Burger King on a GLP-1: the flame-grilled chicken picks that fit
The Flame-Grilled Chicken Sandwich is 35 g of protein for 410 calories, a best fit, and the Bacon & Swiss version packs 43 g. The Burger King orders that fit a GLP-1 pattern, from the flame-grilled chicken and lean burgers to the Whoppers to skip. Scored from Burger King's published US nutrition.
Written for anyone eating on a GLP-1 like Ozempic, Mounjaro, or Wegovy. Every Burger King order below is scored the same published way, from the restaurant's own published nutrition.
The move
Order the Flame-Grilled Chicken Sandwich (35 g of protein, a best fit) or the Bacon & Swiss version, a flame-grilled wrap for something lighter, or a small burger like a Double Cheeseburger. Skip the Whoppers, the Bacon King, the Original Chicken Sandwich, and the French fries, and watch the sodium, which runs high across the menu.
Not affiliated with, sponsored by, or endorsed by Burger King. "Burger King" is a trademark of its owner, used here only to refer to the restaurant. Ozempic, Mounjaro, and Wegovy are trademarks of their respective owners, named only to describe the medicines many readers take. Nishi is not affiliated with, sponsored by, or endorsed by any of them. Values as published by Burger King on bk.com, per published serving. Menus change; verify in the restaurant (updated October 2026 (Burger King's published US nutrition, bk.com)).
The quick take
The surprise at Burger King is that its flame-grilled chicken, not its burgers, is the real GLP-1 pick. The Flame-Grilled Chicken Sandwich is 35 g of protein for 410 calories and scores a "best fit," and the Bacon & Swiss Flame-Grilled Chicken packs 43 g; both are grilled, not breaded, so their protein density clears our bar, which almost nothing at a burger chain does. The flame-grilled wraps are good lighter picks too, about 17 g of protein for 230 to 240 calories. Among burgers, keep it small: a Hamburger (260 calories), Cheeseburger (300), or Double Cheeseburger (460 calories, 27 g protein) are good fits, but the Whoppers are fat-heavy and read as lower fit, a regular Whopper is 710 calories with 42 g of fat, and the Bacon King is 1,260 calories and 2,330 mg of sodium. The Impossible Whopper (32 g of protein) is a solid meat-free order. On the fried side, the Royal Crispy Chicken (31 g) is a good fit, but the Original Chicken Sandwich and the Big Fish are lower fit. Sodium is high across the menu, 600 to 2,330 mg, so order the grilled chicken or a small burger, skip the French fries and soda, and add water.
Flame-grilled chicken, burgers & more, scored
Scored for whole meals, a gentler bar than single ingredients, since a balanced meal is naturally less protein-dense and fat only counts against it once it tops half the calories. Best fit first; re-sort by what matters today, and tap "Show the math" for the exact rule on any card. How we score.
Nishi's picks
Our best-fit orders for ordering on a GLP-1, from Burger King's published nutrition. Re-sort them by what matters to you today.
Flame-Grilled Chicken SandwichBest fit
35 g protein · 410 cal · 43 g carbs · 15 g fat · 2 g fiber
35 g protein · lots of protein for the calories · lower fat
Show the math
Protein35 gstrong at 30 g or morestrong
Protein density8.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat32.9% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density410 kcalflag if density under 4 and 300 kcal or moreok
Sodium940 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Bacon and Swiss Flame-Grilled Chicken SandwichBest fit
43 g protein · 560 cal · 45 g carbs · 28 g fat · 2 g fiber
watch: 1590 mg sodium
Show the math
Protein43 gstrong at 30 g or morestrong
Protein density7.7 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat45% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density560 kcalflag if density under 4 and 300 kcal or moreok
Sodium1590 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Honey Mustard Flame-Grilled Chicken WrapGood fit
17 g protein · 230 cal · 24 g carbs · 9 g fat · 1 g fiber
17 g protein · lower fat
Show the math
Protein17 gstrong at 30 g or morebelow 30 g
Protein density7.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat35.2% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density230 kcalflag if density under 4 and 300 kcal or moreok
Sodium640 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Classic Flame-Grilled Chicken WrapGood fit
17 g protein · 240 cal · 21 g carbs · 11 g fat · 1 g fiber
17 g protein · lower fat
Show the math
Protein17 gstrong at 30 g or morebelow 30 g
Protein density7.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat41.3% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density240 kcalflag if density under 4 and 300 kcal or moreok
Sodium640 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Spicy Flame-Grilled Chicken SandwichGood fit
35 g protein · 570 cal · 46 g carbs · 31 g fat · 3 g fiber
35 g protein · lower fat
Show the math
Protein35 gstrong at 30 g or morestrong
Protein density6.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.9% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density570 kcalflag if density under 4 and 300 kcal or moreok
Sodium1200 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Double CheeseburgerGood fit
27 g protein · 460 cal · 31 g carbs · 25 g fat · 2 g fiber
27 g protein · lower fat
Show the math
Protein27 gstrong at 30 g or morebelow 30 g
Protein density5.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.9% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density460 kcalflag if density under 4 and 300 kcal or moreok
Sodium1040 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Bacon CheeseburgerGood fit
19 g protein · 350 cal · 30 g carbs · 17 g fat · 2 g fiber
19 g protein · lower fat
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat43.7% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density350 kcalflag if density under 4 and 300 kcal or moreok
Sodium980 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
CheeseburgerGood fit
16 g protein · 300 cal · 30 g carbs · 14 g fat · 2 g fiber
16 g protein · lower fat
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat42% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density300 kcalflag if density under 4 and 300 kcal or moreok
Sodium810 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Royal Crispy ChickenGood fit
31 g protein · 600 cal · 54 g carbs · 31 g fat · 4 g fiber
watch: 1330 mg sodium
Show the math
Protein31 gstrong at 30 g or morestrong
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat46.5% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density600 kcalflag if density under 4 and 300 kcal or moreok
Sodium1330 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Royal Crispy WrapGood fit
15 g protein · 310 cal · 28 g carbs · 17 g fat · 4 g fiber
15 g protein · lower fat
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat49.4% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density310 kcalflag if density under 4 and 300 kcal or moreok
Sodium790 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Impossible WhopperGood fit
32 g protein · 670 cal · 64 g carbs · 35 g fat · 8 g fiber
watch: 1490 mg sodium
Show the math
Protein32 gstrong at 30 g or morestrong
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat47% of caloriesflag over 50% or friedok
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density670 kcalflag if density under 4 and 300 kcal or moreok
Sodium1490 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
8 Pc. Chicken FriesGood fit
13 g protein · 220 cal · 16 g carbs · 12 g fat · 1 g fiber
13 g protein · lower fat
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density5.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat49.1% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density220 kcalflag if density under 4 and 300 kcal or moreok
Sodium680 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
HamburgerGood fit
14 g protein · 260 cal · 29 g carbs · 10 g fat · 2 g fiber
14 g protein · lower fat
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat34.6% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density260 kcalflag if density under 4 and 300 kcal or moreok
Sodium600 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Intelligent weight managementGet your personal targets
Your protein and calorie numbers, and what clears them at any chain, not just this one. About 2 minutes, free.
Deciding what to order at Burger King?Nishi scores your exact order against your goals, builds it with you, and remembers what works, at any restaurant.
Tell Nishi what you're after and get one pick, with the honest tradeoff. How we score.
Given you want a burger, I'd go with Double Cheeseburger (27 g protein, 460 cal). If you're flexible, Flame-Grilled Chicken Sandwich is Nishi's stronger overall pick here. See the full breakdown
Given you want a wrap, Honey Mustard Flame-Grilled Chicken Wrap (17 g protein, 230 cal) holds its own against the top pick. See the full breakdown
A lighter order that still fits: Honey Mustard Flame-Grilled Chicken Wrap (17 g protein, 230 cal). See the full breakdown
More protein, still a solid fit: Bacon and Swiss Flame-Grilled Chicken Sandwich (43 g protein, 560 cal). See the full breakdown
Want this for your own targets?Nishi scores any order at Burger King against your protein goal, and remembers what you like.
Scored a lower fit for a GLP-1 pattern, whether for higher fat, a denser portion, or less protein per calorie. Some carry a lot of protein but enough fat or calories that our rubric still rates them a lower fit, so the number is not the whole story. Each shows the specific reason. For a better fit, see the orders above. How we score.
Bacon Double CheeseburgerLower fit
30 g protein · 500 cal · 31 g carbs · 29 g fat · 2 g fiber
watch: higher fat (52.2% of calories), 1210 mg sodium
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.2% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density500 kcalflag if density under 4 and 300 kcal or moreok
Sodium1210 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Double WhopperLower fit
56 g protein · 980 cal · 57 g carbs · 62 g fat · 5 g fiber
watch: higher fat (56.9% of calories), 1320 mg sodium
Show the math
Protein56 gstrong at 30 g or morestrong
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat56.9% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density980 kcalflag if density under 4 and 300 kcal or moreok
Sodium1320 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Bacon KingLower fit
69 g protein · 1260 cal · 58 g carbs · 84 g fat · 4 g fiber
watch: higher fat (60% of calories), 2330 mg sodium
Show the math
Protein69 gstrong at 30 g or morestrong
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat60% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1260 kcalflag if density under 4 and 300 kcal or moreok
Sodium2330 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
WhopperLower fit
34 g protein · 710 cal · 57 g carbs · 42 g fat · 4 g fiber
watch: higher fat (53.2% of calories), 1250 mg sodium
Show the math
Protein34 gstrong at 30 g or morestrong
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat53.2% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density710 kcalflag if density under 4 and 300 kcal or moreok
Sodium1250 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Whopper Jr.Lower fit
15 g protein · 340 cal · 30 g carbs · 19 g fat · 2 g fiber
watch: higher fat (50.3% of calories)
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density4.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat50.3% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density340 kcalflag if density under 4 and 300 kcal or moreok
Sodium630 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Original Chicken SandwichLower fit
23 g protein · 680 cal · 63 g carbs · 39 g fat · 3 g fiber
Protein density3.4 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat51.6% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density680 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1380 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Big FishLower fit
19 g protein · 570 cal · 58 g carbs · 30 g fat · 3 g fiber
watch: energy-dense, low protein, 1270 mg sodium
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density3.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat47.4% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density570 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1270 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Go easy on
The Whoppers and the Bacon King, a regular Whopper is 710 calories with 42 g of fat and the Bacon King is 1,260 calories and 2,330 mg of sodium, so they read as lower fit despite the protein.
Sodium, orders run 600 to 2,330 mg; the Bacon King is 2,330 mg and the Bacon & Swiss Flame-Grilled Chicken is 1,590 mg.
The fried extras and sugary drinks, the Original Chicken Sandwich, the Big Fish, French fries, and soda add fat, carbs, and sodium with less protein per calorie.
Common questions
What's the highest-protein order at Burger King on a GLP-1?
The flame-grilled chicken leads. The Bacon & Swiss Flame-Grilled Chicken Sandwich has 43 g of protein, and the regular Flame-Grilled Chicken Sandwich is 35 g for just 410 calories; both score a "best fit" because they're grilled, not breaded. Among burgers, the Double Whopper has the most protein (56 g) but 62 g of fat, so a Double Cheeseburger (27 g protein, a good fit) is a better-scoring pick. The Impossible Whopper has 32 g for a meat-free order.
Is grilled or fried chicken better at Burger King on a GLP-1?
Grilled wins. The Flame-Grilled Chicken Sandwich (35 g protein, 410 calories) and the flame-grilled wraps score best fit or good fit because they're not breaded. Among the fried options, the Royal Crispy Chicken is a good fit but carries more fat than the grilled version, while the Original Chicken Sandwich and the Big Fish are lower fit, because the breading adds fat and carbs. If you want chicken on a GLP-1, ask for flame-grilled.
Is the Impossible Whopper a good option on a GLP-1?
It's a real one. The Impossible Whopper is 32 g of protein for 670 calories and scores a good fit, so it works as Burger King's main meat-free order. It's made with a plant-based patty but still comes with mayonnaise, so it's vegetarian, not vegan. That said, if you eat meat, a flame-grilled chicken order carries more protein for fewer calories and less fat.
What should I go easy on at Burger King?
The Whoppers and the Bacon King (fat- and sodium-heavy), plus the fries and sugary drinks. Sodium is high across the menu, 600 to 2,330 mg. Order a flame-grilled chicken sandwich or wrap, or a small burger, and keep it to one item.
What is the lowest-calorie Burger King order with at least 15 g of protein?
Among the orders listed in this guide, the lowest-calorie Burger King order that still reaches at least 15 g of protein is the Honey Mustard Flame-Grilled Chicken Wrap: about 230 calories and 17 g protein.
How each score is calculated. Deterministic rules published in full in our methodology (v1.1), with one published bar for single ingredients and one for whole meals. Every row above lists the exact factors behind its label.
What the score does and does not consider. See the limitations. It scores one item, not your whole day, and it is not medical advice.
How to challenge or correct it.Tell us if a value is stale or a call looks wrong. Corrections are recorded in the methodology version history.
