It’s no secret that burgers aren’t typically considered a health food, especially when it comes to fast food menus. You might be looking for the healthiest meal option or even just the healthiest option on a fast food menu, and a burger might not jump to mind. However, life is about balance, and sometimes, that fast food craving hits! The good news is that enjoying a burger doesn’t have to derail your health goals completely.
While indulging in a Big Mac every day might not be ideal, choosing wisely from fast food burger options can make a difference. To help you navigate the world of drive-thru burgers, we’ve explored the menus of over 15 popular fast food chains and consulted with registered dietitian and nutritionist Lauren Manaker to pinpoint the Healthiest Fast Food Burger choices available. We’re not saying these are health foods, but rather, the least unhealthy options when you’re on the go.
According to Manaker, “Burgers aren’t inherently ‘healthy,’ but they can be a source of protein and certain nutrients depending on what you add and how they’re prepared.” She suggests making smarter choices by “opting for burgers loaded with veggie toppings, skipping high-fat additions like bacon or mayonnaise, and considering a smaller patty.” Adding vegetables is key to boosting the nutritional value of your burger.
When selecting a healthier fast food burger, there are several nutritional factors to consider. Manaker highlights sodium as a primary concern due to its impact on heart health. Saturated fat is another important factor to watch, as it can contribute to high cholesterol. And of course, calorie content is relevant, although individual needs vary.
“Daily nutritional needs depend on factors like age, activity level, and health goals,” Manaker explains. “However, general recommendations include limiting saturated fat to less than 10% of your daily calories, keeping sodium intake below 2,300 mg per day, and managing total calories to align with your energy expenditure.”
For our ranking of healthiest fast food burgers, we focused on these key nutritional aspects – calories, sodium, and saturated fat. We recognize that carbohydrate and calorie intake can be managed through portion control and balanced meals. It’s important to remember that defining the “healthiest” fast food burger is somewhat subjective and depends on individual dietary needs and health objectives. While our ranking emphasizes calories, sodium, and saturated fat, factors like protein content, overall meal balance, and personal health conditions should also play a role in your decision.
Let’s dive into the rankings, starting with the 7th healthiest option and working our way to the top pick for the healthiest fast food burger.
7th Healthiest: Shake Shack Hamburger
While Shake Shack is famous for its indulgent ShackBurger, which is loaded with toppings and their signature ShackSauce, the classic Shake Shack Hamburger stands out as a comparatively healthier fast food burger. With 370 calories, it’s on the lower end for fast food burgers. Nutritionally, it contains 24 grams of carbohydrates, 8 grams of saturated fat, and 850 mg of sodium. This sodium level is higher than some other options on our list, placing it at number seven. However, a notable advantage of the Shake Shack Hamburger is its impressive protein content, boasting 25 grams of protein, the highest among our top picks.
6th Healthiest: Culver’s ButterBurger “The Original”
The Culver’s ButterBurger “The Original” single might have the highest calorie count on our list at 390 calories (for a single patty without extra toppings), but its other nutritional figures help balance it out, securing its spot as the 6th healthiest. It contains 38 grams of carbohydrates and 7 grams of saturated fat, which are moderate amounts. Notably, its sodium content is significantly lower than Shake Shack’s option, at 480 mg. The Culver’s ButterBurger also provides a substantial 20 grams of protein.
5th Healthiest: Whataburger Jr.
Fans of the Texas-based fast food chain Whataburger will be pleased to know that the Whataburger Jr. is among the healthier fast food burger options. It comes in at 310 calories and contains 36 grams of carbohydrates. While its sodium content is 750 mg, which is higher than some of the burgers ranked below (excluding Shake Shack), it stands out with only 3 grams of saturated fat – the lowest saturated fat content we found in our ranking. With 14 grams of protein, the Whataburger Jr. offers a decent amount for a smaller burger.
4th Healthiest: In-N-Out Hamburger
In-N-Out Burger, a West Coast favorite, earns the 4th spot on our list with its classic Hamburger. It provides 16 grams of protein and contains 360 calories, 37 grams of carbohydrates, 4.5 grams of saturated fat, and 660 mg of sodium. For those looking to further reduce carbs and calories, In-N-Out offers the option to order their burgers “animal style” or lettuce-wrapped. Opting for a lettuce wrap reduces the calorie count to just 200 calories, with 4.5 grams of saturated fat, 390 mg of sodium, and only 8 grams of carbohydrates. While we’re focusing on burgers with buns for this ranking, the lettuce-wrapped version is a great lower-carb alternative.
3rd Healthiest: McDonald’s Hamburger
McDonald’s, a fast food giant, secures the number three spot for healthiest burgers, mirroring its ranking for healthiest fast food fries. The iconic McDonald’s Hamburger is a simple yet satisfying option with 13 grams of protein, 250 calories, 30 grams of carbohydrates, 3.5 grams of saturated fat, and 510 mg of sodium. Its lower calorie and saturated fat content compared to many other fast food burgers make it a healthier choice.
2nd Healthiest: Burger King Whopper Jr.
The second healthiest fast food burger on our list is the Burger King Whopper Jr. This burger is essentially a smaller version of the classic Whopper, maintaining the flavor but with reduced portion size. It offers slightly more protein than the McDonald’s Hamburger, at 15.2 grams, and contains 310 calories, 27 grams of carbohydrates, and 5 grams of saturated fat. The Whopper Jr. truly shines in sodium content, boasting the lowest sodium level on our entire list at just 390 mg. It’s a close call between the top two, highlighting how similar they are in terms of health-conscious choices.
1st Healthiest: Wendy’s Jr. Hamburger
And the winner for the healthiest fast food burger is the Wendy’s Jr. Hamburger! Wendy’s and Burger King were neck and neck, but Wendy’s takes the top spot due to its impressively low calorie count of 280 and lower saturated fat content of 4 grams. With 440 mg of sodium, it remains relatively low in sodium compared to many fast food options. The Wendy’s Jr. Hamburger also provides 15 grams of protein and just 25 grams of carbohydrates. For a fast food burger option, the Wendy’s Jr. Hamburger is a surprisingly balanced and health-conscious choice, making it our pick for the healthiest fast food burger.
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