Muscle Gain
Best High-Protein Burger King Orders in 2026
The best high-protein Burger King orders in 2026, from Double Cheeseburgers and Chicken Fries to the Triple Whopper, with official calories and protein.
The short answer
The best high-protein order at Burger King in 2026 is a Double Cheeseburger with 8 Pc. Chicken Fries: about 680 calories and 40 grams of protein, based on Burger King's Nutrition Explorer. For the most protein in one sandwich, the Triple Whopper has 78 grams for 1,250 calories. If you're watching calories, a Double Cheeseburger with a Fat Free Milk gives 37 grams for 560.
Burger King is built around the Whopper, and a Whopper with medium fries is 1,080 calories with 39 grams of protein. That's a lot of calories for the protein you get. Swap it for a Double Cheeseburger and 8 Pc. Chicken Fries and you get 40 grams for 680 calories.
Here's what to order, using the numbers in Burger King's own Nutrition Explorer.
What has the most protein at Burger King?#
The Triple Whopper with Bacon & Cheese has the most protein at Burger King, with 87 grams, but it costs 1,390 calories. The plain Triple Whopper has 78 grams for 1,250 calories, and the Bacon King has 69 grams for 1,260. For protein per calorie, the Triple Whopper, the Bacon Double Cheeseburger and the Double Cheeseburger lead the regular menu. Here are the top options from the Burger King Nutrition Explorer:
| Item | Calories | Protein | Protein per 100 cal |
|---|---|---|---|
| Fat Free Milk | 100 | 10 g | 10.0 g |
| Triple Whopper | 1,250 | 78 g | 6.2 g |
| Bacon Double Cheeseburger | 500 | 30 g | 6.0 g |
| Double Cheeseburger | 460 | 27 g | 5.9 g |
| 8 Pc. Chicken Fries | 220 | 13 g | 5.9 g |
| 12 Pc. Chicken Fries | 340 | 20 g | 5.9 g |
| Double Whopper | 980 | 56 g | 5.7 g |
| Texas Double Whopper | 1,120 | 64 g | 5.7 g |
| Bacon King | 1,260 | 69 g | 5.5 g |
| Hamburger | 260 | 14 g | 5.4 g |
| Bacon and Swiss Royal Crispy Chicken | 740 | 39 g | 5.3 g |
| Royal Crispy Chicken | 600 | 31 g | 5.2 g |
| 10 Pc. Chicken Nuggets | 520 | 26 g | 5.0 g |
| Whopper | 710 | 34 g | 4.8 g |
| Whopper Jr. | 340 | 15 g | 4.4 g |
| Original Chicken Sandwich | 680 | 23 g | 3.4 g |
Nutrition from Burger King's Nutrition Explorer as of October 2026, for the standard recipe. Dipping sauces are extra. Menus vary by location; check the BK app before ordering.
What is the best high-protein meal at Burger King?#
The best high-protein meal at Burger King pairs a double patty burger with Chicken Fries or a Fat Free Milk instead of fries and soda. These meals are added up from Burger King's published item values:
| Order | Calories | Protein |
|---|---|---|
| Double Cheeseburger + 8 Pc. Chicken Fries | 680 | 40 g |
| Double Cheeseburger + Fat Free Milk | 560 | 37 g |
| Bacon Double Cheeseburger + 12 Pc. Chicken Fries | 840 | 50 g |
| Royal Crispy Chicken + 8 Pc. Chicken Fries | 820 | 44 g |
| Double Whopper + Fat Free Milk | 1,080 | 66 g |
| Triple Whopper + 12 Pc. Chicken Fries (bulking) | 1,590 | 98 g |
The Double Cheeseburger with 8 Pc. Chicken Fries is the best balance: 40 grams of protein for 680 calories. If you're bulking, a Triple Whopper with 12 Pc. Chicken Fries gets close to 100 grams in one meal.
Which Burger King burger has the most protein per calorie?#
The Triple Whopper and its bacon versions have the most protein per calorie of Burger King's burgers, at about 6.2 to 6.3 grams per 100 calories, followed by the Bacon Double Cheeseburger and the Double Cheeseburger. Smaller burgers are less efficient because the bun makes up more of the calories:
- Hamburger: 260 calories, 14 grams of protein.
- Cheeseburger: 300 calories, 16 grams.
- Double Cheeseburger: 460 calories, 27 grams.
- Bacon Double Cheeseburger: 500 calories, 30 grams.
- Whopper: 710 calories, 34 grams.
- Double Whopper: 980 calories, 56 grams.
- Triple Whopper: 1,250 calories, 78 grams.
The Double Cheeseburger is the best value for most people: 27 grams of protein for under 500 calories. The regular Whopper is a weaker pick, with fewer than 5 grams of protein per 100 calories.
Are Burger King Chicken Fries high in protein?#
Yes, for a side. Burger King's 8 Pc. Chicken Fries have 13 grams of protein for 220 calories, and the 12 Pc. Chicken Fries have 20 grams for 340. That's about 5.9 grams of protein per 100 calories, the same as a Double Cheeseburger.
Compare that with fries: medium French Fries are 370 calories with 5 grams of protein. Swapping them for 8 Pc. Chicken Fries adds 8 grams of protein for 150 fewer calories. The 10 Pc. Chicken Nuggets are a little less efficient at 26 grams for 520 calories.
Does Burger King have grilled chicken?#
Not on the national menu. Burger King's chicken sandwiches are breaded: the Royal Crispy Chicken has 31 grams of protein for 600 calories, and the Original Chicken Sandwich has 23 grams for 680.
Burger King is testing Flame-Grilled Chicken Sandwiches and Wraps at select restaurants. Its Nutrition Explorer lists the Flame-Grilled Chicken Sandwich at 410 calories and 35 grams of protein, which would make it the best protein-per-calorie sandwich at BK if your location has it.
What is the best high-protein breakfast at Burger King?#
The Fully Loaded Croissan'wich is the best high-protein breakfast sandwich at Burger King, with 30 grams of protein for 620 calories. The Fully Loaded Biscuit has 31 grams but costs 660 calories and 2,290 mg of sodium, and the Egg-Normous Burrito has 35 grams for 800 calories and 2,010 mg of sodium.
For fewer calories, the Ham, Egg, & Cheese Croissan'wich has 18 grams of protein for 350 calories, the best ratio of the breakfast sandwiches. The Fully Loaded Croissan'wich has 1,780 mg of sodium, most of the FDA's 2,300 mg daily limit.
What should you skip at Burger King when you want protein?#
Skip the fries, onion rings, shakes and regular soda. They add calories without much protein:
- Large French Fries: 440 calories, 6 grams of protein.
- Large Onion Rings: 430 calories, 5 grams.
- Large Hash Browns: 700 calories, 6 grams.
- Chocolate Oreo Shake: 670 calories, 13 grams.
- Large Coca-Cola: 320 calories, 0 grams. A large Coca-Cola Zero is 0 calories.
If you want a drink with protein, the Fat Free Milk has 10 grams for 100 calories, the best protein per calorie on the menu.
How does Burger King compare to other chains for protein?#
Burger King's best regular-menu orders land at about 6 grams of protein per 100 calories. Wendy's chicken tenders do a little better at about 7.9 grams; see our best high-protein Wendy's orders and, for the closest burger rival, our McDonald's high-protein orders. Our guide to high protein fast food compares the top picks across chains.
Protein matters if you lift. A 2018 meta-analysis in the British Journal of Sports Medicine of 49 studies found that protein supplementation increased gains in muscle mass and strength from resistance training, with no further gains in muscle mass beyond a total intake of about 1.6 grams per kilogram of body weight a day.
At a local burger spot without posted nutrition, Menu Scan AI can help. Snap the menu with your iPhone and it estimates calories, protein, carbs and fat for each dish from the menu descriptions, then labels the best matches for your goal. Treat the results as estimates, not lab values. The app is free to download; its listing says an annual subscription is required for full access, including menu scanning and AI nutrition analysis.
Frequently asked questions#
What is the highest protein item at Burger King?#
The Triple Whopper with Bacon & Cheese has the most protein at 87 grams (1,390 calories), according to Burger King's Nutrition Explorer. The plain Triple Whopper has 78 grams for 1,250 calories.
How much protein is in a Whopper?#
A Whopper has 34 grams of protein and 710 calories. A Double Whopper has 56 grams and 980 calories, and a Whopper Jr. has 15 grams and 340 calories.
How much protein is in Burger King Chicken Fries?#
The 8 Pc. Chicken Fries have 13 grams of protein and 220 calories, and the 12 Pc. Chicken Fries have 20 grams and 340 calories. Dipping sauces are extra.
What is the healthiest high-protein order at Burger King?#
A Double Cheeseburger with a Fat Free Milk is one of the leanest high-protein orders: 560 calories and 37 grams of protein combined. A Double Cheeseburger with 8 Pc. Chicken Fries gives 40 grams for 680 calories.
Is the Burger King Double Cheeseburger high in protein?#
Yes. The Double Cheeseburger has 27 grams of protein for 460 calories, about 5.9 grams per 100 calories. That beats the Whopper (34 grams for 710 calories) on protein per calorie.
Sources#
- Burger King: Nutrition Explorer, calories, protein and sodium for burgers, chicken, breakfast, sides and drinks
- Allrecipes: Burger King tests Flame-Grilled Chicken Sandwiches and Wraps, test at select restaurants
- Morton et al., British Journal of Sports Medicine (2018), protein intake and muscle gains from resistance training
- FDA: Sodium in Your Diet, the 2,300 mg daily sodium limit