Burger King under 500 calories: 68 orders, ranked
Of the 113 single orders we track at Burger King, 68 come in at or under 500 calories — 60%. The most protein in one item under 500 is the Flame-Grilled Chicken Sandwich, 35 g for 410 calories; the most filling by protein and fiber per calorie is the Flame-Grilled Chicken Sandwich (35 g protein, 2 g fiber, 410 cal). 26 entrées fit under 500; 30 do not.
Source: Burger King nutrition guide (official) · Data refreshed
- 68 orders under 500
- 35g most protein in one item
- 35g protein in a full meal
- 30 entrées over 500
As of October 2026, 68 of the 113 Burger King single orders we track come in at or under 500 calories, and the most protein in a complete Burger King meal under 500 is 35 g (A Flame-Grilled Chicken Sandwich and a small Sprite Zero).
Three complete Burger King meals under 500 calories
Under 500, the most-protein meal is built on the Flame-Grilled Chicken Sandwich (410 cal), which leaves 90 calories for its sides and drink. One meal-sized entrée, up to two different sides and a drink — the MinMax app's meal and the best under the cap, drink included (water only where no published drink fits; the lightest meal takes a zero-calorie drink, or water). The lightest meal is unchanged from under 400; the others use the extra 100 calories.
Most protein
- Flame-Grilled Chicken Sandwich410 cal · 35g
- Sprite Zero (Small)5 cal · 0g
415 of 500 cal · 35 g protein
What to say at the counter: “A Flame-Grilled Chicken Sandwich and a small Sprite Zero — 415 cal, 35 g protein.”
Get it at the nearest Burger King →Most filling
- Flame-Grilled Chicken Sandwich410 cal · 35g
- Sprite Zero (Small)5 cal · 0g
415 of 500 cal · 35 g protein
What to say at the counter: “A Flame-Grilled Chicken Sandwich and a small Sprite Zero — 415 cal, 35 g protein.”
Get it at the nearest Burger King →Lightest
- Honey Mustard Flame-Grilled Chicken Wrap230 cal · 17g
- Water0 cal
230 of 500 cal · 17 g protein
What to say at the counter: “A Honey Mustard Flame-Grilled Chicken Wrap and a water — 230 cal, 17 g protein.”
Get it at the nearest Burger King →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 desserts, kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 500 is 355 calories and 26 of the 68 are entrées. Figures as Burger King published them, rounded to whole numbers (how we check them).
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | Flame-Grilled Chicken Sandwich | 410 | 35g | 8.5g |
| 2 | Bacon Double Cheeseburger | 500 | 30g | 6.0g |
| 3 | Double Whopper Jr. with Bacon | 500 | 28g | 5.6g |
| 4 | Double Cheeseburger | 460 | 27g | 5.9g |
| 5 | Double Whopper Jr. | 450 | 25g | 5.6g |
| 6 | Game Day Chicken Fries (12) | 450 | 22g | 4.9g |
| 7 | Texas Whopper Jr. | 420 | 21g | 5.0g |
| 8 | Chicken Fries (12) | 340 | 20g | 5.9g |
| 9 | Whopper Jr. with Bacon & Cheese | 430 | 20g | 4.7g |
| 10 | Bacon Cheeseburger | 350 | 19g | 5.4g |
| 11 | Ham, Egg, & Cheese Croissan'wich | 370 | 19g | 5.1g |
| 12 | Whopper Jr. with Bacon | 380 | 19g | 5.0g |
| 13 | BBQ Bacon Whopper Jr. | 390 | 19g | 4.9g |
| 14 | Ham, Egg, & Cheese Biscuit | 420 | 19g | 4.5g |
| 15 | Mozzarella Fries (8) | 440 | 19g | 4.3g |
| 16 | Sausage, Egg, & Cheese Croissan'wich | 500 | 19g | 3.8g |
| 17 | Ham, Egg & Cheese Croissan'wich | 360 | 18g | 5.0g |
| 18 | Honey Mustard Flame-Grilled Chicken Wrap | 230 | 17g | 7.4g |
| 19 | Classic Flame-Grilled Chicken Wrap | 240 | 17g | 7.1g |
| 20 | Spicy Flame-Grilled Chicken Wrap | 320 | 17g | 5.3g |
| 21 | Rodeo Cheeseburger | 380 | 17g | 4.5g |
| 22 | Whopper Jr. with Cheese | 380 | 17g | 4.5g |
| 23 | Cheeseburger | 300 | 16g | 5.3g |
| 24 | Bacon, Egg, & Cheese Biscuit | 420 | 16g | 3.8g |
| 25 | Breakfast Burrito Jr. | 420 | 16g | 3.8g |
| 26 | Honey Mustard Royal Crispy Wrap | 290 | 15g | 5.2g |
| 27 | Royal Crispy Wrap | 310 | 15g | 4.8g |
| 28 | Game Day Chicken Fries (8) | 330 | 15g | 4.5g |
| 29 | Rodeo Burger | 340 | 15g | 4.4g |
| 30 | Whopper Jr. | 340 | 15g | 4.4g |
| 31 | Bacon, Egg, & Cheese Croissan'wich | 360 | 15g | 4.2g |
| 32 | Spicy Royal Crispy Wrap | 390 | 15g | 3.8g |
| 33 | Hamburger | 260 | 14g | 5.4g |
| 34 | Chicken Fries (8) | 220 | 13g | 5.9g |
| 35 | Honey Mustard Original Chicken Wrap | 290 | 13g | 4.5g |
| 36 | Classic Original Chicken Wrap | 310 | 13g | 4.2g |
| 37 | Egg & Cheese Croissan'wich | 330 | 13g | 3.9g |
| 38 | Egg & Cheese Biscuit | 380 | 13g | 3.4g |
| 39 | Spicy Original Chicken Wrap | 390 | 13g | 3.3g |
| 40 | Chicken Jr. | 440 | 13g | 3.0g |
| 41 | Jalapeño Cheddar Bites (8) | 460 | 13g | 2.8g |
| 42 | Sausage Biscuit | 440 | 12g | 2.7g |
| 43 | Chicken Nuggets (4) | 210 | 11g | 5.2g |
| 44 | Taco (2) | 420 | 11g | 2.6g |
| 45 | Mozzarella Fries (4) | 220 | 10g | 4.5g |
| 46 | Game Day Chicken Fries (4) | 220 | 9g | 4.1g |
| 47 | Cheesy Bacon Tots (8) | 260 | 8g | 3.1g |
| 48 | Chicken Fries (4) | 110 | 7g | 6.4g |
| 49 | Taco (1) | 210 | 6g | 2.9g |
| 50 | Jalapeño Cheddar Bites (4) | 230 | 6g | 2.6g |
| 51 | French Fries (Large) | 440 | 6g | 1.4g |
| 52 | Have-Sies (Large) | 490 | 6g | 1.2g |
| 53 | French Toast Stick (5) | 500 | 6g | 1.2g |
| 54 | French Toast Sticks (5) | 500 | 6g | 1.2g |
| 55 | French Fries (Medium) | 370 | 5g | 1.4g |
| 56 | Pancake Platter | 400 | 5g | 1.3g |
| 57 | Onion Rings (Large) | 430 | 5g | 1.2g |
| 58 | Cheesy Bacon Tots (4) | 130 | 4g | 3.1g |
| 59 | Have-Sies (Small) | 280 | 4g | 1.4g |
| 60 | Onion Rings (Medium) | 290 | 4g | 1.4g |
| 61 | French Fries (Small) | 300 | 4g | 1.3g |
| 62 | French Toast Sticks (3) | 340 | 4g | 1.2g |
| 63 | Have-Sies (Medium) | 350 | 4g | 1.1g |
| 64 | Value Have-Sies | 220 | 3g | 1.4g |
| 65 | Onion Rings (Small) | 230 | 3g | 1.3g |
| 66 | Value French Fries | 230 | 3g | 1.3g |
| 67 | Value Onion Rings | 170 | 2g | 1.2g |
| 68 | Hash Browns (Small) | 270 | 2g | 0.7g |
What 500 calories buys at Burger King
Going from 400 to 500 calories adds 22 orders: Flame-Grilled Chicken Sandwich (410), Taco (2) (420), Bacon, Egg, & Cheese Biscuit (420), Breakfast Burrito Jr. (420), Ham, Egg, & Cheese Biscuit (420), Texas Whopper Jr. (420), Onion Rings (Large) (430) and Whopper Jr. with Bacon & Cheese (430) and 14 more.
What doesn't fit under 500
30 of 56 Burger King entrées are over 500 calories; the lightest of them, the Rodeo Double Cheeseburger, misses by 30 calories at 530. With more room, see Burger King under 600. Tighter budget: Burger King under 400. Closest misses: Rodeo Double Cheeseburger (530), Double Whopper Jr. with Cheese (540), Bacon and Swiss Flame-Grilled Chicken Sandwich (560), Big Fish (570) and Spicy Flame-Grilled Chicken Sandwich (570).
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 (124 items listed)
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- 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.