High-Protein Burger King: 84 Items Ranked by Protein (US Menu)

The item with the most protein at Burger King is the Triple Whopper with Bacon & Cheese: 87 g, but also 1,390 calories. For a Burger King high-protein pick under 500 calories, the Flame-Grilled Chicken Sandwich has 35 g of protein for 410 calories. At breakfast, the Egg-Normous Burrito has the most protein, 35 g for 800 calories.

To compare these with the other chains at your own limits, use the free Protein Finder: it filters all five menus by protein and calories and shows sodium alongside.

These are Burger King’s US numbers from its Nutrition Explorer, checked on 22 October 2026. They’re for the standard build with the default toppings, so changing the toppings or sauce changes them. Menus outside the US are different.

The rankings cover 84 items from the breakfast, flame-grilled burger, and chicken and fish menus. They leave out the Game Day promotion items (the Game Day Pretzel Burger and Game Day Chicken Fries), since promotions come and go.

Burger King items ranked by protein

The Triple Whopper with Bacon & Cheese has the most protein at Burger King: 87 g, with 1,390 calories and 2,050 mg of sodium. The Flame-Grilled Chicken Sandwich has far less protein, 35 g, but gives more of it for the calories: 8.5 g per 100 calories, against 6.3 g for the Triple Whopper with Bacon & Cheese.

Protein per 100 cal is the grams of protein you get for every 100 calories: protein divided by calories, times 100. The higher it is, the leaner the item.

This table shows the 21 items with 35 g of protein or more. Full lists for burgers, breakfast and chicken follow below.

Item	Calories	Protein (g)	Protein per 100 cal	Fat (g)	Sodium (mg)
Triple Whopper with Bacon & Cheese	1,390	87	6.3	94	2,050
Triple Whopper with Bacon	1,310	83	6.3	87	1,640
Triple Whopper with Cheese	1,330	82	6.2	89	1,800
Triple Whopper	1,250	78	6.2	82	1,380
Bacon King	1,260	69	5.5	84	2,330
Texas Double Whopper	1,120	64	5.7	74	2,200
Double Whopper with Bacon & Cheese	1,120	64	5.7	74	1,890
Double Whopper with Bacon	1,040	60	5.8	67	1,570
Double Whopper with Cheese	1,060	60	5.7	69	1,730
Double Whopper	980	56	5.7	62	1,320
20 Pc. Chicken Nuggets	1,030	53	5.1	64	1,820
Bacon and Swiss Flame-Grilled Chicken Sandwich	560	43	7.7	28	1,590
Texas Whopper	850	42	4.9	54	2,130
Whopper with Bacon & Cheese	860	42	4.9	54	1,920
Impossible Texas Whopper	810	41	5.1	47	2,370
Bacon and Swiss Royal Crispy Chicken	740	39	5.3	43	1,920
Whopper with Bacon	770	38	4.9	47	1,500
Whopper with Cheese	790	37	4.7	49	1,660
Flame-Grilled Chicken Sandwich	410	35	8.5	15	940
Spicy Flame-Grilled Chicken Sandwich	570	35	6.1	31	1,200
Egg-Normous Burrito	800	35	4.4	44	2,010

Checked against Burger King’s official nutrition information on 22 October 2026.

Most protein and best protein for the calories are two different answers here. The Triple Whopper with Bacon & Cheese has about 2.5 times the protein of a Flame-Grilled Chicken Sandwich, but about 3.4 times the calories.

Best high-protein Burger King orders under 500 calories

The best high-protein Burger King order under 500 calories is the Flame-Grilled Chicken Sandwich, with 35 g of protein for 410 calories. It has 8 g more protein than the next item under 500 calories, the Double Cheeseburger (27 g, 460 calories).

Only five of the 84 items have at least 20 g of protein and come in under 500 calories.

Item	Calories	Protein (g)	Protein per 100 cal	Sodium (mg)
Flame-Grilled Chicken Sandwich	410	35	8.5	940
Double Cheeseburger	460	27	5.9	1,040
Texas Whopper Jr.	420	21	5.0	1,080
12 Pc. Chicken Fries	340	20	5.9	1,030
Whopper Jr. with Bacon & Cheese	430	20	4.7	980

Checked against Burger King’s official nutrition information on 22 October 2026.

At exactly 500 calories, the Bacon Double Cheeseburger has 30 g of protein. Under 400 calories, the 12 Pc. Chicken Fries have the most protein, 20 g for 340 calories. Under 300 calories, the Honey Mustard and Classic Flame-Grilled Chicken Wraps lead with 17 g each, for 230 and 240 calories.

Whopper vs Double Whopper vs Triple Whopper: protein and calories

A Whopper has 34 g of protein and 710 calories, a Double Whopper 56 g and 980 calories, and a Triple Whopper 78 g and 1,250 calories. Each extra Whopper patty adds 22 g of protein and 270 calories, so the bigger Whoppers give a little more protein per calorie.

Burger	Calories	Protein (g)	Protein per 100 cal	Fat (g)	Sodium (mg)
Whopper Jr.	340	15	4.4	19	630
Whopper Jr. with Cheese	380	17	4.5	23	810
Whopper Jr. with Bacon	380	19	5.0	23	770
Whopper Jr. with Bacon & Cheese	430	20	4.7	26	980
Whopper	710	34	4.8	42	1,250
Whopper with Cheese	790	37	4.7	49	1,660
Whopper with Bacon	770	38	4.9	47	1,500
Whopper with Bacon & Cheese	860	42	4.9	54	1,920
Double Whopper	980	56	5.7	62	1,320
Double Whopper with Cheese	1,060	60	5.7	69	1,730
Double Whopper with Bacon	1,040	60	5.8	67	1,570
Double Whopper with Bacon & Cheese	1,120	64	5.7	74	1,890
Triple Whopper	1,250	78	6.2	82	1,380
Triple Whopper with Cheese	1,330	82	6.2	89	1,800
Triple Whopper with Bacon	1,310	83	6.3	87	1,640
Triple Whopper with Bacon & Cheese	1,390	87	6.3	94	2,050

Checked against Burger King’s official nutrition information on 22 October 2026.

The extra patty on its own works out to about 8.1 g of protein per 100 calories, which is why the ratio climbs from 4.8 for a Whopper to 6.2 for a Triple Whopper.

If you add one extra, bacon beats cheese. On a Whopper, cheese adds 80 calories, 3 g of protein and 410 mg of sodium, while bacon adds 60 calories, 4 g of protein and 250 mg of sodium. On every Whopper size, bacon adds at least as much protein as cheese for the same or fewer calories.

Other Burger King burgers ranked by protein

Among Burger King’s other burgers, the Bacon King has the most protein: 69 g for 1,260 calories, with 2,330 mg of sodium. The Bacon Double Cheeseburger is the leanest of this group, with 30 g for 500 calories, or 6.0 g per 100 calories.

Burger	Calories	Protein (g)	Protein per 100 cal	Fat (g)	Sodium (mg)
Bacon King	1,260	69	5.5	84	2,330
Texas Double Whopper	1,120	64	5.7	74	2,200
Texas Whopper	850	42	4.9	54	2,130
Impossible Texas Whopper	810	41	5.1	47	2,370
Impossible Whopper	670	32	4.8	35	1,490
Bacon Double Cheeseburger	500	30	6.0	29	1,210
Rodeo Double Cheeseburger	530	28	5.3	29	900
Double Cheeseburger	460	27	5.9	25	1,040
Texas Whopper Jr.	420	21	5.0	26	1,080
Bacon Cheeseburger	350	19	5.4	17	980
BBQ Bacon Whopper Jr.	390	19	4.9	23	770
Rodeo Cheeseburger	380	17	4.5	17	720
Cheeseburger	300	16	5.3	14	810
Kid’s Cheeseburger	300	16	5.3	13	610
Rodeo Burger	340	15	4.4	13	520
Hamburger	260	14	5.4	10	600
Kid’s Hamburger	260	14	5.4	10	400

Checked against Burger King’s official nutrition information on 22 October 2026.

The Impossible Whopper has 32 g of protein for 670 calories, 2 g less protein than a Whopper and 40 fewer calories. Watch the sodium on the Texas burgers. The Impossible Texas Whopper has 2,370 mg, the most of any Burger King burger and more than the 2,300 mg daily limit for people 14 and older in the Dietary Guidelines for Americans.

Highest-protein Burger King breakfast

The highest-protein Burger King breakfast is the Egg-Normous Burrito, with 35 g of protein and 800 calories. The Fully Loaded Biscuit (31 g, 660 calories) and the Fully Loaded Croissan’wich (30 g, 620 calories) come next.

Item	Calories	Protein (g)	Protein per 100 cal	Sugar (g)	Sodium (mg)
Egg-Normous Burrito	800	35	4.4	4	2,010
Fully Loaded Biscuit	660	31	4.7	4	2,290
Fully Loaded Croissan’wich	620	30	4.8	6	1,780
Double Sausage, Egg, & Cheese Biscuit	790	29	3.7	3	2,190
Double Sausage, Egg, & Cheese Croissan’wich	730	28	3.8	5	1,660
Bacon, Sausage, Egg, & Cheese Biscuit	650	25	3.8	3	1,960
Bacon, Sausage, Egg, & Cheese Croissan’wich	580	24	4.1	5	1,420
Sausage, Egg, & Cheese Biscuit	560	20	3.6	2	1,580
Ham, Egg, & Cheese Biscuit	420	19	4.5	3	1,530
Sausage, Egg, & Cheese Croissan’wich	500	19	3.8	4	1,040
Ham, Egg, & Cheese Croissan’wich	350	18	5.1	5	1,000
Bacon, Egg, & Cheese Biscuit	420	16	3.8	2	1,340
Breakfast Burrito Jr.	420	16	3.8	2	1,090
Bacon, Egg, & Cheese Croissan’wich	360	15	4.2	4	810
Egg & Cheese Biscuit	380	13	3.4	2	1,180
Egg & Cheese Croissan’wich	310	12	3.9	4	640
Sausage Biscuit	440	12	2.7	2	1,150
Pancake & Sausage Platter	580	12	2.1	35	1,090
5 Pc. French Toast Sticks	500	6	1.2	33	340
Large Hash Browns	700	6	0.9	1	1,460
Pancake Platter	400	5	1.3	34	690
3 Pc. French Toast Sticks	340	4	1.2	27	210
Medium Hash Browns	510	4	0.8	0	1,060
Small Hash Browns	270	2	0.7	0	570

Checked against Burger King’s official nutrition information on 22 October 2026.

For protein per calorie, the best Burger King breakfast is the Ham, Egg, & Cheese Croissan’wich: 18 g for 350 calories, or 5.1 g per 100 calories.

With every filling, a Croissan’wich has 40 to 70 fewer calories and 510 to 540 mg less sodium than the biscuit version, for 1 g less protein. The Fully Loaded Biscuit has 2,290 mg of sodium, nearly the whole daily limit. The sweet breakfasts are low in protein: the Pancake & Sausage Platter has 12 g with 35 g of sugar, and 5 French Toast Sticks have 6 g.

Burger King chicken sandwiches and nuggets: the leanest protein

The leanest high-protein chicken at Burger King is the Flame-Grilled Chicken Sandwich, with 35 g of protein for 410 calories (8.5 g per 100 calories). It has 4 g more protein than the Royal Crispy Chicken and 190 fewer calories.

This table ranks all 27 chicken and fish items by protein per 100 calories, leanest first.

Item	Calories	Protein (g)	Protein per 100 cal	Sodium (mg)
Flame-Grilled Chicken Sandwich	410	35	8.5	940
Bacon and Swiss Flame-Grilled Chicken Sandwich	560	43	7.7	1,590
Honey Mustard Flame-Grilled Chicken Wrap	230	17	7.4	640
Classic Flame-Grilled Chicken Wrap	240	17	7.1	640
4 Pc. Chicken Fries	110	7	6.4	330
Spicy Flame-Grilled Chicken Sandwich	570	35	6.1	1,200
12 Pc. Chicken Fries	340	20	5.9	1,030
8 Pc. Chicken Fries	220	13	5.9	680
Bacon and Swiss Royal Crispy Chicken	740	39	5.3	1,920
Spicy Flame-Grilled Chicken Wrap	320	17	5.3	770
Royal Crispy Chicken	600	31	5.2	1,330
6 Pc. Chicken Nuggets	310	16	5.2	550
Honey Mustard Royal Crispy Wrap	290	15	5.2	790
4 Pc. Chicken Nuggets	210	11	5.2	360
20 Pc. Chicken Nuggets	1,030	53	5.1	1,820
10 Pc. Chicken Nuggets	520	26	5.0	910
Royal Crispy Wrap	310	15	4.8	790
Honey Mustard Original Chicken Wrap	290	13	4.5	830
Classic Original Chicken Wrap	310	13	4.2	820
Spicy Royal Crispy Chicken	760	31	4.1	1,580
Spicy Royal Crispy Wrap	390	15	3.8	920
Original Chicken Sandwich	680	23	3.4	1,380
Big Fish	570	19	3.3	1,270
Spicy Original Chicken Wrap	390	13	3.3	960
Chicken Jr.	440	13	3.0	700
Spicy Original Chicken Sandwich	790	23	2.9	1,540
Spicy Big Fish	730	19	2.6	1,530

Checked against Burger King’s official nutrition information on 22 October 2026.

Spicy versions add calories without adding protein. The spicy Flame-Grilled, Royal Crispy and Big Fish sandwiches each have 160 more calories than the regular ones, and the spicy wraps have 80 more, all with the same protein. For bite-size chicken, 12 Chicken Fries have 20 g of protein for 340 calories, while 10 Chicken Nuggets have 26 g for 520.

Burger King vs McDonald’s for protein

Burger King’s biggest burgers have far more protein than anything McDonald’s sells as a single item. McDonald’s highest-protein single item is the Double Quarter Pounder with Cheese, with 48 g for 740 calories, while Burger King’s Double Whopper has 56 g for 980 and the Triple Whopper 78 g. McDonald’s 40-piece Chicken McNuggets box has 92 g of protein, but it’s a sharing box with 1,650 calories.

For lean picks, Burger King’s Flame-Grilled Chicken Sandwich (35 g, 410 calories) edges out McDonald’s 3-piece McCrispy Strips (31 g, 400 calories), at 8.5 against 7.8 g of protein per 100 calories. Our high-protein McDonald’s guide has the full McDonald’s rankings, and the high-protein fast food guide compares the best orders across chains.

For restaurants that don’t post their numbers, here’s how to count calories when eating out. At those places, MacroScout’s menu scan (a Pro feature) lets you photograph the menu and see which dishes fit the calories and protein you have left today.

This article is for general information and is not medical advice. Talk to your doctor before changing your diet, especially if you have a health condition.