Dietitians recommend what to order at Burger King.

What's your plan when you're at Burger King and hungry but want to avoid overeating?

In interviews with Planet Chronicle Digital, Erika Barrera, a registered dietitian and wellness educator with LEAF-E Nutrition in Arizona, and Kate Ingram, a registered dietitian nutritionist and co-owner of The Vitality Dietitians in Connecticut, provided menu suggestions.

"Fast food restaurants like Burger King are often convenient when time is limited and your hungry cue is calling. However, it's important to remember that all food provides nutrition for the body, even fast food."

While Ingram considers Burger King to be unhealthy, it is possible to make healthier choices when eating there.

To maintain a healthy diet, consumers can prioritize protein, opt for smaller portions, avoid large meals, and load up on vegetables to control calorie intake and make wise choices.

When selecting meal options at Burger King, Barrera recommended using the balanced plate method, which involves dividing your plate into quarters: half for vegetables, a quarter for carbohydrates, and the remaining quarter for protein, along with a side of fruit.

Two nutrition professionals advised ordering in moderation at Burger King.

Check out these seven options.

Planet Chronicle Digital also reached out to Burger King for comment.

Honey Mustard BK Royal Crispy Wrap

This menu choice provides only 290 calories per wrap, said Barrera.

She stated that it contains 4 grams of fiber, which is crucial for managing satiety, blood sugars, and cholesterol.

She pointed out that you could add another crispy chicken breast to your wrap for more protein, but be aware that this would increase the calorie intake from fat and carbs.

Barrera stated that the choice of a garden salad as a balanced side dish may vary depending on the BK visited.

Whopper Jr.

When a burger calls your name, make it a Whopper Jr.

Barrera stated that this menu item has the same great taste as the regular BK Whopper, but with fewer calories, saturated fat, and sodium.

She proposed that adding another beef patty to the burger would increase the protein content, but also increase the calories from fat.

Barrera stated that you can add a side salad to your order at your Burger King location.

Hamburger

According to Ingram, a plain burger has 240 calories, 10 grams of fat, and 13 grams of protein.

Ingram suggested getting lettuce, tomato, and onion to make the dish more filling and include more veggies.

She warned that the food contains 380 milligrams of sodium, which is over 15% of your daily needs, so be mindful of your sodium intake for the rest of the day.

Four-Piece Chicken Nuggets

The food item contains 170 calories, 11 grams of fat, 8 grams of protein, and 310 milligrams of sodium.

Ingram advised avoiding dipping sauces to reduce extra calories and sodium intake.

Nuggets can be paired with riced cauliflower or steamed broccoli for a healthy meal at home.

Fat-Free Milk

Ordering milk may be a better choice than having sugar-filled sodas.

Ingram stated that skim milk contains 90 calories and nine grams of protein.

Adding more protein to this beverage may help you feel full until your next meal, as she stated.

Unsweetened Iced Tea

Looking for another healthier beverage choice?

Try Burger King's unsweetened iced tea.

Barrera stated that an unsweetened tea option is a healthier choice compared to a sweetened beverage with more than 40 grams of added sugar when paired with a BK meal.

She said this beverage will provide flavor without extra sugar and calories.

Chocolate Chip Cookies

You can have cookies, but be mindful of portion control and remember that moderation is key.

Barrera said, "Probably, you're wondering why an RD picked this."

"It's not true to claim that people never go to fast-food restaurants for desserts. If you have a sweet tooth and are at BK's drive-thru in the evening, this would be the best option for you," she said.

She stated that among the desserts on the menu, chocolate chip cookies contain the least amount of added sugar.

One cookie with fruit at home is a better option.

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