthy salad. That would be a bummer.
TENDERGRILL CHICKEN SANDWICH ON CIABATTA W/O MAYO - Taking the mayo out of the sandwich subtracts 110 calories and almost 12 grams of fat. Again the protein is solid at 37 grams, with 7 grams of fat. And the bread provides 40 grams of carbohydrates. But dang, sodium is high here as well with 1,100 mg. But the sandwich does have 2 grams of fiber, and only 7 grams of sugar. So for fast food it’s still pretty good. Just remember – if you need a little mayo – just use a dab.
BK VEGGIE BURGER W/O CHEESE & MAYO - This sandwich is 320 calories with 7 grams of fat, 23 grams of protein, and 43 grams of carbs. It’s nutritionally similar to the chicken sandwich, but has slightly less protein due to the fact that it’s meatless.
Sodium is in line with my other two picks at 950 mg, and also worth noting is that the cheese version adds 300 mg more sodium AND 10 grams of fat. Combine cheese and mayo and this healthy option suddenly becomes a belly buster with 20 grams of fat and more than 450 calories!
Honestly I tried really hard to find a meat burger I could include in my top picks, but I just can’t do it. Burger King makes some really fatty food, more so than McDonalds by a long shot. One look at the nutrition information and you’ll soon see that their burgers are ALL in the double digit fat gram range, with some nearing 90 grams of fat!! Most fall in the 30 -50 grams of fat range which is also unacceptable. And although the Whopper Junior without mayo, and plain hamburger have only 10 grams of fat, their protein count leaves a bit to be desired. Additionally you’ll also notice that the total fat also includes a fair amount of saturated fat, sometimes almost half! That’s definitely not good, not as a cheat, not ever.
With these stats in mind here’s what I think you need to avoid all costs! I’m serious.
BK ULTIMATE BREAKFAST PLATTER – Are you ready and sitting down? 1,320 calories and 72 grams of fat! That’s 50% fat, and half of the 650 fat calories are saturated. That means you get 325 calories of artery clogging goop. They have to be kidding! To make this meal even worse, you also get 2,500 mg of sodium. I’m actually at a loss for words.
TEXAS TRIPLE WHOPPER SANDWICH – How’s 1,270 calories and 86 grams of fat going to feel in your belly, or passing through your intestines? This “sandwich” as they call it, is more than half fat, around 60% actually. That’s insane! 32 grams of fat are saturated and it has 1,840 mg of sodium. I’m starting to wonder if Burger King is feeding their patrons, or trying to kill them. Who likes eating sticks of butter? Well, this is for you.
A1 STEAKHOUSE XT – Nearly 1,000 calories, 60 grams of fat and 2,000 mg of sodium. I’m not sure what else to write, or say about these foods as they’re appalling. To think that people ingest this regularly and force their body to process it is shocking! You can clearly see why we as a nation have a health and obesity epidemic.
I looked at the entire BK menu and honestly there isn’t much I would eat unless I was literally starving. If you want, take a look at the Burger King Nutrition Facts yourself – I think your jaw will also drop!
But what do you think of my suggestions? Do you have a different recommendation? And what do you think of Burger King in general… start commenting everyone…!