Can you eat fast food in a calorie deficit? What can I order at McDonald’s on a diet? Is fast food food good for weight loss? If these are your questions, look no further. In this blog post I’ve rounded up the 50 lowest calorie fast food burgers that you can get at famous restaurant chains. You will find the 50 low calorie fast food burgers ordered from lowest calorie items to the highest.
Besides the calorie count, for each burger you will also find a breakdown of the macronutrient composition of the meal. Nutritional information provided in this blog post comes from the websites of the brands, and is to be regarded as an estimate. Although as precise as possible, calories and macros will always depend on several factors such as differences in ingredient freshness and quantity.
1. Arby’s Chicken Slider
227 calories
Nutritional values
- 9 g fats
- 25 g carbohydrates
- 11 g protein
- 617 mg sodium
You can get the lowest calorie burger at Arby’s, with its Chicken Slider. The Slider features a crispy chicken tender topped with Swiss on a bite-sized soft bun. A tasty option for eating out when on a diet!
2. McDonald’s Hamburger The Classic McDonald’s Burger
250 calories
Nutritional values
- 9 g fats
- 31 g carbohydrates
- 12 g protein
- 510 mg sodium
Ranking second, The Classic McDonald’s Burger packs just 250 calories in a bun filled with beef meat, tangy pickle, chopped onions, ketchup, and mustard. This low calorie fast food burger will satisfy your cravings without ruining your diet!
3. Burger King Hamburger
250 calories
Nutritional values
- 10 g fats
- 29 g carbohydrates
- 13.1 g protein
- 560 mg sodium
If you are looking for low calorie options at Burger King, this meal is for you. The Hamburger has 250 calories, a great pick if you are in the mood for fast food but want to keep your intake low.
4. Carl’s Jr. Small Burger
250 calories
Nutritional values
- 9 g fats
- 32 g carbohydrates
- 11 g fats
- 570 mg sodium
The Big Burger is another diet-friendly fast food meal that you can eat on a diet. Filled with a beef patty, dill pickles, onions, mustard and ketchup on a seeded bun, it comes with just 250 kcal per piece.
5. Burger King Cheeseburger
289 calories
Nutritional values
- 13 g fats
- 30.7 g carbohydrates
- 15.1 protein
- 780 mg sodium
Who doesn’t like a good cheeseburger? A great classic that you can enjoy also if trying to lose weight because Burger King Cheeseburger comes with only 289 calories!
6. McDonald’s Cheeseburger
300 calories
Nutritional values
- 13 g fats
- 32 g carbohydrates
- 15 g protein
- 720 mg sodium
Following with cheeseburgers, at position 6 we find McDonald’s low calorie burger. The Cheeseburger comes with a 100% pure beef patty, tangy pickle, chopped onions, ketchup, mustard, and a slice of melty American cheese.
7. Chick-fil-A Egg White Grill
300 calories
Nutritional values
- 8 g fats
- 31 g carbohydrates
- 28 g protein
If you are looking for a low cal breakfast alternative, the Egg White Grill of Chick-fil-A is for you. Filled with grilled chicken, egg whites and American cheese, this meal has just about 300 calories and a whopping 28 g of protein.
8. Carl’s Jr Small Cheeseburger
300 calories
Nutritional values
- 14 g fats
- 33 g carbohydrates
- 10 g protein
- 790 mg sodium
Craving cheeseburger at Carl’s Jr? The small Cheeseburger is a great classic that will satisfy your tastebuds for just 300 calories. Cheese lovers, rejoice!
9. KFC Crunch Burger
308 calories
Nutritional values
- 16 g fats
- 23 g carbohydrates
- 18 g protein
With 308 calories, the Crunch Burger is a great low calorie fast food meal for all chicken lovers. It comes with a soft bun and, as the name suggests, crunchy chicken inside.
10. McDonald’s Egg McMuffin
310 calories
Nutritional values
- 13 g fats
- 30 g carbohydrates
- 17 g protein
- 770 mg sodium
This breakfast item features an egg, Canadian bacon and melty American cheese in a soft English muffin. It has just 310 kcal, making it a great low calorie fast food breakfast!
11. Wendy’s Classic Egg & Cheese Sandwich
319 calories
Nutritional values
- 16 g fats
- 27 g carbohydrates
- 14 g protein
- 1 g salt
“A fresh-cracked free range egg on a warm Muffin with melted American cheese.” This is what Wendy’s promises to offer for 319 calories. Another great meal to have in the early hours of your day!
12. Jack in the Box Hamburger
330 calories
Nutritional values
- 18 g fats
- 30 g carbohydrates
- 13 g protein
- 680 mg sodium
Featured in the Kid’s menu, Jack in the Box Hamburger is a small treat for when you want to eat hamburger on a diet. It has a beef patty, pickle, ketchup and mustard inside a soft bun.
13. SONIC Drive-In Jr Burger
330 calories
Nutritional values
- 15 g fats
- 33 g carbohydrates
- 14 g protein
- 710 mg sodium
The Jr Burger is a simple diet-friendly meal that you can find at SONIC Drive-In. Each piece provides 330 calories and is great if you are trying to lose weight.
14. Burger King Whopper Jr.
332.2 calories
Nutritional values
- 19 g fats
- 30.8 g carbohydrates
- 15.3 g protein
- 560.2 mg sodium
Who doesn’t know the Whopper? Probably one of the most famous items at Burger King, the Whopper Jr. comes with 332 calories and plenty of taste.
15. Burger King Bacon Cheeseburger
340 calories
Nutritional values
- 16 g fats
- 30.8 g carbohydrates
- 18.1 g protein
- 940 mg sodium
The Bacon Cheeseburger is a real crowd-pleaser. It comes with both melting cheese and crunchy bacon over a meat patty, and has just 340 calories!
16. Burger King Rodeo Burger
340 calories
Nutritional values
- 13.1 g fats
- 41.2 g carbohydrates
- 16 g protein
- 500 mg sodium
Ranking at position 16, you will never guess that Burger King Rodeo is a low calorie fast food burger. It features a beef patty topped with BBQ sauce and crispy onion rings on a toasted bun.
17. Johnny Rockets Streamliner
340 calories
The first vegetarian option in this list, the Streamliner is a low calorie burger with soy patty, lettuce and slices of tomatoes.
18. Dairy Queen Hamburger
350 calories
Nutritional values
- 14 g fats
- 35 g carbohydrates
- 20 g protein
- 670 mg sodium
Beef patty, pickles, ketchup and mustard served on a warm toasted bun. This is what you can get at Dairy Queen for 350 calories. A great alternative if you want to keep your calories down while enjoying a delicious meal outside.
19. Arby’s Classic Roast Beef
360 calories
Nutritional values
- 14 g fats
- 37 g carbohydrates
- 23 g protein
- 970 mg sodium
At Arby’s, you can get a delicious sesame bun filled with roast beef for just 360 calories. The Classic Roast Beef is definitely a great fast food meal to have on diet!
20. Burger King Egg & Cheese Croissan’wich
372.2 calories
Nutritional values
- 21.5 g fats
- 30.8 g carbohydrates
- 14.9 g protein
- 874.7 mg sodium
Position 20 brings us once again to Burger King, with the Egg & Cheese Croissan’wich. This meal will spoil you with a combination of croissant and sandwich for a breakfast that has just 372 calories!
21. Wendy’s Classic Bacon Egg & Cheese Sandwich
375 calories
Nutritional values
- 20 g fats
- 27 g carbohydrates
- 19 g protein
- 1.7 g salt
This egg, bacon and cheese muffin will save your breakfasts when eating at Wendy’s on a diet. It has 375 calories and is relatively high in protein: 19 grams.
22. Wendy’s Jr. Cheeseburger Deluxe
375 calories
Nutritional values
- 20 g fats
- 31 g carbohydrates
- 17 g protein
- 1.9 g salt
Jr. Cheeseburger Deluxe occupies the 22nd position in our list of 50 low calorie burgers at fast foods. It comes with British beef, cheese, pickles, onions, tomatoes, lettuce, ketchup and mayo.
23. Burger King Rodeo Cheeseburger
380 calories
Nutritional values
- 17 g fats
- 41.8 g carbohydrates
- 17 g protein
- 700 mg sodium
We’ve already seen the Rodeo Burger at position 16, but it now comes once again with more flavor (and calories) than ever. The Rodeo Cheeseburger combines crispy onion rings with melty cheese for 380 calories.
24. Burger King Whopper Jr. with Bacon
382.2 calories
Nutritional values
- 24 g fats
- 31 g carbohydrates
- 19.3 g protein
- 730.2 mg sodium
A smaller version of the big burger, Whopper Jr. with Bacon is a relatively low calorie meal at Burger King. As tradition wants, it has a beef patty, with extra bacon for more taste and flavor.
25. Burger King Whopper Jr. with Cheese
382.2 calories
Nutritional values
- 24 g fats
- 31.5 g carbohydrates
- 17.3 g protein
- 780.2 mg sodium
Following along with Burger King, right in the middle of this list we find Burger King Whopper Jr. with Cheese. It is a smaller Whopper, with extra cheese and fewer calories.
26. McDonald’s Filet-O-Fish
390 calories
Nutritional values
- 19 g fats
- 39 g carbohydrates
- 16 g protein
- 580 mg sodium
Everyone knows Filet-O-Fish, the sandwich that comes with breaded fish, cheese and tartar sauce. But few know that this is also one of the lowest calorie burgers at McDonald’s!
27. In’N’Out Hamburger with Onions
390 calories
Nutritional values
- 19 g fats
- 39 g carbohydrates
- 16 g protein
- 650 mg sodium
The Hamburger with Onions is the lowest calorie burger that you can get at In’N’Out. It has just 390 calories and will satisfy your savory cravings when they hit. If you are lucky enough to have an In’O’Out nearby, go and get it!
28. Chick-fill-A Grilled Chicken Sandwich
390 calories
Nutritional values
- 12 g fats
- 44 g carbohydrates
- 28 g protein
“A lemon-herb marinated boneless breast of chicken, grilled for a tender and juicy backyard-smoky taste, served on a toasted multigrain bun with green leaf lettuce and tomato. “ This is how Chick-fill A proposes the 390 calorie chicken sandwich in its menu.
29. Burger King BBQ Bacon Whopper Jr.
392.2 calories
Nutritional values
- 24 g fats
- 32.7 g carbohydrates
- 18.2 g protein
- 730 mg sodium
The BBQ Bacon Whopper Jr. will surprise you. Stuffed with a patty and bacon, it offers a delicious taste experience for just 392.2 kcal.
30. McDonald’s Sausage McMuffin
400 calories
Nutritional values
- 26 g fats
- 29 g carbohydrates
- 14 g protein
- 760 mg sodium
The Sausage McMuffin is a low calorie breakfast burger at McDonald’s that comes with a simple sausage patty and a slice of American cheese. You can enjoy it at the fast food restaurant for 400 calories.
31. McDonald’s McDouble
400 calories
Nutritional values
- 20 g fats
- 33 g carbohydrates
- 22 g protein
- 920 mg sodium
Double patty this time! Yes, you got it right. Despite its double meat, the McDouble is still a good fast food burger for weight loss. It has 400 calories and the extra protein will keep you full for longer.
32. McDonald’s McChicken
400 calories
Nutritional values
- 21 g fats
- 39 g carbohydrates
- 14 g protein
- 560 mg sodium
This great McDonald’s classic of all chicken lovers packs 400 calories in a savory burger. It features a chicken patty and a simple lettuce – mayo topping.
33. Burger King Double Cheeseburger
400 calories
Nutritional values
- 21 g fats
- 31.6 g carbohydrates
- 24.1 g protein
- 810 mg sodium
If the McDouble surprised you, be prepared for what is coming. With double patty and double cheese, the Double Cheeseburger is one of the lowest calorie fast food burgers at Burger King. Just 400 calories!
34. Jack in the Box Jr Jumbo Jack
400 calories
Nutritional values
- 25 g fats
- 31 g carbohydrates
- 14 g protein
- 700 mg sodium
Dining at Jack in the Box on a diet? Try the Jr Jumbo Jack. It comes with plenty of taste and provides 400 calories. A great compromise when you are trying to lose weight but want fast food.
35. Wendy’s Bacon, Egg & Cheese Croissant
403 calories
Nutritional values
- 25 g fats
- 27 g carbohydrates
- 17 g protein
- 1.4 g salt
This Wendy’s breakfast meal features an egg and Applewood smoked bacon covered in cheese sauce on a croissant bun.
36. Wendy’s Jr Cheeseburger
406 calories
Nutritional values
- 23 g fats
- 29 g carbohydrates
- 20 g protein
- 2.3 g salt
Read through Wendy’s menu and you’ll find the Jr Cheeseburger. It is a simple burger with British beef, cheese, pickles, onions, tomatoes and lettuce. This meal has 406 calories.
37. Burger King Bacon, Egg & Cheese Croissan’wich
412.2 calories
Nutritional values
- 24.5 g fats
- 30.8 g carbohydrates
- 17.9 g protein
- 1034.7 mg sodium
Enjoy a delicious low calorie fast food breakfast with this sandwich. Burger King Bacon, Egg & Cheese Croissan’wich will get you hooked with its winning trio bacon, egg and cheese. You won’t believe it has just 412 kcal!
38. Burger King Ham, Egg & Cheese Croissan’wich
412.2 calories
Nutritional values
- 22.5 g fats
- 31.8 g carbohydrates
- 20.9 g protein
- 1274.7 mg sodium
Let’s stay at Burger King for meal position 38. The Ham, Egg & Cheese Croissan’wich is a real explosion of flavors: ham, egg and cheese all in 412 calorie sandwich!
39. KFC Colonel Burger
414 calories
Nutritional values
- 15 g fats
- 38 g carbohydrates
- 32 g protein
In the mood for crispy chicken? Look no further than the Colonel Burger. Clocking at 414 calories, this burger is a tasty meal that you can get at KFC on a diet.
40. McDonald’s Bacon, Egg & Cheese McGriddles
430 calories
Nutritional values
- 21 g fats
- 44 g carbohydrates
- 17 g protein
- 1230 mg sodium
What a delicious breakfast! The McDonald’s Bacon, Egg & Cheese McGriddles features thick-cut smoked bacon, a fluffy folded egg and melty American cheese on griddle cakes with a sweet maple aftertaste.
41. Burger King Chicken Jr.
440 calories
Nutritional values
- 27 g fats
- 39 g carbohydrates
- 13.3 g protein
- 700 mg sodium
If you like chicken and end up at Burger King, order the Chicken Jr. It comes with breaded chicken in a sesame bun and has 440 calories. A great fast food meal for weight loss!
42. Jack in the Box Jr. Jumbo Jack Cheeseburger
440 calories
Nutritional values
- 29 g fats
- 31 g carbohydrates
- 16 g protein
- 900 mg sodium
At position number 42 we find Jack in the Box Jr. Jumbo Jack Cheeseburger. This low calorie fast food burger is made for all cheese lovers that can’t resist all flavors of meat and cheese.
43. Chick-fil-A Spicy Chicken Sandwich
450 calories
Nutritional values
- 19 g fats
- 45 g carbohydrates
- 28 g protein
Freshly breaded chicken breast is served with pickles in a toasted bun that will drive your tastebuds crazy. Unbelievably delicious and…diet friendly!
44. Arby’s Classic Beef’N’Cheddar
450 calories
Nutritional values
- 20 g fats
- 45 g carbohydrates
- 23 g protein
- 1280 mg sodium
This sandwich takes fast food to the next-level with slices of roast beef, topped with Cheddar cheese sauce and Red Ranch on an onion roll. Can you believe it has just 450 calories?
45. McDonald’s McCrispy
470 calories
Nutritional values
- 20 g fats
- 46 g carbohydrates
- 26 g protein
- 1140 mg sodium
The chicken menu of McDonald’s has something else for your diet. Featuring crispy chicken breast, melty cheese, slices of fresh tomato and lettuce, this is a great McDonald’s burger for weight loss.
46. Jack in the Box Jr Bacon Cheeseburger
470 calories
Nutritional values
- 31 g fats
- 30 g carbohydrates
- 18 g protein
- 1000 mg sodium
Pass by Jack in the Box and you won’t have to choose between bacon or cheese anymore. This burger combines both options in a bun that has no more than 470 calories.
47. Burger King Big King
490 calories
Nutritional values
- 30 g fats
- 33.6 g carbohydrates
- 26.2 g protein
- 990.2 mg sodium
The Big King is for those dieters that don’t get full easily. With 490 calories, this burger is a fairly low calorie meal at Burger King.
48. Arby’s Buffalo Crispy Chicken Sandwich
500 calories
Nutritional values
- 23 g fats
- 49 g carbohydrates
- 24 g protein
- 1860 mg sodium
Let’s pass by Arby’s once more with the Buffalo Crispy Chicken Sandwich. A crispy, tender filet of buttermilk chicken drenched in buffalo sauce will delight your tastebuds for 500 calories.
49. Wendy’s Classic Crisp Chicken Sandwich
500 calories
Nutritional values
- 25 g fats
- 48 g carbohydrates
- 24 g protein
- 1230 mg sodium
Chicken makes its final appearance in the shape of Wendy’s Classic Crisp Chicken Sandwich. At 500 calories, this burger can still be enjoyed while trying to reach your fat loss goals.
50. McDonald’s Quarter Pounder with Cheese
500 calories
Nutritional values
- 26 g fats
- 42 g carbohydrates
- 30 g protein
- 1140 mg sodium
We shall introduce the Quarter Pounder with Cheese to conclude this list of 50 low calorie fast food burgers. In this McDonald’s meal you’ll find a ¼ lb beef patty, onions, tangy pickles and two slices of American cheese for about 500 calories.
Conclusion: What are the best low calorie fast food burgers for weight loss?
As you may have realized from this list with 50 lowest calorie burgers, you can still enjoy a tasty fast food meal without ruining your progresses. Remember, anything can be part of your diet – moderation is the key.
While these low-calorie options are fantastic for the occasional treat, you should also keep in mind that eating fast food everyday is not the healthiest choice, also if it fits your count. At the end, it all comes down to balance. On some days you may be eating rice and chicken, on other days you may be having a satisfying burger. Maybe with some good skinny French Fries, if you want to treat yourself without too many extra calories!
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