Typically, you don’t consider picking up anything nutritious when you go to your favourite fast food joint. There is absolutely no harm in occasionally fulfilling your junk food cravings with a burger and fries—maybe even a milkshake—because this can sometimes be the most satiating experience. But there are other instances when you have to get a quick, inexpensive, and handy lunch from a fast food restaurant. In these situations, you could be hankering for something that won’t completely undermine your current health objectives, therefore we decided to find out about some of the healthiest fast food burgers now on the market.
In order to do this, we spoke with a number of knowledgeable dietitians to gather their recommendations for healthier burger options. The Nutrition Twins, also known as Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, note a trend on the list that isn’t surprising: single burgers without all the fixings, cheese, extra meat, etc. These are best when it comes to keeping calories, fat, saturated fat, and sodium in check.
See which hamburgers made the cut for the list of healthier fast food options by reading on. Check out 8 Healthiest Meals To Order at Olive Garden for more advice on how to eat out while still achieving your health goals.
1.The Jr. Wendy’s Cheeseburger
290 calories, 14 g of fat (6 g saturated), 610 mg of sodium, 26 g of carbohydrates (1 g of fibre, 6 g of sugar), and 14 g of protein per burger.
There are many high-end burger alternatives at Wendy’s, including the notorious Dave’s Triple and the Bourbon Bacon Cheeseburger. But, this fast food restaurant also offers some healthy options.
The Wendy’s Jr. Cheeseburger has fewer than half the calories of most burgers (290 to be exact), according to the Nutrition Twins, but there is still room to add more nutrients by ordering a side salad. “This cheeseburger’s salt and saturated fat levels aren’t low, but they are lower than those of many other burgers. It is possible to drastically reduce the salt content if you omit the pickles and use less ketchup and mustard.”
Whopper Jr. from Burger King 2.
334 calories, 18 g of fat (5 g saturated), 601 mg of sodium, 30 g of carbohydrates (2.5 g fibre, 8 g sugar), and 17 g of protein per burger.
The Whopper Jr. from Burger King is another quick and healthy burger choice to consider if you’re in a hurry.
The Nutrition Twins claim that this burger contains 334 calories, which is not excessive compared to the nutrition facts for a Wendy’s Jr. cheeseburger. “Although the calories are a little bit greater than the Wendy’s burger, the sodium and saturated fat are a little bit lower.”
This burger offers “17 grammes of delicious protein,” which might help you feel fuller for a longer period of time, they note claim.
Jack in the Box 3. Hamburger
280 calories, 11 g of fat (4 g saturated), 680 mg of sodium, 32 g of carbohydrates (1 g fibre, 5 g sugar), and 4 g of protein are contained in one burger.
The Jack in the Box Hamburger made the list because, according to Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and member of our Medical Expert Board, “its total calories and protein, which is nutritionally comparable to the other selections,” made it there.
This particular burger’s relatively low level of saturated fat, when compared to other options, is another factor that helped it make the list of the healthiest fast food burgers. A fast food lunch with only 4 grammes of saturated fat isn’t bad when compared to the recommended daily intake of 13 grammes.
4.Hamburger from In-N-Out with onion
390 calories, 19 g of fat (5 g saturated), 650 mg of sodium, 39 g of carbohydrates (3 g fibre, 10 g sugar), and 16 g of protein per burger.
The single patty hamburger without cheese is a fast food burger with a good nutritional profile, according to Sydney Greene MS, RDN. It might not be the most sumptuous option on the menu. of the of of the in the in of the at the of the of the of the of the of any of any of any of any of any of any of any of any of any of any of any of any of any of any of any of of any of any of any
Greene suggests using lettuce in place of the hamburger bun to increase the nutritious value even further.
5.A hamburger
250 calories, 9 g fat (3.5 g saturated fat), 510 mg sodium, 31 g carbohydrates (1 g fibre, 6 g sugar), and 12 g protein per burger.
According to the Nutrition Twins, this hamburger is at the top of the list in terms of calories, saturated fat, and sodium. “To increase the fibre, antioxidants, and nutrients,” the author advises, “include apple slices or a nutritious side from your own kitchen.”
The major drawback of these burgers, they note, is that they only provide 12 grammes of protein per serving, but you should aim for at least 20 grammes.
Shake Shack Hamburger, no. 6
370 calories, 18 g of fat (8 g saturated), 850 mg of salt, and 24 g of carbohydrates per burger (0 g fiber, 5 g sugar)
You should occasionally reward yourself with a cheeseburger from Shake Shack, cheese fries, and a signature malt shake. But if you want something lighter, skip the shake and get a basic Shake Shack hamburger.
According to Goodson, Shake Shack makes its own 100% all-beef patties and offers a variety of vegetable toppings and a lettuce bun substitute. Goodson draws attention to the fact that this burger still has a high caloric and fat content.
7.The Shroom Burger from Shake Shack
510 calories, 27 g fat (10 g saturated fat), 670 mg salt, and 49 g carbohydrates per burger (0 g fiber, 7 g sugar)
Speaking of Shake Shack’s fresh ingredients, the restaurant’s Shroom Burger is a great choice if you prefer a fast food burger without meat.
A portobello mushroom burger, according to Greene, is a breath of fresh air among the influx of synthetic meats on fast food menus. Also, this “burger” contains a lot less sodium than some of the other Shack burgers.
8.Hamburger from Burger King
251 calories, 10 g fat (4 g saturated fat), 560 mg sodium, 29 g carbohydrates (1 g fibre, 7 g sugar), and 13 g protein are contained in each burger.
Burger King does offer a number of unhealthy options, but in addition to the Whopper Jr., you may also have a classic hamburger there without overindulging in calories or fat.
The Nutrition Twins claim that this Burger King hamburger is superior to their Whopper Jr. because it contains fewer calories, total fat, and the artery-clogging saturated kind. Also, it has a lower salt content than the majority of other fast food burgers at 560 milligrammes, even if that is only a third of the daily maximum that many individuals should consume.
9.The Mini Hamburger from Five Guys
540 calories, 26 g fat, 380 mg salt, and 39 g carbohydrates per burger.
According to Goodson, The Little Hamburger uses fresh, house-made patties without any additives and offers one hamburger as opposed to the traditional two. You have the option of adding any toppings you choose, but for some colour and nutrients, I suggest lettuce, tomatoes, and grilled onions.
Also, you can substitute lettuce for the bun to increase the nutritional content and reduce the amount of carbohydrates you consume.
10.The original Culver’s ButterBurger
390 calories, 17 g of fat (7 g saturated), 480 mg of sodium, 38 g of carbohydrates (1 g of fibre, 6 g of sugar), and 20 g of protein per burger.
Although frozen custard may be what Culver’s is most known for, their ButterBurger is nonetheless tasty and has a respectable amount of nutrition. This fast food burger has fewer calories, total fat, and saturated fat than many others. It ranks second on our list in terms of sodium content, just behind the Five Guys Small Hamburger. The 20 grammes of protein in each sandwich is an additional advantage of choosing this one.
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