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How to order a burger on a GLP-1

Want a burger? Here are the ones that hold up best across the 19 major burger chains we score, and, honestly, where a different order at the same place gives you more protein for the calories. Every pick is scored the same published way, from each chain's own nutrition data.

Every number here comes from that chain's own published nutrition data, scored the same published way as our individual restaurant guides. Each order links to its full breakdown and source. This is independent editorial and informational content, not advice to start, obtain, or change any medication. Nutrition is based on US menus and can change; verify in the restaurant. Not affiliated with, sponsored by, or endorsed by any restaurant named.

Want a burger? Start here.

The burgers that hold up best on a GLP-1, ranked by protein per calorie. Each shows its fit and links to the full breakdown. How we score.
1 Char-Grilled Hamburger (Huge)Cook Out40 g protein · lots of protein for the calories · lower fat 7.8 g/100 cal40 g protein · 516 calBest fit 2 Double Steakburger (No Cheese)Freddy's43 g protein · lots of protein for the calories · lower fat 7.5 g/100 cal43 g protein · 570 calBest fit 3 Double ShackBurger Lettuce WrapShake ShackWatch: higher fat (66.7% of calories) 7.8 g/100 cal45 g protein · 580 calGood fit 4 Single HamburgerShake Shack25 g protein · lower fat 6.8 g/100 cal25 g protein · 370 calGood fit 5 Char-Grilled Hamburger (Regular)Cook Out22 g protein · lower fat 6.7 g/100 cal22 g protein · 328 calGood fit 6 Lettuce Wrap Your BurgerRed Robin1 g protein · lower fat 6.7 g/100 cal1 g protein · 15 calGood fit 7 Single CheeseburgerShake Shack29 g protein · lower fat 6.6 g/100 cal29 g protein · 440 calGood fit 8 Single Steakburger (No Cheese)Freddy's24 g protein · lower fat 6.3 g/100 cal24 g protein · 380 calGood fit
The honest part

At 9 of these 19 burger chains, a non-burger order on the same menu gives you clearly more protein per calorie than the best burger, with the biggest gaps at Culver's and Whataburger. At the other 10, the best burger holds its own: no other order beats it by a meaningful margin (Cook Out's Char-Grilled Hamburger (Huge) leads at 7.8 g protein per 100 cal). Both lists are below; order from the one that matches what you actually want.

Open to something else?

At the same burger chains, these non-burger orders tend to score higher for a GLP-1, usually grilled chicken or a chicken salad. Same menu, more protein per calorie.
1 Ensenada Chicken™ PlatterRed RobinWatch: 1640 mg sodium 14.6 g/100 cal57 g protein · 390 calBest fit 2 Cranberry Bacon Bleu Salad with Grilled ChickenCulver'sWatch: 1540 mg sodium 11.8 g/100 cal46 g protein · 390 calBest fit 3 Garden Fresco Salad with Grilled ChickenCulver's39 g protein · lots of protein for the calories · 5 g fiber · lower fat 11.8 g/100 cal39 g protein · 330 calBest fit 4 Garden Salad with Grilled ChickenWhataburger34 g protein · lots of protein for the calories · 6 g fiber · lower fat 11.7 g/100 cal34 g protein · 290 calBest fit 5 Southwest Salad with Grilled ChickenJack in the Box30 g protein · lots of protein for the calories · 7 g fiber · lower fat 10.3 g/100 cal30 g protein · 290 calBest fit 6 Cobb Salad with Grilled ChickenWhataburger44 g protein · lots of protein for the calories · lower fat 10.2 g/100 cal44 g protein · 430 calBest fit 7 Keep It Simple ChickenRed Robin35 g protein · lots of protein for the calories · lower fat 10 g/100 cal35 g protein · 350 calBest fit 8 Chicken Cashew Salad with Grilled ChickenCulver's41 g protein · lots of protein for the calories · 6 g fiber · lower fat 9.5 g/100 cal41 g protein · 430 calBest fit

Want something lighter?

Lower-calorie orders that still clear the bar, for days when your appetite is small. At least 15 g of protein, ranked by calories.
1 Grilled Chicken PattyRed Robin27 g protein · lots of protein for the calories · lower fat 22.5 g/100 cal27 g protein · 120 calGood fit 2 Ensenada Chicken™ Platter One Chicken BreastRed Robin29 g protein · lots of protein for the calories · lower fat 14.5 g/100 cal29 g protein · 200 calGood fit 3 Garden Salad with Grilled ChickenJack in the Box25 g protein · lots of protein for the calories · lower fat 11.9 g/100 cal25 g protein · 210 calGood fit 4 Honey Mustard Flame-Grilled Chicken WrapBurger King17 g protein · lower fat 7.4 g/100 cal17 g protein · 230 calGood fit 5 Classic Flame-Grilled Chicken WrapBurger King17 g protein · lower fat 7.1 g/100 cal17 g protein · 240 calGood fit 6 Hand-Breaded Chicken Tenders (3 pc)Carl's Jr.25 g protein · lots of protein for the calories · lower fat 9.6 g/100 cal25 g protein · 260 calGood fit
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Common questions

Which burger has the most protein per calorie on a GLP-1?

By our rubric, Cook Out's Char-Grilled Hamburger (Huge) leads: about 40 g protein in 516 calories (7.8 g per 100 calories). The full list is above, and each order links to its breakdown.

Is a burger a bad choice on a GLP-1?

Not necessarily. The useful question on a GLP-1 is how much protein you get per calorie, since appetite is the limit. A single patty, a bunless or protein-style order, or skipping the second bun and the fries keeps a burger from running up the calories. Where a grilled-chicken option clearly does better for the same calories, we show that too.

How did you choose and rank these?

Every order is scored by the same published method we use on our individual restaurant guides, from each chain's own published nutrition data. The lists lead with protein per calorie, which is the useful measure when appetite is limited. See how we score for the exact rules.

Is this medical advice?

No. This is general nutrition information based on published restaurant data, not medical advice, diagnosis, or treatment. GLP-1 medications are prescribed and managed by a clinician; talk to yours about what is right for you.

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Highest-protein ordersThe most protein per calorie, across every chain All restaurant guidesEvery chain we score, A to Z