The Diet Chef

Everyday meals, without everyday calories

  • All Recipes
  • Breakfast
  • Lunch
  • Dinner
  • About Me
    • Facebook
    • Instagram
    • YouTube
menu icon
go to homepage
search icon
Homepage link
  • All Recipes
  • Breakfast
  • Lunch
  • Dinner
  • About Me
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    15+ Low Calorie Burger King Menu Options

    Published: Apr 14, 2025 · By: Joe Duff

    From burgers to chicken to breakfast sandwiches, everything on this low calorie Burger King list comes out to less than 450 calories! So, if you thought you had to skip Burger King while following a low calorie diet, think again.

    A compilation of Burger King low calorie menu items.

    Table of Contents

    • The Best Low Calorie Burger King Menu Orders
        • 1. 4 Piece Chicken Nuggets
        • 2. 9 pc. Chicken Fries
        • 3. Hamburger
        • 4. Cheeseburger or Bacon cheeseburger
        • 5. Side Garden Salad
        • 6. Rodeo Burger
        • 7. Whopper Jr.
        • 8. Bacon/Ham Egg And Cheese Croissan'Wich
        • 9. Egg & Cheese Biscuit
        • 10. Pancake Platter
        • 11. Double Cheeseburger
        • 12. Bacon/Ham Cheesy Breakfast Melt
        • 13. Bacon/Ham Egg, & Cheese Biscuit
        • 14. Breakfast Burrito Jr.
        • 15. Sausage Biscuit
        • 16. Bonus: Chicken Jr.
      • Low Calorie Desserts at Burger King
      • Low Calorie Drinks at Burger King
      • Wrapping It Up
    • More Low Calorie Lists

    The Best Low Calorie Burger King Menu Orders

    Burger King is well known for their insanely calorie-packed burgers and menu items.

    I mean, a Whopper alone has almost 700 calories. And then if you make it a "meal" and add fries and a drink, you're looking at over 1,000 calories. Yikes!

    With that said, there are a ton of really tasty low calorie Burger King menu options, you just have to know what to look for. And that's exactly what this list will help you do.

    This list has all the best low calorie menu options Burger King offers - all under 450 calories. And I've also included some low calorie drinks you can add to your order, and a brief guide on which desserts have under 300 calories as well.

    So, whatever you're craving, you're sure to find it - or maybe something even better - on this list!

    By the way, everything on this list was calculated using the Burger King Nutrition Explorer. So if you want to check out the nutritional breakdown for anything on their menu, you can find it there.

    1. 4 Piece Chicken Nuggets

    Three chicken nuggets stacked on top of each other with one chicken nugget against the three.

    Nutritional Info:

    • 170 Calories
    • 11g Fat
    • 11g Carbs
    • 0g Sugar
    • 1g Fiber
    • 8g Protein

    Though Burger King is obviously known for their burgers, you can't miss out on its delicious chicken nuggets.

    An order of 4 pieces of chicken nuggets at Burger King has just 170 calories.

    Also, for what it's worth, they go terrific with some of my 0 calorie BBQ sauce.

    2. 9 pc. Chicken Fries

    Bunch of chicken fries with a cup of barbecue sauce next to them.

    Nutritional Info:

    • 280 Calories
    • 17g Fat
    • 20g Carbs
    • 1g Sugar
    • 1g Fiber
    • 13g Protein

    These crispy breaded chicken strips combine the portability of french fries and the deliciousness of crispy chicken cutlets into one tasty package. And you can get a 9-piece box for just 280 calories!

    By the way, if you want to pair your chicken fries with a dip, I have an awesome low calorie sauce list with a ton of options that would be terrific with these chicken fries. 

    3. Hamburger

    A hamburger with pickles, mustard, and kethcup on it.

    Nutritional Info:

    • 240 Calories
    • 10g Fat
    • 26g Carbs
    • 6g Sugar
    • 1g Fiber
    • 13g Protein

    You can't go wrong with a classic hamburger at Burger King.

    The patties themselves hold a ton of flavor, so even a basic hamburger with their flame-grilled beef patty, pickles, mustard, and ketchup on a toasted sesame bun can make for a satisfying lunch - with a total of just 240 calories.

    If you're extra hungry, you can even add on an order of 4 pc. jalapeno cheddar bites (171 calories) without going over 450 cals!

    4. Cheeseburger or Bacon cheeseburger

    A cheeseburger with ketchup, mustard, and pickles on it.

    Nutritional Info:

    • 280 Calories
    • 13g Fat
    • 27g Carbs
    • 7g Sugar
    • 1g Fiber
    • 15g Protein

    The all-American classic cheeseburger comes out to just 280 calories at Burger King. It has all the deliciousness of the regular BK hamburger, but is topped with a rich slice of melted American cheese that makes the whole thing that much more satisfying.

    Also, if you're craving a slice of bacon on top, you can order a bacon cheeseburger for a total of just 320 calories.

    5. Side Garden Salad

    Nutritional Info (without dressing):

    • 60 Calories
    • 4g Fat
    • 3g Carbs
    • 2g Sugar
    • 1g Fiber
    • 4g Protein

    This crisp and cheesy side salad make a great lunch when you're in the mood for something fresh and healthy. It's made with a mix of lettuce, tomatoes, croutons, and a three-cheese blend and comes in at only 60 calories without dressing.

    For your dressing, choose Ken's lite honey balsamic dressing (120 calories) for a total of 180 calories. However, if you'd like to use any other dressing, you'll want to use just half the packet to keep everything under 250 calories.

    Oh, and you'll want to avoid the honey mustard dressing altogether - it has a whopping 270 calories per packet.

    With that said, you can ask for no dressing and use one from this low calorie dressing list instead to save well over 100 calories!

    6. Rodeo Burger

    A hamburger with barbecue sauce into onion rings on it.

    Nutritional Info:

    • 340 Calories
    • 13g Fat
    • 41g Carbs
    • 10g Sugar
    • 2g Fiber
    • 16g Protein

    Instead of ordering your onion rings on the side, you can enjoy them right on the burger when you order the rodeo burger!

    This low calorie Burger King burger has just 340 calories and features a flame-grilled beef patty topped with BBQ sauce, and two fried onion rings all sandwiched in a toasted sesame seed bun.

    7. Whopper Jr.

    A hamburger with pickles, ketchup, onion, tomato, and lettuce.

    Nutritional Info:

    • 310 Calories
    • 18g Fat
    • 27g Carbs
    • 7g Sugar
    • 1g Fiber
    • 13g Protein

    Of course, you can't talk about Burger King without talking about the Burger King Whopper.

    It's the quintessential burger with all the classic fixings and veggies. It's got lettuce, tomatoes, pickles, and onions over a flame-grilled beef patty, making for a tasty - and balanced - burger.

    Well, the good news is that the smaller Whopper jr. comes out to just 310 calories!

    Not too shabby, eh?

    8. Bacon/Ham Egg And Cheese Croissan'Wich

    Bacon egg and cheese between a croissant.

    Nutritional Info:

    • 370 Calories
    • 19-21g Fat
    • 30g Carbs
    • 4-5g Sugar
    • 1g Fiber
    • 14-17g Protein

    The Croissan'wich is a definite must try from Burger King's menu of breakfast sandwiches.

    It's flaky, crispy, and filling, with a fluffy omelette and melty American cheese plus your choice of meat. Overall, a pretty satisfying way to start your day!

    And whether you are craving a ham or bacon croissan'wich, both options come to 370 calories, keeping both orders below 400 calories.

    9. Egg & Cheese Biscuit

    An egg and cheese between a biscuit.

    Nutritional Info:

    • 410 Calories
    • 27g Fat
    • 33g Carbs
    • 4g Sugar
    • 1g Fiber
    • 14g Protein

    If you aren't in the mood for meat, a simple egg and cheese biscuit at Burger King is another solid breakfast option.

    The toasty, tangy buttermilk biscuit is an amazing compliment to the egg omelet and the gooey American cheese. And, best of all, you can get it at just 410 calories.

    Oh, and don't forget to order some coffee or decaf (both 0 calories) to go with it!

    10. Pancake Platter

    Three pancakes with butter and syrup on them on a white plate.

    Nutritional Info:

    • 440 Calories
    • 12g Fat
    • 79g Carbs
    • 36g Sugar
    • 1g Fiber
    • 5g Protein

    If you're craving something sweet for breakfast, you can't go wrong with this classic breakfast staple. Burger King's pancake platter features a triple stack of fluffy pancakes with butter and syrup. And, honestly, this option is one of the best low calorie Burger King breakfast orders on the menu.

    The pancakes on their own are 340 calories, while the syrup is 80 calories and the two pats of butter are around 70 calories. Everything adds up to just around 440 calories in total!

    If you want to cut down on the calories, don't use the butter, and top the pancakes off with my 0 calorie maple syrup.

    By the way, if you want to make some super low calorie pancakes, you have to check out my low calorie pancake recipe! Each pancake only has 39 calories.

    11. Double Cheeseburger

    A double cheeseburger with pickles, mustard, and ketchup.

     

    Nutritional Info:

    • 390 Calories
    • 21g Fat
    • 27g Carbs
    • 7g Sugar
    • 1g Fiber
    • 23g Protein

    One of the meatiest burgers you can get under 450 calories, Burger King's double cheeseburger has two grilled beef patties - or the equivalent of a ¼ lb. beef patty - with two slices of melted American cheese.

    This is a good pick if you're feeling extra hungry at lunch or need a boost of protein without breaking your low calorie diet, as it totals out to about 390 calories for the whole thing.

    Also, for what it's worth, this is one of my favorite low calorie burgers to order at Burger King. It's just super filling and I always feel like I got my money's worth when I order it.

    12. Bacon/Ham Cheesy Breakfast Melt

    Cheese, ham, cheese, and an egg between two round pieces of thick bread.

    Nutritional Info:

    • 440 Calories
    • 20g Fat
    • 41g Carbs
    • 5g Sugar
    • 1g Fiber
    • 25g Protein

    These sandwiches are relatively recent additions to the Burger King breakfast menu, but they are another must-try low calorie Burger King breakfast order.

    They're soft and cheesy, and they're toasted to perfection, and each one them has only about 400 calories. The ham cheesy breakfast melt has 440 calories, while the bacon cheesy breakfast melt has 409 calories.

    13. Bacon/Ham Egg, & Cheese Biscuit

    Biscuit with cheese, bacon, and an egg between it

    Nutritional Info:

    • 400 Calories
    • 24g Fat
    • 29g Carbs
    • 3g Sugar
    • 1g Fiber
    • 17g Protein

    If you're craving the tangy-buttery flavor of Burger King's buttermilk biscuits in the morning with some extra protein, order this filling and flavorful breakfast sandwich.

    Both an egg and cheese biscuit with ham or bacon has 400 calories

    14. Breakfast Burrito Jr.

    A breakfast burrito with bacon, eggs, cheese, and hashbrowns in a tortilla.

    Nutritional Info:

    • 370 Calories
    • 23g Fat
    • 27g Carbs
    • 2g Sugar
    • 3g Fiber
    • 15g Protein

    Burger King's breakfast burrito jr. has all your breakfast favorites wrapped up into one menu option.

    It's made of a soft flour tortilla, fluffy eggs, American cheese, crunchy hash browns, breakfast sausage, and a little dash of creamy spicy sauce. And, unbelievably, all that deliciousness comes out to just 370 calories! 

    By the way, if you're looking for a breakfast burrito lower in calories, you have to make my o carb breakfast burritos! They're a hit every time I make them.

    15. Sausage Biscuit

    A sausage patty between a biscuit.

    Nutritional Info:

    • 420 Calories
    • 28g Fat
    • 28g Carbs
    • 12g Sugar
    • 1g Fiber
    • 12g Protein

    If you love Burger King's breakfast sausage patty, the best way to enjoy it - not to mention the lowest in calories - is with their sausage biscuit.

    The tangy buttermilk biscuit complements the salty-meaty taste of the sizzling sausage perfectly. This simple and delicious breakfast has just 420 calories.

    16. Bonus: Chicken Jr.

    A crispy chicken sandwich with mayo and lettuce.

    Nutritional Info:

    • 450 Calories
    • 30g Fat
    • 34g Carbs
    • 5g Sugar
    • 2g Fiber
    • 12g Protein

    Now, this crispy chicken sandwich didn't quite make the cut since it's 450 calories, which is slightly above the 450 calorie limit we put out.

    However, it is the most low calorie chicken sandwich at Burger King, and is simply too tasty not to include in this list!

    This crispy chicken sandwich jr. has everything you get from the original chicken sandwich - a crispy breaded chicken patty, lettuce, and mayo in a sesame seed bun - but it's just a little smaller.

    Don't let its smaller size fool you though, this crispy chicken sandwich is a pretty filling and satisfying lunch option.

    Low Calorie Desserts at Burger King

    A slice of chocolate pie.

    If you're hitting up Burger King just for the desserts, here are all the sweet treats you can get under 300 calories:

    • Soft Serve Ice Cream Cup - 170 calories
    • Soft Serve Ice Cream Cone - 190 calories
    • Hershey's Sundae Pie - 260 calories

    Pro-tip: You can add the soft serve cup to your chicken fries or hamburger order without going over 450 calories! 

    Low Calorie Drinks at Burger King

    A glass that is filled with ice cubes and iced coffee.

    And to add to your meal, here are some low calorie and calorie free Burger King drinks you can get:

    • Unsweetened Iced Tea - 0 calories
    • BK Cafe - 0 calories
    • BK Cafe Decaf - 0 calories
    • Plain Cold Brew Iced Coffee- 0 calories
    • Coke Zero (Medium) - 1 calorie
    • Diet Coke (Medium) - 2 calories
    • Diet Barq's Root Beer (Medium) - 2 calories
    • Sprite Zero (Medium) - 6 calories
    • Capri Sun Apple Juice - 83 calories
    • Fat Free Milk - 90 calories

    Wrapping It Up

    Well, I hope this list has given you a few ideas for what you can order the next time you're at Burger King!

    As you can see, you can satisfy pretty much any craving you've got with this list. Whether you're in the mood for beef burgers, breakfast sandwiches, or chicken, there was something on this list for you.

    As always, if you ended up giving any of these low calorie Burger King orders a try let me know what you thought about it in the comments below! I love hearing your feedback.

    More Low Calorie Lists

    If you liked this list and want to check out some more low calorie lists just like it, I have a ton on the blog!

    Check out one of these lists next:

    • Low calorie Wendy's
    • Low calorie Cheesecake Factory
    • Low calorie McDonald's
    • Low calorie Chick-Fil-A
    • Low calorie Starbucks
    • Low calorie Dunkin Donuts
    • Low calorie Subway
    • Low calorie Chipotle
    • Best healthy fast food orders
    • Low calorie Panda Express
    • Low calorie Sonic
    • Low calorie Shake Shack 

    More Most Popular

    • A compilation of Starbucks drinks.
      36 Low Calorie Starbucks Drinks Under 100 Calories
    • A compilation of different kinds of burgers, sandwiches, salads, and wraps. There is text on the image that reads, "13+ Best high protein Jack In The Box orders".
      15+ Best High Protein Jack In The Box Orders (Over 20g Protein Each)
    • A compilation of low calorie dunkin donuts drinks.
      30 Low Calorie Dunkin Drinks Under 50 Calories
    • A compilation of seven different healthy breakfast fast food options.
      20+ BEST Healthy Fast Food Breakfast Options (Under 420 Calories)

    About Joe Duff

    Comments

    1. Darlene says

      August 18, 2023 at 4:30 am

      Fabulous Ideas

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Hey there! I'm Joe Duff - The Diet Chef, and I've been creating low carb keto recipes for over 15 years. Initally, I started making these recipes to help myself lose weight - I lost over 75 pounds doing so - but now I make recipes for the entire low carb keto community!
    About The Diet Chef →

    Footer

    ↑ back to top

    About

    • About

    Newsletter

    • Sign Up! for emails and updates

    YouTube

    • Subscribe

    As an Amazon Associate I earn from qualifying purchases at no additional cost to you.

    Privacy Policy Copyright © 2021 Terms & Conditions