The Top 13 Healthiest Fast-Food Burgers: Insights from a Nutrition Expert

While fast food often gets a bad rap, there are moments when a quick drive-through visit is inevitable. Knowing how to pick the healthiest burger option can be valuable for those occasions. Burgers, in particular, are frequently seen as unhealthy, but their nutritional profile can vary significantly based on their ingredients.

Beef is a substantial source of protein and essential nutrients. However, debates continue around the health implications of red meat consumption, especially concerning heart health. Therefore, moderating your intake is wise. The Dietary Guidelines for Americans suggest choosing leaner meats when possible. One of the biggest downsides to fast-food burgers tends to be the highly processed, refined-flour buns. With that in mind, we've compiled a list of the healthiest burgers available at popular fast-food chains.

Criteria for Selection

The following criteria guided our selection of healthier fast-food burgers:

Nationwide Availability: Most burgers listed here are found across the United States, though some belong to smaller regional chains.
Protein Content: All entries, except for a low-calorie burger and a plant-based slider, boast at least 20 grams of protein, which helps keep you satiated.
Caloric Count: Each burger contains fewer than 700 calories. While calorie content isn't the sole indicator of healthiness, excessive calorie intake can lead to weight gain and associated health issues.
Diverse Dietary Options: This list includes choices suitable for ketogenic and plant-based diets, although strict vegans should be mindful of potential cross-contamination from shared cooking surfaces.

Healthiest Fast-Food Burgers

1. Freddy’s Single Steakburger

This burger features a hand-formed beef patty topped with mustard, onion, and pickle on a toasted bun. Nutritional breakdown:

Calories: 400
Fat: 19 grams
Protein: 26 grams
Carbohydrates: 31 grams
Fiber: 0 grams

With its 26 grams of protein and only 400 calories, this burger is filling but not excessively caloric.

2. Five Guys Little Cheeseburger

This "Little" Cheeseburger comes with a single patty and provides:

Calories: 612
Fat: 32 grams
Protein: 27 grams
Carbohydrates: 39 grams
Fiber: 2 grams

Five Guys prepares fresh patties without additives, ensuring better quality. Opt for a lettuce wrap to cut down on carbohydrates and calories.

3. BurgerFi Burger

This burger is made with two Angus beef patties, lettuce, tomato, and BurgerFi sauce:

Calories: 655
Fat: 34 grams
Protein: 41 grams
Carbohydrates: 44 grams
Fiber: 1 gram

BurgerFi sources higher-quality beef and allows customers to customize with a lettuce wrap for fewer calories and carbs.

4. Burger King Impossible Whopper

This plant-based option comes with a generous array of toppings:

Calories: 629
Fat: 34 grams
Protein: 25 grams
Carbohydrates: 58 grams
Fiber: 4 grams

Enjoy the Impossible Whopper with no mayo for a fully vegan option that rivals traditional burgers in taste.

5. In-N-Out Double-Double Protein Style

This burger features two beef patties, cheese, onions, lettuce, tomato, and In-N-Out spread, all wrapped in lettuce:

Calories: 520
Fat: 39 grams
Protein: 33 grams
Carbohydrates: 11 grams
Fiber: 3 grams

The Protein Style is a fantastic keto-friendly choice that maintains quality control through local sourcing.

6. Wendy’s Jr. Cheeseburger

This lower-calorie cheeseburger includes:

Calories: 290
Fat: 14 grams
Protein: 15 grams
Carbohydrates: 26 grams
Fiber: 1 gram

With under 300 calories, it's a great option for calorie-conscious eaters.

7. McDonald’s McDouble

This affordable burger features:

Calories: 400
Fat: 20 grams
Protein: 22 grams
Carbohydrates: 33 grams
Fiber: 2 grams

The McDouble offers a reasonable protein amount at a lower calorie cost.

8. Wendy’s Double Stack

This burger appeals with:

Calories: 410
Fat: 24 grams
Protein: 23 grams
Carbohydrates: 26 grams
Fiber: 1 gram

Affordable and protein-rich, it pairs well with healthier sides available at Wendy's.

9. Burger King Double Cheeseburger

This burger comprises:

Calories: 388
Fat: 21 grams
Protein: 23 grams
Carbohydrates: 27 grams
Fiber: 1 gram

It’s a well-rounded option that provides substantial protein without excessive calories.

10. Sonic Drive-In Quarter Pound Double Cheeseburger

This option boasts:

Calories: 610
Fat: 39 grams
Protein: 28 grams
Carbohydrates: 34 grams
Fiber: 2 grams

A hearty entrée providing ample protein; pair simply with applesauce to stay under 1,000 calories.

11. Jack in the Box Jumbo Jack

This straightforward burger offers:

Calories: 520
Fat: 33 grams
Protein: 23 grams
Carbohydrates: 32 grams
Fiber: 2 grams

Suitable as a standalone meal; add a side salad for extra nutrition.

12. Whataburger Double Meat Whataburger Jr.

This burger provides:

Calories: 420
Fat: 20 grams
Protein: 23 grams
Carbohydrates: 36 grams
Fiber: 2 grams

A filling option perfect for calorie counters; pair it with applesauce for a lighter meal.

13. White Castle Veggie Slider

This veggie-based slider offers a healthier spin, with:

Calories: 190
Fat: 10 grams
Protein: 5 grams
Carbohydrates: 22 grams
Fiber: 3 grams

Highlighting vegetables, it's a unique plant-based option in a sea of meat-focused burgers.

Tips for Choosing a Healthier Burger

Here are some strategies for selecting a healthier burger at any fast-food restaurant:

Maximize Protein Intake

Many burgers feature double patties that can significantly increase protein content without adding excessive refined carbs.

Choose a Lettuce Wrap

A lettuce wrap can transform nearly any burger into a keto-friendly choice while also reducing calories and carbs.

Skip the High-Calorie Sauces

Forego mayo and cheese to cut around 100-200 calories from your burger, opting instead for flavorful toppings like mustard, lettuce, and onions.

Conclusion

Fast-food burgers can be part of your diet if approached thoughtfully. While the beef patty itself offers nutritional benefits, it's essential to consume fast food in moderation due to its processed nature.

When opting for fast-food burgers, prioritize protein-rich choices, consider customizing to lower calories, and be conscious of refined carbs. By making these adjustments, you can enjoy a healthier fast-food experience.

A Final Thought

Food enjoyment shouldn't solely revolve around health metrics. Indulging occasionally in favorites like a bacon cheeseburger is perfectly fine, provided it remains infrequent. Balance is key to a sustainable and enjoyable diet.