Burger cravings often lead us to prioritize taste over health. A delicious combo of a burger and fries, or even a tempting milkshake, can certainly satisfy our desires, and indulging occasionally is perfectly fine. However, there are also moments when we need a quick, budget-friendly meal that aligns with our health goals. If you’re looking for healthier fast-food burger options, we’ve consulted several expert dietitians to provide their insights.
We spoke with Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, known as The Nutrition Twins, to help identify better burger choices. Interestingly, they suggest that the best options tend to be single burgers without extra toppings, cheese, or additional meat. This approach helps control calorie, fat, saturated fat, and sodium intake.
By opting for healthier choices, you can still enjoy the fast food experience while being conscious of your health goals. Plus, consider making a nutritious homemade burger that fits your needs perfectly! Check out this recipe for a healthy homemade burger: https://thebigmansworld.com/healthy-burgers/
1) Wendy’s Jr. Cheeseburgers
PER BURGER: 290 calories, 14 g fat (6 g saturated fat), 610 mg sodium, 26 g carbs (1 g fiber, 6 g sugar), 14 g protein
While Wendy’s menu features several fancy burger options like the Dave’s Triple or Bourbon Bacon Cheeseburger, there are also healthier alternatives available.
The Nutrition Twins recommend Wendy’s Jr. Cheeseburger, which contains less than 300 calories (290 to be exact), which is significantly lower than most burgers. They suggest pairing it with a side salad to amp up the nutrient content. While the sodium and saturated fat in this burger aren’t low, they are comparatively lower than many other burgers. Additionally, you can reduce the sodium content further by skipping the pickles and opting for light ketchup and mustard.
By making smart choices at Wendy’s, you can indulge in a burger while staying within your health goals.
2) Burger King Whopper Jr Burgers
PER BURGER: 334 calories, 18 g fat (5 g saturated fat), 601 mg sodium, 30 g carbs (2.5 g fiber, 8 g sugar), 17 g protein
If you’re looking for a healthy burger option that’s quick and easy, consider the Whopper Jr. from Burger King.
According to the Nutrition Twins, the Whopper Jr. is similar in nutrition stats to Wendy’s Jr. Cheeseburger. With 334 calories, it won’t blow your daily calorie intake, and the sodium and saturated fat content is slightly lower than other burgers. Additionally, the Whopper Jr. contains 17 grams of protein, which can help keep you full for longer.
In situations where you need a quick meal, the Whopper Jr. can be a decent choice that still aligns with your health goals.
3) Jack in the Box Hamburgers
PER BURGER: 280 calories, 11 g fat (4 g saturated fat), 680 mg sodium, 32 g carbs (1 g fiber, 5 g sugar), 4 g protein
Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and member of our Medical Expert Board, explains that the Jack in the Box Hamburger has made it to the list due to its total calories and protein, making it nutritionally comparable to other options.
Additionally, compared to other fast food burgers, the Jack in the Box Hamburger is relatively low in saturated fat. With only 4 grams of saturated fat, it falls within the recommended daily intake of around 13 grams.
If you’re looking for a healthier burger option while on-the-go, the Jack in the Box Hamburger can be a decent choice.
4) In-N-Out Hamburgers With Onion
PER BURGER: 390 calories, 19 g fat (5 g saturated fat), 650 mg sodium, 39 g carbs (3 g fiber, 10 g sugar), 16 g protein
According to Sydney Greene MS, RDN, the single patty hamburger without cheese is a fast food burger with a solid nutrition profile, despite not being the most indulgent item on the menu. Greene suggests aiming for at least 15 grams of protein and 10-20 grams of fat in a meal, making this burger a great option.
Additionally, you can boost the nutritional value further by replacing the hamburger bun with lettuce.
While it may not be the most exciting choice, the single patty hamburger without cheese can be a healthier alternative for those looking to stay within their health goals.
5) McDonald’s Hamburgers
PER BURGER: 250 calories, 9 g fat (3.5 g saturated fat), 510 mg sodium, 31 g carbs (1 g fiber, 6 g sugar), 12 g protein
According to the Nutrition Twins, this particular hamburger has high calorie, saturated fat, and sodium content, making it the least healthy option on the list. To improve the nutritional value of the meal, they suggest adding apple slices or a healthy side from home to increase fiber, antioxidants, and nutrients.
However, the burger’s biggest drawback is its low protein content of only 12 grams, as it falls short of the recommended daily intake of at least 20 grams of protein per meal.
6) Shake Shack Hamburgers
PER BURGER: 370 calories, 18 g fat (8 g saturated fat), 850 mg sodium, 24 g carbs (0 g fiber, 5 g sugar)
Indulging in a burger, cheese fries, and a famous malt shake at Shake Shack can be a tempting treat. However, if you’re looking for a lighter option, consider trying the regular Shake Shack Hamburger and skipping the shake.
According to Amy Goodson, Shake Shack uses fresh ingredients and 100% all-beef patties made in-house, with a wide selection of vegetable toppings and lettuce bun alternatives available.
Despite its healthier options, Goodson notes that the Shake Shack Hamburger is still on the higher end in terms of calories and total fat. By choosing this burger, you can still enjoy a delicious meal while keeping your health goals in mind.
7) Shake Shack Shroom Burgers
PER BURGER: 510 calories, 27 g fat (10 g saturated fat), 670 mg sodium, 49 g carbs (0 g fiber, 7 g sugar)
For those who prefer a non-meat option for their fast food burger, Shake Shack’s Shroom Burger is a great choice that features fresh ingredients.
According to Sydney Greene, the portobello mushroom burger is a refreshing change from the fake meat options that are becoming more popular on fast food menus. Additionally, the Shroom Burger contains significantly less sodium than some of the other burgers available at Shake Shack.
By choosing the Shroom Burger, you can indulge in a delicious and healthy meal that aligns with your dietary preferences.
8) Burger King Hamburgers
PER BURGER: 251 calories, 10 g fat (4 g saturated fat), 560 mg sodium, 29 g carbs (1 g fiber, 7 g sugar), 13 g protein
While Burger King offers many unhealthy options, there are still some decent alternatives available. In addition to the Whopper Jr., you can opt for a traditional hamburger without consuming excessive calories and fat.
According to the Nutrition Twins, Burger King’s Hamburger is a healthier choice than the Whopper Jr., with fewer calories and total fat, including the harmful saturated kind. Moreover, the hamburger contains 560 milligrams of sodium, which is lower than most other fast food burgers, although it still accounts for one-third of the maximum recommended daily intake for many people.
By choosing the Burger King Hamburger, you can enjoy a tasty fast food meal without jeopardizing your health goals.
9) Five Guys Little Hamburgers
PER BURGER: 540 calories, 26 g fat, 380 mg sodium, 39 g carbs
Amy Goodson suggests trying the Little Hamburger if you’re looking for a healthier option at a fast food restaurant. This burger features a single patty made with fresh, additive-free, in-house patties. Additionally, you can add any toppings you want, such as lettuce, tomatoes, and grilled onions, to increase color and nutrient content.
Furthermore, you can replace the bun with lettuce to further enhance the nutritional value of your meal while reducing your carbohydrate intake.
10) Culver’s Original Butter Burgers
PER BURGER: 390 calories, 17 g fat (7 g saturated fat), 480 mg sodium, 38 g carbs (1 g fiber, 6 g sugar), 20 g protein
While Culver’s is famous for its frozen custard, their ButterBurger is also a tasty option with decent nutritional value. Compared to many other fast food burgers, it has lower calorie, total and saturated fat content. It is also low in sodium, ranking as the second lowest on our list, behind only the Five Guys Little Hamburger. Additionally, the ButterBurger contains 20 grams of protein per sandwich, making it a filling and satisfying option.
11) Steak ‘n Shake Single Steakburgers
PER BURGER: 320 calories, 14 g fat (5 g saturated fat), 820 mg sodium, 32 g carbs (3 g fiber, 6 g sugar), 15 g protein
The Steak ‘n Shake Steakburger stands out as a lower-calorie pick on our list, featuring a relatively low saturated fat content when compared to other fast food burgers. While Steak ‘n Shake is well-known for its tempting fries and shakes, choosing just the burger can help you maintain a healthier meal option.
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