Burger King publishes its nutrition through the BK Nutrition Explorer, and the chart below covers 24 core items with calories, fat, carbs and protein for the standard build. The headlines first: the plain Hamburger is the lightest burger (260 cal), the Bacon King is both the protein pick and the calorie peak (69 g protein, 1,260 cal), and the Whopper Jr. delivers the Whopper recipe at 340 calories — under half the full-size sandwich.
Figures are Burger King’s current published label values (October 2026). One change long-time readers will spot: the Whopper now reads 710 calories — BK’s older official documents said 650–670, and this site uses the current figure everywhere, pillar included. A note on what’s missing: Burger King does not publish a consistent per-item sodium, sugar and fiber table for the current menu (older-document sodium figures conflict between sources), so rather than print numbers we cannot stand behind, this chart covers the four macros BK does publish. Prices for everything here are on the Burger King menu page.
The Full Burger King Nutrition Chart
| Item | Cal | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Hamburger | 260 | 10 | 29 | 14 |
| Cheeseburger | 300 | 14 | 30 | 16 |
| Double Cheeseburger | 460 | 25 | 31 | 27 |
| Whopper Jr. | 340 | 19 | 30 | 15 |
| Whopper | 710 | 42 | 57 | 34 |
| Whopper with Cheese | 790 | — | — | 36 |
| Double Whopper | 980 | 62 | 57 | 56 |
| Bacon King | 1,260 | 84 | 58 | 69 |
| Impossible Whopper | 630 | — | — | 28 |
| Original Chicken Sandwich | 680 | 39 | — | 23 |
| BK Royal Crispy Chicken | 600 | 31 | — | 31 |
| Spicy BK Royal Crispy Chicken | 760 | 47 | — | 31 |
| Flame-Grilled Chicken Sandwich | 410 | — | — | — |
| Chicken Fries (4 pc) | 110 | — | — | 7 |
| Chicken Fries (8 pc) | 220 | 12 | — | 13 |
| Chicken Fries (12 pc) | 340 | — | — | — |
| Crown Nuggets (16 pc) | 770 | — | — | 37 |
| French Fries (medium) | 370 | 17 | 50 | 5 |
| Onion Rings (medium) | 290 | 13 | 39 | — |
| Mozzarella Fries (4 pc) | 220 | 12 | 24 | — |
| Soft Serve Cone | 200 | 5 | 33 | — |
| Vanilla Shake (medium) | 560 | 14 | 96 | — |
| Chocolate Shake (medium) | 590 | 14 | 103 | — |
| Mott’s Applesauce | 50 | 0 | — | 0 |
Highest-Protein Burger King Items
| Item | Calories | Protein | Fat |
|---|---|---|---|
| Bacon King | 1,260 | 69 g | 84 g |
| Double Whopper | 980 | 56 g | 62 g |
| Crown Nuggets (16 pc) | 770 | 37 g | — g |
| Whopper with Cheese | 790 | 36 g | — g |
| Whopper | 710 | 34 g | 42 g |
| BK Royal Crispy Chicken | 600 | 31 g | 31 g |
The Bacon King (69 g) and Double Whopper (56 g) top the chart on raw protein — but the protein-per-calorie pick is the 8-piece Chicken Fries: 13 g of protein in just 220 calories, the best ratio on the menu. The Royal Crispy Chicken sandwiches (31 g in 600 cal) are the strongest sandwich ratio.
Lowest-Calorie Picks
| Item | Calories | Fat | Protein |
|---|---|---|---|
| Mott’s Applesauce | 50 | 0 g | 0 g |
| Chicken Fries (4 pc) | 110 | — g | 7 g |
| Soft Serve Cone | 200 | 5 g | — g |
| Chicken Fries (8 pc) | 220 | 12 g | 13 g |
| Mozzarella Fries (4 pc) | 220 | 12 g | — g |
| Hamburger | 260 | 10 g | 14 g |
Mott’s Applesauce (50 cal) aside, the real lightweights are the 4-piece Chicken Fries (110), the Soft Serve Cone (200) and the plain Hamburger (260). Burger King has had no US salads since early 2022, so the light-order playbook is the Whopper Jr. (340), the flame-grilled chicken sandwich where sold (410), and holding the mayo — a swap worth roughly 160 calories on a Whopper.
Vegetarian & the Impossible Question
The Impossible Whopper (630 cal, 28 g protein) is Burger King’s plant-based flagship — with an asterisk the chain itself is open about: the patty is flame-grilled on the same broiler as the beef, and the standard build includes mayonnaise, so it is not certified vegetarian and not vegan as served. Order it without mayo for a vegan-ish build, and know the broiler caveat stands. Beyond it, the meatless bench is thin — fries, onion rings, mozzarella fries and desserts, all fried or finished in shared equipment.
Burger King Allergen Information
A category summary from Burger King’s documented ingredients (C = contains in the standard build). Burger King prepares food on shared cooking equipment and in shared fryers, so cross-contact is always possible and no item can be described as allergen-free. BK publishes item-level allergen data in the BK Nutrition Explorer on bk.com — check your exact item there and confirm in store.
| Item Group | Milk | Egg | Wheat | Soy | Fish | Sesame | Notes |
|---|---|---|---|---|---|---|---|
| Whoppers (sesame bun builds) | Contains | Contains | Contains | Contains | — | Contains | Mayo brings egg; cheese builds bring milk; the sesame-seed bun declares sesame and wheat. |
| Classic burgers (Hamburger / Cheeseburger) | Contains | — | Contains | Contains | — | — | Milk in cheese builds; wheat in the bun; soy in patty/sauce components. |
| Bacon King & stacked burgers | Contains | Contains | Contains | Contains | — | — | Milk (cheese), egg (mayo) and wheat (bun) all declared in the standard builds. |
| Royal Crispy Chicken line | Contains | Contains | Contains | Contains | — | — | Breaded chicken declares wheat; batters and sauces bring milk and egg. |
| Chicken Fries & Crown Nuggets | — | — | Contains | Contains | — | — | Breaded products — wheat declared; fried in shared fryers. |
| Big Fish | Contains | Contains | Contains | Contains | Contains | — | The menu’s fish item; batter brings wheat, tartar sauce brings egg. |
| French Fries & Onion Rings | — | — | Contains | Contains | — | — | Rings are breaded (wheat); BK fries and rings share fryers — cross-contact applies to everything fried. |
| Breakfast (Croissan’wich / biscuits / burritos) | Contains | Contains | Contains | Contains | — | — | Egg is the main event; milk in cheese; wheat in croissant, biscuit and tortilla. |
| Shakes, soft serve & desserts | Contains | Contains | Contains | Contains | — | — | Milk throughout; wheat in pie crusts and cookie/OREO pieces; soy in chocolate components. |
| Peanuts & tree nuts (whole menu) | — | — | — | — | — | — | Not standard ingredients in the items above — but BK prepares food on shared equipment, and limited-time desserts change the picture, so the official checker governs. |
Burger King Nutrition FAQs
How many calories are in a Whopper?
710 calories in Burger King’s current published figures, with 42 g fat, 57 g carbs and 34 g protein. Older BK documents (and many websites copying them) show 650–670 — the recipe and bun have been updated since.
What is the healthiest thing at Burger King?
By the numbers: the plain Hamburger (260 cal) among burgers, the Whopper Jr. (340) for the Whopper experience, and the 8-piece Chicken Fries (220 cal, 13 g protein) for protein per calorie. The flame-grilled chicken sandwich (410 cal, where sold) is the lightest full sandwich.
Which Burger King item has the most protein?
The Bacon King, at 69 g — followed by the Double Whopper (56 g) and the 16-piece Crown Nuggets (37 g).
Is the Impossible Whopper healthy?
It is comparable to the beef Whopper — 630 cal vs 710, with 28 g protein — rather than dramatically lighter. Its advantage is being plant-based, not being low-calorie, and it shares the broiler with beef.
Why doesn’t this chart list sodium?
Burger King does not publish a consistent per-item sodium table for the current menu, and the older-document figures conflict between sources (the Whopper appears at both ~980 and ~1,170 mg). We would rather omit the column than print a number we cannot verify — check the BK Nutrition Explorer in the app for your exact build.
Conclusion
Burger King’s chart rewards the Jr. line and the Chicken Fries, and punishes exactly what you’d expect — stacked bacon builds. For saving money on the same items, the coupons and Royal Perks guide is next; for builds that bend the chart, the secret menu.
Nutrition and allergen data from Burger King’s published information, checked October 2026; standard builds only. Burger King is a trademark of Burger King Company LLC; this site is not affiliated with Burger King.
