Burger King under 500 calories: 46 orders, ranked

Of the 97 Burger King items we track, 46 are single orders at or under 500 calories — 47% of the menu. The most protein in one item under 500 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). 31 entrées fit under 500; 42 do not.

Source: healthyfastfood.org (third-party host) · Data refreshed September 14, 2026

• 46 orders under 500
• 36g most protein in one item
• 41g protein in a full meal
• 42 entrées over 500

As of September 2026, 46 of the 97 Burger King items we track fit under 500 calories, and the most protein in a complete Burger King meal under 500 is 41 g (A Chicken Garden Salad (with Grilled Chicken, no dressing), a Soft Serve Ice Cream Cup, and a water).

Three complete Burger King meals under 500 calories

Under 500, the most-protein entrée — the Chicken Garden Salad (w/ Grilled Chicken, no dressing), 320 cal — leaves 180 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). The lightest meal is unchanged from under 400; the others use the extra 100 calories.

Build your own Burger King order under 500 calories → Swap any item, add a side, share the link.

Every Burger King order under 500 calories, ranked by protein

Single orders only — no kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 500 is 380 calories and 31 of the 46 are entrées. Figures as Burger King published them (how we check them).

What 500 calories buys at Burger King

Going from 400 to 500 calories adds 16 orders: Bacon Double Cheeseburger (405), Ghost Pepper Nuggets (8 Piece) (407), Cheesy Breakfast Melt (Bacon) (410), Ham, Egg, & Cheese Biscuit (420), Spicy Chicken Nuggets (8 Piece) (421), Chicken Fries (430), Southwest Bacon Whopper Jr (444) and Crispy Chicken Jr. (452) and 8 more.

What doesn't fit under 500

42 of 73 Burger King entrées are over 500 calories; the lightest of them, the Big Fish Sandwich, misses by 13 calories at 513. With more room, see Burger King under 600. Tighter budget: Burger King under 400. Closest misses: Big Fish Sandwich (513), CROISSAN'WICH Sausage, Egg & Cheese (515), Breakfast Sourdough King (Double Bacon) (535), Impossible Sausage Biscuit (543) and Single Impossible King (552).

More at Burger King

• Burger King calories & nutrition (all 97 items)
• Burger King under 400 calories (30 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 500 calories at other chains

The same cap at 3 Burgers chains, or the cross-chain pillar: fast food under 500 calories.

• Wendy's under 500
• Sonic Drive-In under 500
• Jack in the Box under 500