Who doesn’t enjoy a juicy burger topped with melted cheese, pickles, onions, and tomatoes? However, all that grease—mainly saturated fat and sodium—can affect your health and performance. That doesn’t mean you have to give up burgers. Instead, you can choose healthier options and plan your meal to stay balanced.
Below are seven fast-food burgers recommended by registered dietitians, along with tips on how to make them better for you.
1. Protein Style In-N-Out Burger (Not So Secret Menu)
Nutrition per burger: 200 calories; 14g total fat; 4.5g saturated fat; 12g protein; 8g carbs; 2g fiber; 5g sugars; 390mg sodium.
This burger replaces the bun with lettuce. It lowers sodium by 40% and carbs by 80% compared to the original. Sarah Koszyk, a sports nutritionist, says this keeps calories down while still offering good protein.
2. Wendy’s Dave’s Single Burger Wrapped in Lettuce
Nutrition per burger: 420 calories; 34g total fat; 14g saturated fat; 25g protein; 7g carbs; 1g fiber; 4g sugars; 800mg sodium.
Wendy’s lets you skip the white bun and use lettuce instead. Samantha Cassetty, a nutrition expert, recommends leaving out cheese and adding more tomato and lettuce. This lowers the burger to about 340 calories and 420mg sodium. She also advises limiting red meat to two or three times a week due to saturated fat content.
3. Wendy’s Jr. Hamburger
Nutrition per burger: 240 calories; 11g total fat; 4g saturated fat; 12g protein; 24g carbs; 1g fiber; 5g sugars; 470mg sodium.
For a classic taste with a smaller portion, the Jr. Hamburger is a good choice. Liz Weiss, a registered dietitian, notes it is leaner than bigger burgers like the Big Mac, which has over 580 calories and 1,000mg sodium. The Jr. Hamburger offers less protein but also less fat and sodium, making it a balanced option. You can also try the Jr. Cheeseburger Deluxe for extra protein, cheese, and veggies.
4. Burger King Hamburger
Nutrition per burger: 250 calories; 10g total fat; 4g saturated fat; 13g protein; 29g carbs; 1g fiber; 7g sugars; 560mg sodium.
Burger King’s regular hamburger is a simple classic. Christy Wilson, a nutritionist, says it provides 13 grams of protein to help you feel full and maintain muscle.
5. Shake Shack Single Hamburger
Nutrition per burger: 370 calories; 18g total fat; 8g saturated fat; 25g protein; 24g carbs; 0g fiber; 5g sugars; 850mg sodium.
Shake Shack uses 100% all-natural Angus beef with no hormones or antibiotics. Amanda Godman, a clinical dietitian, recommends this burger because it delivers 25 grams of protein in 370 calories. She suggests adding tomatoes, onions, and pickles to increase fiber and nutrients, and pairing it with a potato roll for energy.
6. McDonald’s Classic Hamburger
Nutrition per burger: 250 calories; 9g total fat; 3.5g saturated fat; 12g protein; 30g carbs; 1g fiber; 5g sugars; 510mg sodium.
For those mindful of fat and sodium, the classic McDonald’s burger is a reasonable choice. It contains 12 grams of protein and 22% of the daily recommended sodium intake. Adding pickles and onions can boost fiber. Pairing it with apple slices or a small fries makes a balanced meal.
7. Five Guys Little Hamburger
Nutrition per burger: 540 calories; 26g total fat; 39g carbs; 380mg sodium.
The Little Hamburger offers bold flavor with fewer than 600 calories. It has about half the fat of the regular Five Guys burger. You can add many vegetables like lettuce, tomatoes, mushrooms, green peppers, and jalapenos for extra fiber and taste.
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