According to Amber Young, RD, the goal of dining at any fast food establishment is “[finding] the sweet spot between what sounds good and what will help you feel nourished and satisfied.” If Burger King (BK) is on the menu, you may be wondering which item fits Young’s criteria. When asked what they choose when rolling up to the drive-thru, the dietitians we spoke with agreed that the Whopper Jr. is their top pick. Here’s why. 

Why a Whopper Jr. is an RD’s top BK choice

A smaller version of BK’s classic Whopper, the Whopper Jr. features a beef patty topped with tomatoes, lettuce, mayo, ketchup, pickles and onions, sandwiched between a toasted sesame seed bun. Here’s why it stands out, according to dietitians. 

BK Whopper Jr. Nutrition

“The Whopper Jr. provides a satisfying burger experience with fewer calories and less fat compared to larger burgers,” says Tara Collingwood, M.S., RDN, CSSD.

Here are the nutrition facts for the Whopper Jr:

• Calories: 330
• Total fat: 18g
• Saturated fat: 5g
• Sodium: 560mg
• Carbs: 30g
• Fiber: 2g
• Total sugars: 7g
• Added sugars: n/a
• Protein: 15g

It Contains a Good Amount of Protein

The Whopper Jr. provides 15 grams of protein—not bad for a smaller sandwich. That said, if you’re looking for more protein, you can easily order a Double Whopper Jr., which is what Young recommends. “The double beef patty increases the protein content to about 25 grams,” she says, adding, “Honing in on protein can be helpful since it’s a nutrient that supports fullness, blood sugar stability, and sustained energy.” 

Hungry for more? If you’re looking for an option that’s higher in protein (and calories), Sarah Schlichter, M.P.H., RD says the original Whopper can be a relatively healthy option. She notes that the original Whopper provides 31 grams of protein and 670 calories, though you can easily reduce the calorie amount (and saturated fat) by asking for no mayo. 

It’s Lower in Sodium Compared to Other Menu Items 

The Whopper Jr. contains 560 mg of sodium, while the Double Whopper Jr. has 582 mg of sodium. . This is about half of the sodium content of the original Whopper. While less than many other BK menu items, it’s worth noting that 560 mg isn’t a low amount of sodium. In fact, a Whopper Jr. contains about 25% of your daily sodium limit. For this reason, it’s still a good idea to keep an eye on your sodium intake at other meals that day. 

It Provides Some Veggies

The Whopper (and all its variations) comes with tomatoes, onions, lettuce and pickles. However, if you’re looking to boost the fiber content further, your options are pretty limited. BK doesn’t offer salads or fruit on the side (unless you get a King Jr. Kids Meal, in which case you can go for applesauce). Instead, Schlichter and Young recommend asking for extra lettuce, tomatoes and onions. 

Tips for Ordering a Healthy Meal at BK

Heading to BK? If the Whopper doesn’t appeal to you, here are some tips for choosing an entree that fits your nutritional goals, yet is still enjoyable to eat: 

• Don’t Arrive Super Hungry: If your stomach is grumbling by the time you walk in or drive up, then you may not make the healthiest choice. “If you’ve waited too long to eat, then you’re probably feeling super hungry and more likely to overorder,” says Vanessa Imus, M.S., RDN. “This means you might decide you need a large fry when, in fact, a small fry would be sufficient for your burger.” 
• Prioritize Protein and Fiber: Collingwood recommends choosing entrees with a good source of protein, like beef, egg or grilled chicken (if available—typically BK only offers crispy chicken, though you can find grilled alternatives in some areas). Also make sure to up the fiber by choosing items with veggies—lettuce, tomatoes, onion and pickles all count—whenever you can. 
• Ask for Mayo On the Side: To keep saturated fat to a minimum, Collingwood recommends asking for creamy sauces, like mayo, on the side—or nixing them from your order completely. 
• Downsize It: Opting for Jr.-sized burgers and value-sized fries (the smallest size) can help reduce calories and saturated fat while still getting to enjoy the menu items you enjoy.
• Order Water or Unsweetened Iced Tea: “Don’t waste your calories on sugar-laden sodas or juices,” says Imus. Instead, opt for water or unsweetened iced tea.
• Eat Slowly: If your eating pace puts the “fast” in fast food, Imus recommends slowing down and chewing your food thoroughly. Not only will this help with digestion, but by taking a break between bites, you’ll have more time to notice when you’re full. “Before ordering, think about how you want to feel after you’re done eating—satisfied, not overly stuffed or lethargic,” Imus adds.

Our Expert Take

The next time you’re at BK, consider ordering the Whopper Jr.,—an RD-approved pick for its relatively balanced nutritional profile. Depending on your calorie needs and how hungry you are, the Double Whopper Jr. or original Whopper may also be good options. To help cut down on saturated fat and boost fiber intake, dietitians recommend ordering your burger mayo-less with extra veggies. 

It’s also important to keep in mind that if the Whopper Jr. doesn’t float your boat, you don’t have to go for it. “It’s okay to choose what genuinely sounds good to you,” says Young.  By being mindful of your oder—choosing a smaller size or asking for extra veggies, for example—and slowing down when you eat, you can likely fit your favorite BK menu item into an overall healthy diet.