Burger King under 400 calories: 30 orders, ranked
Of the 97 Burger King items we track, 30 are single orders at or under 400 calories — 31% of the menu. The most protein in one item under 400 is the Chicken Garden Salad (w/ Grilled Chicken, no dressing), 36 g for 320 calories; the most filling by protein and fiber per calorie is the Chicken Garden Salad (w/ Grilled Chicken, no dressing) (36 g protein, 2 g fiber, 320 cal). 17 entrées fit under 400; 56 do not.
Source: healthyfastfood.org (third-party host) · Data refreshed
- 30 orders under 400
- 36g most protein in one item
- 36g protein in a full meal
- 56 entrées over 400
As of September 2026, 30 of the 97 Burger King items we track fit under 400 calories, and the most protein in a complete Burger King meal under 400 is 36 g (A Chicken Garden Salad (with Grilled Chicken, no dressing) and a water).
Three complete Burger King meals under 400 calories
Under 400, the most-protein entrée — the Chicken Garden Salad (w/ Grilled Chicken, no dressing), 320 cal — leaves 80 calories for a side. Entrée first, then a side, then a drink if there is room — the same greedy order the MinMax app uses (water unless a shake adds 10 g of protein).
Most protein
- Chicken Garden Salad (w/ Grilled Chicken, no dressing)320 cal · 36g
- Water0 cal
320 of 400 cal · 36 g protein
What to say at the counter: “A Chicken Garden Salad (with Grilled Chicken, no dressing) and a water — 320 cal, 36 g protein.”
Get it at the nearest Burger King →Most filling
- Chicken Garden Salad (w/ Grilled Chicken, no dressing)320 cal · 36g
- Water0 cal
320 of 400 cal · 36 g protein
What to say at the counter: “A Chicken Garden Salad (with Grilled Chicken, no dressing) and a water — 320 cal, 36 g protein.”
Get it at the nearest Burger King →Lightest
- Crispy Taco170 cal · 5g
- Soft Serve Ice Cream Cup171 cal · 5g
- Water0 cal
341 of 400 cal · 10 g protein
What to say at the counter: “A Crispy Taco, a Soft Serve Ice Cream Cup, and a water — 341 cal, 10 g protein.”
Get it at the nearest Burger King →Build your own Burger King order under 400 calories → Swap any item, add a side, share the link.
Every Burger King order under 400 calories, ranked by protein
Single orders only — no kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 400 is 330 calories and 17 of the 30 are entrées. Figures as Burger King published them (how we check them).
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | Chicken Garden Salad (w/ Grilled Chicken, no dressing) | 320 | 36g | 11.3g |
| 2 | DOUBLE CROISSAN'WICH w/ Ham, Egg, & Cheese | 390 | 26g | 6.7g |
| 3 | Double Cheeseburger | 388 | 23g | 5.9g |
| 4 | French Toast Sandwich (Bacon, Egg & Cheese) | 380 | 19g | 5.0g |
| 5 | CROISSAN'WICH Ham, Egg & Cheese | 350 | 18g | 5.1g |
| 6 | Bacon Cheeseburger | 317 | 17g | 5.4g |
| 7 | Chicken Nuggets (8 Piece) | 344 | 16g | 4.7g |
| 8 | Whopper Jr (w/ Cheese) | 380 | 16g | 4.2g |
| 9 | Cheeseburger | 283 | 15g | 5.3g |
| 10 | Rodeo Burger | 340 | 15g | 4.4g |
| 11 | Breakfast Burrito Jr | 370 | 15g | 4.1g |
| 12 | CROISSAN'WICH Bacon, Egg & Cheese | 380 | 15g | 3.9g |
| 13 | CROISSAN'WICH Sausage & Cheese | 380 | 14g | 3.7g |
| 14 | Hamburger | 242 | 13g | 5.4g |
| 15 | Spicy Crispy Chicken Jr. | 387 | 12g | 3.1g |
| 16 | CROISSAN'WICH Egg & Cheese | 320 | 11g | 3.4g |
| 17 | Cheesy Tots | 316 | 9g | 2.8g |
| 18 | Jalapeno Cheddar Bites (8 Piece) | 327 | 9g | 2.8g |
| 19 | Strawberry Mini Shake | 351 | 7g | 2.0g |
| 20 | Vanilla Mini Shake | 366 | 7g | 1.9g |
| 21 | Chocolate Fudge Ice Cream Sundae | 268 | 6g | 2.2g |
| 22 | Crispy Taco | 170 | 5g | 2.9g |
| 23 | Soft Serve Ice Cream Cup | 171 | 5g | 2.9g |
| 24 | Quaker Oatmeal (Maple and Brown Sugar Flavor) | 270 | 5g | 1.9g |
| 25 | Side Garden Salad and Avocado Ranch Dressing | 322 | 5g | 1.6g |
| 26 | French Toast Sticks (5 Piece) | 380 | 5g | 1.3g |
| 27 | French Fries (Small) | 320 | 4g | 1.3g |
| 28 | Hershey's Sundae Pie | 306 | 3g | 1.0g |
| 29 | Chocolate Chip Cookie | 330 | 3g | 0.9g |
| 30 | Apple Pie | 340 | 3g | 0.9g |
What 400 calories buys at Burger King
The 8 lightest orders under 400: Crispy Taco (170), Soft Serve Ice Cream Cup (171), Hamburger (242), Chocolate Fudge Ice Cream Sundae (268), Quaker Oatmeal (Maple and Brown Sugar Flavor) (270), Cheeseburger (283), Hershey's Sundae Pie (306) and Cheesy Tots (316).
What doesn't fit under 400
56 of 73 Burger King entrées are over 400 calories; the lightest of them, the Bacon Double Cheeseburger, misses by 5 calories at 405. With more room, see Burger King under 500. Closest misses: Bacon Double Cheeseburger (405), Ghost Pepper Nuggets (8 Piece) (407), Cheesy Breakfast Melt (Bacon) (410), Ham, Egg, & Cheese Biscuit (420) and Spicy Chicken Nuggets (8 Piece) (421).
Eat at Burger King without blowing your cap
MinMax finds the best Burger King meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesMore at Burger King
- Burger King calories & nutrition (all 97 items)
- Burger King under 500 calories (46 orders)
- Burger King under 600 calories (62 orders)
- High-protein Burger King orders (15 items)
- Burger King calorie calculator (build an order under your cap)
Under 400 calories at other chains
The same cap at 3 Burgers chains, or the cross-chain pillar: fast food under 400 calories.