Restaurants
Lowest calorie Burger King orders
The lightest mains, sides, sauces and drinks at Burger King, sorted by calories, with protein, carbs and fat for each.
Source: FatSecret: Burger King nutrition.
Lightest mains
Sorted from lightest. The lightest main in the database is the Chicken Nuggets - 4 Pieces at 190 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Nuggets - 4 Pieces | 190 | 9 g | 12 g | 12 g |
| Chicken Fries - 8 Pieces | 220 | 13 g | 16 g | 12 g |
| Jalapeño Cheddar Bites - 4 Pieces | 230 | 6 g | 27 g | 11 g |
| Hamburger | 250 | 13 g | 29 g | 10 g |
| Cheeseburger | 300 | 15 g | 30 g | 13 g |
| Bacon Cheeseburger | 340 | 18.1 g | 30.8 g | 16 g |
| Chicken Fries - 12 Pieces | 340 | 20 g | 25 g | 18 g |
| Rodeo Burger | 340 | 15 g | 41 g | 13 g |
| Whopper Jr. | 340 | 15 g | 30 g | 18 g |
| Ham, Egg, & Cheese Croissan'wich | 350 | 18 g | 29 g | 19 g |
| Bacon, Egg, & Cheese Croissan'wich | 360 | 15 g | 28 g | 21 g |
| Whopper Jr. with Cheese | 380 | 17 g | 30 g | 23 g |
Most protein per calorie
Mains with at least 15 g of protein, ranked by protein per calorie. The Bacon Double Cheeseburger gives 27 g of protein for 440 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bacon Double Cheeseburger | 440 | 27 g | 30 g | 24 g |
| Double Cheeseburger | 400 | 24 g | 30 g | 21 g |
| Chicken Fries - 12 Pieces | 340 | 20 g | 25 g | 18 g |
| Bacon King | 1,200 | 66 g | 55 g | 81 g |
| Bacon Cheeseburger | 340 | 18.1 g | 30.8 g | 16 g |
| Royal Crispy Chicken | 600 | 31 g | 54 g | 31 g |
| Ham, Egg, & Cheese Croissan'wich | 350 | 18 g | 29 g | 19 g |
| Cheeseburger | 300 | 15 g | 30 g | 13 g |
Lightest sides
Swapping the side is often the easiest cut. The lightest side here is the Onion Rings - Value at 200 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Onion Rings - Value | 200 | 3 g | 27 g | 9 g |
| Have-Sies - Value | 220 | 3 g | 31 g | 10 g |
| French Fries - Value | 230 | 3 g | 33 g | 10 g |
| Mozzarella Fries - 4 Pieces | 240 | 10 g | 24 g | 12 g |
| Onion Rings - Small | 280 | 4 g | 37 g | 13 g |
| French Fries - Small | 300 | 4 g | 43 g | 13 g |
Lightest drinks
Drinks from 0 kcal. The heaviest drink listed, the Chocolate Oreo Shake, is 670 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Black Iced Coffee - Large | 0 | 0 g | 0 g | 0 g |
| Black Iced Coffee - Medium | 0 | 0 g | 0 g | 0 g |
| Black Iced Coffee - Small | 0 | 0 g | 0 g | 0 g |
| Brewed Coffee - Medium | 0 | 0 g | 0 g | 0 g |
| Diet Coke - Medium | 0 | 0 g | 0 g | 0 g |
| Unsweetened Iced Tea - Large | 0 | 0 g | 0 g | 0 g |
| Unsweetened Iced Tea - Medium | 0 | 0 g | 0 g | 0 g |
| Unsweetened Iced Tea - Small | 0 | 0 g | 0 g | 0 g |
Lightest desserts
If you want something sweet, these are the lightest options, from 180 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Soft Serve Cup | 180 | 4 g | 28 g | 5 g |
| Soft Serve Cone | 200 | 5 g | 33 g | 5 g |
| Cinnamon Apple Pie | 270 | 4 g | 36 g | 12 g |
| HERSHEY'S Sundae Pie | 310 | 3 g | 32 g | 18 g |
| OREO Sundae | 310 | 6 g | 51 g | 9 g |
Burger King calorie traps
- Bacon King: 1,200 kcal. About 60% of a 2,000 kcal day in one item.
- Whopper with Cheese: 770 kcal. About 38% of a 2,000 kcal day in one item.
- Chicken Nuggets - 16 Pieces: 770 kcal. About 38% of a 2,000 kcal day in one item.
- Spicy Royal Crispy Chicken: 760 kcal. About 38% of a 2,000 kcal day in one item.
- Mozzarella Fries - 12 Pieces: 730 kcal. About 36% of a 2,000 kcal day in one item.
How to order low calorie at Burger King
- Start with the lightest mains. The Chicken Nuggets - 4 Pieces is 190 kcal, and the table above lists every main from there up.
- For protein, pick by ratio. The Bacon Double Cheeseburger has 27 g of protein for 440 kcal. High-protein meals keep you full for longer on fewer calories.
- Drink zero-calorie. The Black Iced Coffee - Large is 0 kcal; the Chocolate Oreo Shake is 670.
- Know the heavy hitters. The Bacon King is 1,200 kcal on its own.
About these numbers
The figures come from the FatSecret nutrition database, which lists nutrition information for Burger King menu items. We checked them on September 24, 2026 and left out any entry whose calories do not add up from its protein, carbs and fat. Menus and recipes change, so check Burger King’s own nutrition information if a number matters to you.
How much should your meal be?
With a daily target of 1,800 kcal, three 500 kcal meals leave room for a 300 kcal snack. The calorie deficit calculator works out your own target, and the protein calculator shows how much protein to aim for.
Burger King calorie questions
What is the lowest calorie main at Burger King?
The Chicken Nuggets - 4 Pieces, at 190 kcal with 9 g of protein, is the lightest main in the FatSecret database. Next are the Chicken Fries - 8 Pieces (220 kcal) and the Jalapeño Cheddar Bites - 4 Pieces (230 kcal).
What is the best high-protein, low-calorie order at Burger King?
The Bacon Double Cheeseburger: 27 g of protein for 440 kcal. The Double Cheeseburger is next with 24 g for 400 kcal.
What is the lowest calorie drink at Burger King?
The Black Iced Coffee - Large, at 0 kcal. Avoid the Chocolate Oreo Shake if you are counting: it is 670 kcal.
What is the highest calorie item at Burger King?
The Bacon King, at 1,200 kcal, is the heaviest item in the FatSecret database for Burger King.