30gprotein510calOption 1
- 1 ×4 Pc Chicken Fries6g · 110
- 1 ×Double Cheeseburger24g · 400
Burger King Nutrition Facts & Menu
Real Burger King meal ideas that hit your macros, the chain's nutrition highlights, and everything you need to order with your calorie and protein targets in mind.
Macro-friendly Burger King meal ideas
Every order below is built from real Burger King menu items to land near a common calorie and protein target. Want combos for your own numbers? The Simple Macros app generates them instantly.
Lower-calorie, high-protein
Lean Burger King orders that stay light on calories without skimping on protein.
Bigger, high-protein meals
Heartier Burger King orders for a big appetite or a training day.
60gprotein990calOption 1
- 1 ×4 Pc Chicken Fries6g · 110
- 2 ×Bacon Double Cheeseburger54g · 880
60gprotein1020calOption 2
- 1 ×8 Pc Chicken Fries12g · 220
- 2 ×Double Cheeseburger48g · 800
Burger King nutrition highlights
A quick look at where the protein and the lighter options are on the Burger King menu. See calories and protein for all 98 items in the app.
Highest-protein picks
- Texas Double Whopper102g protein · 1600 cal
- Triple Whopper74g protein · 1170 cal
- Bacon King61g protein · 1150 cal
- Double Whopper53g protein · 920 cal
- Crispy Onion Whopper47g protein · 1150 cal
- BBQ Brisket Whopper44g protein · 1010 cal
Lightest options
- Chicken Fries55 cal · 3g protein
- Chicken Nuggets90 cal · 5g protein
- Crispy Taco170 cal · 5g protein
- Hamburger250 cal · 13g protein
- Cheeseburger290 cal · 15g protein
- Honey Mustard Royal Crispy Chicken Wrap290 cal · 14g protein
Ordering Burger King with macros in mind
Burger King's menu centers on the Whopper, and the Whopper is a genuinely protein-dense item. The core BK strategy for macro tracking is using the burger line's high beef content to hit protein targets, then adjusting calorie level by choosing between single and double patties.
The Whopper (670 cal, 32g protein) is a solid baseline. The Double Whopper (920 cal, 53g protein) is where BK separates itself from McDonald's and most competitors: 53g protein in a single sandwich is exceptional, even at 920 calories. If your meal budget is around 900 to 950 calories, the Double Whopper is a filling, high-protein option.
For lower-calorie targets, the Bacon Double Cheeseburger (440 cal, 27g protein) is an underrated choice. It delivers 27g protein at under 450 calories, which is competitive with much of the burger menu at much lower calorie cost. Pair it with a side salad (50 cal) and you have a 490-calorie meal with 28g protein.
The Royal Crispy Chicken Sandwich (600 cal, 31g protein) is BK's chicken flagship. It delivers protein on par with the Whopper at about 70 fewer calories. The Bacon and Swiss version adds cheese and bacon at 740 cal and 38g protein.
For breakfast, the Ham, Egg and Cheese Croissan'Wich (392 cal, 20g protein) is the most macro-efficient morning option. The Fully Loaded Croissan'Wich (704 cal, 34g protein) works if you need a bigger breakfast meal.
Avoid the Onion Rings and Hash Browns as primary meal components. They add 200 to 940 calories depending on size with minimal protein. Stick to burger and chicken items as the anchor and add sides selectively.
Frequently asked questions
Build your own Burger King order in the app
Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Burger King meals that fit them and lets you log them in seconds, at home or on the go.