When it comes to fast food, the notion of enjoying a burger while maintaining a healthy lifestyle might seem counterintuitive. However, with a thoughtful approach, indulging in fast food can still align with a balanced diet. Registered dietitian Lauren Manaker emphasizes that burgers can provide protein and essential nutrients, especially when they are customized wisely. Below, we explore how to enjoy fast food burgers without derailing your health goals.
- Spoiler: A fast food burger can fit into a well-balanced diet. According to registered dietitian Lauren Manaker, burgers can still deliver protein and nutrients—especially when ordered strategically with veggie toppings and fewer high-fat additions.
- Sodium and saturated fat are the biggest red flags to look out for when choosing a burger. Yes, even more so than calories or carbs, which can be controlled by meal balancing and portion sizes.
- McDonald’s, Wendy’s, and Burger King topped the list for the healthiest fast food burgers.
Even if you’ve been laser-focused on your health and wellness goals in the new year, there’s a time and a place to treat yourself. Yes, you can feel good and order the occasional fast food cheeseburger. Life is all about balance, and that means treating yourself, too. Toss in a side of fries while you’re at it.
As registered dietitian and nutritionist Lauren Manaker points out, a burger can even offer some serious protein and valuable nutrients, too, “depending on the toppings and preparations.” It’s just a matter of where you’re ordering from—some are better, and some are worse—and how you’re ordering.
“Choosing a burger with more veggie toppings, skipping high-fat extras like bacon or mayonnaise, and possibly opting for a smaller patty can make it a smarter choice. And add lots of veggies to the mix,” Manaker tells Delish.
Though there’s a lot to consider when studying the nutritional facts, she names sodium as the biggest red flag due to its impact on heart health. She also says to watch out for saturated fat, which can raise cholesterol levels, and to understand calories, though everyone’s needs and goals are different in that department.
It all depends “on your age, activity level, and health goals, but general recommendations include limiting saturated fat to less than 10% of your daily calories, keeping sodium to below 2,300 mg per day, and managing your total calories to align with your energy needs,” Manaker says.
To save you the time and hassle of studying the nutritional facts yourself, we scoured 15+ menus to find the healthiest (or…least unhealthy) fast food burgers out there based on Manaker’s tips. With her warnings about sodium and saturated fats—and the understanding that carbs and calories can be controlled through portion sizes and meal balancing—we narrowed the list to seven finalists.
#7: Shake Shack Hamburger
While Shake Shack’s signature Shackburger—which comes piled with toppings and special sauce—isn’t your best option, the chain’s classic hamburger is a healthier choice. For a fast food burger, it’s relatively low in calories (370) and contains 24 grams of carbs, 8 grams of saturated fat, and a notable 850 milligrams of sodium. This makes it the seventh-healthiest option we found at fast food chains. However, the silver lining is that it has the most protein of all our picks, boasting an impressive 25 grams.
#6: Culver’s ButterBurger
The Culver’s ButterBurger has the highest calorie count (390 for a single without extra toppings) on our list, but the rest of its nutritional stats help balance it out. It contains 38 grams of carbs, 7 grams of saturated fat, and 480 milligrams of sodium—much lower than the Shake Shack option. It also delivers an impressive 20 grams of protein.
#5: Whataburger Jr.
For fans of the cult-favorite fast food joint Whataburger, the Whataburger Jr. is among the healthiest options at just 310 calories and 36 grams of carbs. While the sodium content—580 mg—is similar to that of other burgers on our list (excluding Shake Shack), it boasts only 3 grams of saturated fat, the lowest of our selections. A noteworthy achievement!
Considering it is a Jr., its protein content is somewhat less than Shake Shack and Culver’s, but still a decent 14 grams.
#4: In-N-Out Hamburger
In-N-Out fans can celebrate. The classic hamburger has 16 grams of protein, just 360 calories, 37 grams of carbs, 4.5 grams of saturated fat, and 660 mg of sodium, offering a slight advantage over the Whataburger Jr. For an even healthier option, consider ordering it protein style, which wraps it in lettuce and reduces the calorie count to just 200, along with 4.5 grams of saturated fat, 390 milligrams of sodium, and only 8 grams of carbs. (We’re not including the bunless version in our official ranking, as buns play a key role!)
#3: The Classic McDonald’s Burger
McDonald’s has claimed the number three spot for both healthiest fries and burgers. The fast-food icon’s classic burger totals 12 grams of protein, just 250 calories, 30 grams of carbs, a mere 3.5 grams of saturated fat, and 510 milligrams of sodium. It’s an impressive option—especially great if you’re looking for a lower-calorie choice.
#2: Burger King’s Whopper Jr.
Our number two pick is the beloved Whopper Jr. from Burger King. While it’s a bit smaller than the classic Whopper, it still packs in significant nutritional value. This burger offers 15.2 grams of protein, 310 calories, 27 grams of carbs, and 5 grams of saturated fat. Notably, it has the lowest sodium content on our entire list, at only 390 mg, solidifying its status as the second healthiest option.
The #1 Most Healthy: Wendy’s Jr. Hamburger
And we have a winner! Wendy’s takes the top spot with its Jr. Hamburger, which boasts an impressively low calorie count of just 230 and only 4 grams of saturated fat. With a sodium level of 470 milligrams, this burger also provides 12 grams of protein and just 24 grams of carbs—making it the healthiest fast food burger option.
