Warning: Unlock the 9 Best Burger King Macro-Friendly Picks

Founded in 1954, Burger King has been around for over six decades and has established itself as a major global fast-food chain. Currently, Burger King has more than 18,000 outlets in over 100 countries.

Known for its flame-grilled burgers and iconic Whopper, it has firmly established itself in the hearts and stomachs of many. Burger King has been known for its innovative advertising campaigns, including the famous “Have It Your Way” slogan introduced in the 1970s.


Throughout this article, we’re putting “Have It Your Way” to the test. In today’s health-conscious era, many seek macro-friendly options, even at fast-food joints. Although this is not the most macro-friendly type of restaurant, this guide aims to navigate Burger King’s menu, shedding light on the healthier, macro-friendly choices available.

Let’s explore our top 9 picks from Burger King that don’t compromise on taste while ensuring you get the right mix of macros for a healthier lifestyle. Whether you’re post-workout, on-the-go, or just in the mood for a quick fast food option, these picks are tailored for you to hit your macro goals.

All nutritional information used is directly from Burger King’s website.

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Our 9 Macro-Friendly Burger King Choices

Flame-Grilled Beef Hamburger (250 calories, 13g protein, 10g fat, 29g carbs)

Let’s talk about the Flame-Grilled Beef Hamburger, a game-changer in the fast-food realm. This is the lowest-calorie food on the Burger King menu. A juicy burger packed with a punch of 250 calories, ensuring you have enough energy for all your adventures without overloading. At its heart, this burger boasts a juicy beef patty that’s grilled to perfection, giving it that signature smoky flavor everyone raves about Burger King.

With 13g of protein, it’s perfect for muscle recovery after that intense workout sesh. The 10g of fat? It’s just enough to give you that satisfying taste without making you feel guilty. And the 29g of carbs are there to feed your body and brain. So, whether you’re looking to maintain your summer bod or just searching for a macro-friendly indulgence, this burger is your go-to choice.

Honey Mustard BK Royal Crispy Wrap (290 calories, 15g protein, 14g fat, 30g carbs)

If you’re all about those gains, but you also have a mad craving for some top-notch fast food, BK’s got your back. Introducing the Honey Mustard BK Royal Crispy Wrap. Inside this meal is crispy, seasoned chicken wrapped up snugly with fresh lettuce and tangy honey mustard sauce, all cocooned in a soft tortilla.

It’s packing 290 calories, which means you can fit it right into your day without blowing your caloric intake. With 15 grams of protein, it’s a step towards hitting your protein goals! Good for those muscles you’ve been working so hard on. With just 14 grams of fat and 30 grams of carbs, this wrap balances out to give you the energy you need, without going overboard. So, next time you’re out there, hunting for something tasty that won’t mess up your macros, remember this wrap.

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Classic BK Royal Crispy Wrap (310 calories, 15g protein, 17g fat, 28g carbs)

The Classic BK Royal Crispy Wrap is a modern twist on traditional fast-food wraps, specially curated for those always on the go. Inside this wrap, you’ll find a juicy, crispy chicken patty that’s been seasoned to give you that signature Burger King flavor kick. This chicken delight is complemented by fresh lettuce and tangy mayo, all wrapped up in a soft, warm tortilla.

It’s filled with 15 grams of protein, making it a solid choice when you need a quick protein boost. Plus, with just 310 calories, it’s a relatively lighter option, so you can indulge without feeling too guilty.

Whopper Jr. (330 calories, 15.3g protein, 19g fat, 30.2g carbs)

The Whopper Jr. is a delicious and compact take on the classic Whopper from Burger King, perfect for those who crave that iconic Whopper taste in a slightly smaller size. It’s a tantalizing combination of a flame-grilled beef patty that’s juicy and full of flavor, tucked inside a soft sesame seed bun. Layered on the beef patty are fresh lettuce, ripe tomatoes, and crunchy pickles, giving the burger a burst of fresh veggie goodness. To top it off, there’s a dollop of creamy mayonnaise and ketchup, adding that perfect saucy finish.

All these ingredients come together to create a balanced taste explosion in every bite. It’s more than just a burger; it’s an experience that resonates with the macro-friendly crowd who find themselves in Burger King.

Bacon Cheeseburger (340 calories, 18.1g protein, 16g fat, 30.8g carbs)

Let’s break down the iconic Bacon Cheeseburger, a classic that’s been loved for ages. Starting with the foundation, we’ve got a soft and slightly toasted bun that holds everything together. Sandwiched between these buns is a juicy beef patty, seasoned and grilled to perfection. Then comes the star of the show – crispy, smoky bacon that adds that extra punch of flavor. Melted over the beef and bacon is a slice of creamy cheese, giving the burger its rich and gooey goodness. And let’s not forget the fresh elements – crunchy lettuce, a slice of ripe tomato, and perhaps some onions, adding a refreshing touch to balance out the meaty flavors. A hint of condiments, like ketchup or mayo, might be drizzled in for that added zest.

This is the most macro-balanced burger at Burger King. Together, all these ingredients harmonize to create a symphony of taste in every bite. So, next time you grab a Bacon Cheeseburger, you’ll know exactly what makes it so irresistibly delicious!

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12 Pc. Chicken Fries (340 calories, 20g protein, 18g fat, 25g carbs)

When you hear “Chicken Fries“, you might wonder, “What’s that?” Well, let’s break it down. Imagine the protein of chicken, sculpted into fun, fry-like shapes. These aren’t your ordinary chicken tenders; they’re a unique blend of juicy chicken with the perfect touch of seasoning and crunch. Think of them as the playful cousin of chicken nuggets!

This menu item is the most macro-balanced chicken option at Burger King. With 340 calories, they’re not just a tasty treat but also a macro-friendly choice. Packing in 20g of muscle-loving protein, they’re perfect for those of you keeping an eye on your gains. The 18g of fat provides essential fats our bodies need, while the 25g of carbs gives you that energy kick for your next adventure. Take a look at the Condiments Table below to find a sauce according to your macro count.

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Flame-Grilled Beef Double Hamburger (360 calories, 22g protein, 17g fat, 29g carbs)

What makes the Flame-Grilled Beef Double Hamburger a good choice for those watching their macros? At the heart of this tasty delight are two juicy, flame-grilled beef patties that deliver a bold, smoky flavor. With a total of 22 grams of protein packed into this dish, it’s a solid pick for muscle fuel after that intense workout. And though it comes with 17 grams of fat, remember, not all fats are villains – our bodies need some to function well. Plus, with 29 grams of carbs, you get that energy kick, essential for keeping you moving and grooving throughout the day.

So, if you’re into balancing out your protein, fat, and carbs, this double hamburger is not only mouthwateringly delicious but also fits right into that macro-friendly diet of yours. Dig in and enjoy, all while keeping those fitness goals in check!

Ham, Egg, & Cheese Croissan’wich (412 calories, 20.9g protein, 22.5g fat, 31.8g carbs)

Looking for a filling breakfast without compromising your macro goals when you end up at Burger King? Check out the Ham, Egg, & Cheese Croissan’wich. It’s the most macro-balanced breakfast choice Burger King offers, with a combo of carbs, protein, and fats. With 31.8g of carbs to fuel your day, 20.9g of protein to keep those muscles fed, and 22.5g of good fats for lasting energy.

It’s the ideal choice for those up in the morning and on the go. And at just 412 calories? You’re getting all the flavor without sacrificing your daily macros. So, next time you swing by BK, give this macro-friendly gem a try!

Chicken Garden Salad w/o Dressing (550 calories, 36g protein, 29g fat, 81g carbs)

Let’s break down this power-packed Chicken Garden Salad that’s going to keep you fueled and fit. Starting with a base of crisp, fresh greens that give you those essential fibers and micros. Tossed in are juicy chunks of grilled chicken, which is your protein hero here with a whopping 36g! We’ve also got a mix of vibrant veggies like tomatoes, cucumbers, and bell peppers, bringing in a burst of flavors and essential nutrients.

The 29g of fats and 81g of carbs are not the best for your macros, but if it’s a protein-packed salad you want from Burger King, this is the one. Ditch the dressing, and you’ve got a fresh, vibrant, and mega macro-friendly meal that’s perfect for those looking to balance taste with nutrition.

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Condiments & Sides

ItemsTotal CaloriesTotal FatTotal CarbsTotal Protein
Garden Side Salad w/o Dressing1108g3g9g
Ken’s Golden Italian Dressing19020g4g0
Ken’s Ranch Dressing21020g4g<1g
Ken’s Lite Honey Balsamic Vinaigrette1208g13g0
Mott’s Natural Applesauce50013g0
Ketchup (Packet)1003g0
Mayonnaise (Packet)809g1g0
Strawberry or Grape Jam (Packet)2507g0
Breakfast Syrup (1 oz)90024g0
BBQ Dipping Sauce (1 oz)50012g0
Ranch Dipping Sauce (1 oz)14014g1g<1g
Buffalo Dipping Sauce (1 oz)808g2g0
Zesty Onion Ring Dipping Sauce (1 oz)15016g3g0
Honey Mustard Dipping Sauce (1 oz)906g8g0


The world of fast food is vast and varied, but making health-conscious decisions doesn’t mean forgoing your favorite chains. With this guide, your next visit to Burger King can be both delicious and macro-friendly. Remember, it’s not just about eating less but eating right.

These 9 selections from Burger King have been made to offer balanced flavor with the best macro-focused nutrition. So next time you find yourself at Burger King drive-thru and you’re craving a speedy meal, these choices will help you stay on track with your macro targets.

Check out more Macro-Friendly Fast Food Options here.

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