The 13 Healthiest Fast Food Burgers You Can Order — Eat This Not That

Making a healthy decision when it comes to fast-food restaurants can be hard. Fast food is notoriously high-fat, high-calorie, and greasy—and burgers, a drive-thru raw material, are no different. That being said, not all burgers are atrocious for you. According to dietician nutritionists, there are actually 13 orders that meet the requirements to be the healthiest fast food burgers. “ When I look at what defines a healthy burger, as a dietician and culinary student, I consider nutrition, flavor, appearance and if it actually makes me feel meet, ” says Amber Pankonin MS, RD, LMNT, registered dietician and owner of Stirlist. “ When considering nutriment, I look at calories from fat, carbohydrates, and protein, and I besides consider sodium subject. ”

We asked three dietitians for their top picks of the healthiest fast food burgers you should order at your following blockage at your favorite fast-food restaurant .
whopper jr burger king

Per burger

: 310 calories, 18 gram fatness ( 5 gravitational constant saturated fat ), 390 milligram sodium, 27 gigabyte carbs ( 1 fiber, 7 gram sugar ) 13 gravitational constant protein
“ It does n’t feel like I ‘m depriving myself at all when choosing this burger, ” says Pankonin. “ I love the flavor and the addition of fresh tomatoes, lettuce, and onion. The sum of sodium is great for a fast-food burger. ” If you ‘re watching your salt intake, you might want to check out early dietitian-approved low-sodium fast food orders .
in and out burger

Per burger

: 240 calories, 17 gigabyte fat ( 4 thousand saturated fatness ), 370 milligram sodium, 11g carbs ( 3 fiber, 7 g sugar ) 13 g protein
“ In-N-Out has an easy menu to choose from with healthy options for all different hamburger types. I like this hamburger because you do n’t feel guilty with carbohydrates from the buns, ” says Jonathan Valdez, owner of Genki Nutrition and media spokesperson for New York State Academy of Nutrition and Dietetics. “ It ‘s a big serve size, but you do n’t have to worry about the total of sodium and cholesterol intake than other comparable sized burgers. ”
Jack in the box jumbo jack

Per burger

: 280 calories, 11 gram fat ( 4 deoxyguanosine monophosphate saturated fatty ), 680 magnesium sodium, 32 deoxyguanosine monophosphate carbs ( 1 roughage, 5 gigabyte sugar ), 14 guanine protein
“ This burger packs 14 gigabyte of protein, ” says Tony Castillo, MS, RDN, LD, registered dietician dietician and nutrition adviser for RSP Nutrition .
wendys cheeseburger deluxe

Per burger

: 340 calories, 30 deoxyguanosine monophosphate fatness ( 7 gram saturated fatty ), 610 milligram sodium, 27g carbs ( 1 roughage, 6 deoxyguanosine monophosphate sugar ), 15 deoxyguanosine monophosphate protein
“ This hamburger is very similar to BK ‘s Whopper Jr, but it does have a little more sodium, ” says Pankonin. “ overall, very satisfy and tastes great. ”
mcdonalds hamburger

Per burger

: 250 calories, 9 thousand fat ( 3 thousand saturated fat ), 480 magnesium sodium, 31g carbs ( 1 character, 6 g carbohydrate ) 12 gigabyte protein
Coming from the same restaurant that coined the supersize, it ‘s about surprising that McDonald ‘s can rank on a list of the healthiest fast food burgers. “ This hamburger merely has 9 g of fatten and 12 gigabyte of protein, ” says Castillo. “ You could add a side salad to this meal to round it out. ” For more ideas of what you should n’t necessarily order at the Golden Arches, check out our tilt of the worst menu items at McDonald ‘s .
butter burger

Per burger

: 390 calories, 17 gigabyte fat ( 7 g saturated fat ), 480 milligram sodium, 38g carbs ( 1 fiber, 6 g sugar ) 20 g protein
“ The original butter burger not merely looks visually appealing, but it is ace satisfy, ” says Pankonin. “ I besides appreciate Culver ‘s commitment to sustainability and that the burger comes from 100 percentage establish gripe. ”
Steak n shake single steakburger and fries

Per burger

: 320 calories, 14 gram fat ( 5 deoxyguanosine monophosphate saturated fatty ), 830 milligram sodium, 32 gram carbs ( 3 gravitational constant fiber, 6 guanine carbohydrate ), 15 gravitational constant protein

“ For a hamburger, this is a lower calorie option, ” says Valdez. “ It ‘s about to the 20 grams of protein for a meal, which should be a finish. ”
burgerfi single burger

Per burger

: 521 calories, 27 gravitational constant fat ( 10 gigabyte saturated fat ), 685 milligram sodium, 44 gigabyte carbs ( 1 fiber, 9 g boodle ) 24 g protein
“ This hamburger tastes amazing and is fabulously filling. This might be a little higher in calories compared to the others, but I like that when I eat it, I feel wholly satisfied, ” says Pankonin. “ however, I besides love the fact that I can [ cut carbs and ] decree this ‘green style ‘ which eliminates the bun and replaces it with clean, crisp boodle. Although the nutrition facts are n’t available with fleeceable style, I ‘m guessing that would easily reduce the calories and sodium hold it a 300 calorie burger with 500 mg ( or less ) of sodium. ”
sonic burger

Per burger

: 330 calories, 16 deoxyguanosine monophosphate adipose tissue ( 4.5 gigabyte saturated fatten ), 610 magnesium sodium, 32g carbs ( 2 fiber, 5 gigabyte carbohydrate ) 15 g protein
“ This hamburger has 15g of protein and you can ask for extra veggies ! ” says Castillo .
white castle original slider

Per burger

: 140 calories, 7 deoxyguanosine monophosphate fat ( 2.5 gravitational constant saturated fatness ), 380 magnesium sodium, 16 deoxyguanosine monophosphate carbs ( 1 character, 2 deoxyguanosine monophosphate boodle ) 6 gravitational constant protein
“ This service size is the smallest compared to most burgers, but provides a agile sting and you do n’t feel guilty about eating another if you want ( no one very eats merely one skidder ), ” says Valdez. “ The jazz band meal comes with 4 original sliders, small fries, and a drink that can be shared with a supporter, and does n’t hurt your wallet. ”
Freddys single steakburger california style

Per burger

: 450 calories, 22 gigabyte fatty ( 8 gram saturated fat ), 490 milligram sodium, 35 deoxyguanosine monophosphate carbs ( 1 roughage, 7 gram sugar ), 26 deoxyguanosine monophosphate protein
“ This burger might have a few more calories, but it ‘s the healthy hamburger choice at Freddy ‘s when you consider calories and sodium, ” says Pankonin. “ There is no need to order any side items when ordering this hamburger because it will make you feel extremely satisfy. ”
Wendys jr hamburger

Per burger

: 250 calories, 11 guanine fatty ( 4 g saturated fat ), 420 magnesium sodium, 25 guanine carbs ( 1 fiber, 5 g boodle ) 13 gigabyte protein
“ This burger is flavor-packed and hefty, even if it is a ‘Jr. ‘ burger, ” says Valdez. “ This ground beef is bigger, has fewer calories, and more protein than the leading rival apparent ground beef at Mcdonald ‘s. And it ‘s the best bang for your sawhorse. ”

13. Five Guys Hamburger (half bun, lettuce, tomato, grilled mushrooms, jalapeño, no condiments)

Five guys burger jalapeno mushroom

Per burger

: 436 calories, 21.5 thousand fatten ( 9.75 gram sat. fatten ), 276 milligram sodium, 23.5 g carbs, ( 1 gravitational constant character, 6 gigabyte sugar ), 14.5 gigabyte protein
For the total of calories and protein in this large hamburger, it will deliver “ a higher repletion horizontal surface than their early burger counterparts, ” says Valdez. “ I chose this without having condiments, which can have hidden sodium, but replaced it with other flavors like a mushroom which can be meat-like, jalapeños for a little spice, and a fresh taste with boodle and tomatoes. And I cut the bun to equitable half to have some carbohydrates as it is the main beginning of energy, but not excessively dense on the entire carbohydrate component—the perfect balance. ”