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Keto @ Burger King

Eating Keto at Burger King may seem like a difficult task, but it doesn’t have to be. The truth is that there are many low carb options that make this fast food restaurant a viable option for your ketogenic diet.

Overview: Staying Keto at Burger King

  • Much like when you’re looking for Keto options at Wendy’s or McDonalds – you’re going to want to order a sandwich without the bun. You can do this for most sandwiches within an acceptable carb range, aside from the offerings that include sweet sauces and fried, crunchy toppings.
  • If a craving hits and you absolutely need to have chicken nuggets, a 4-piece will set you back 10 net carbs. Not perfect by any means, but that would be just enough to keep me from a binge. Surprisingly, the original chicken sandwich patty is just 9g net carbs, but I’m not a huge fan.
  • When you order sandwiches without bread, they typically put them in a convenient plastic container. You can also request your sandwich lettuce-wrapped. This makes it super easy to grab and go.
  • It’s really easy to find something low carb for lunch, dinner and even breakfast at Burger King!




Plain Whopper Calories with bun vs. no bun

If you’re just starting a Keto diet, you may be surprised by the amount of calories and carbohydrates a bun actually adds to your meal.

Take a look at this comparison:

  • Plain Whopper calories: 470 with 42g carbs
  • Plain Whopper with no bun calories: 240 with 0g carbs

Even if you’re not following Keto, tossing the bun is a great way to lower the calorie count.

I suggest taking that approach for Burger King and almost anywhere you can get a sandwich.

Premium Burgers

The following premium burgers use 4oz patties and are a great Keto option.

Whoppers

  • Whopper, plain with no bun (240 calories, 18g fat, 0g carbs, 0g fiber, 20g protein)
  • Whopper with cheese, plain with no bun (320 calories, 24g fat, 1g carbs, 0g fiber, 24g protein)
  • Double Whopper, no bun (640 calories, 53g fat, 8g carbs, 1g fiber, 40g protein) 7g net
  • Double Whopper with cheese, no bun (720 calories, 59g fat, 9g carbs, 1g fiber, 44g protein) 8g net
  • Bacon & Cheese Whopper, plain with no bun (370 calories, 29g fat, 1g carbs, 27g protein)
  • Bacon & Cheese Whopper, no bun (560 calories, 46g fat, 9g carbs, 28g protein)
  • BBQ Bacon Whopper, plain with no bun (370 calories, 29g fat, 1g carbs, 27g protein)
  • BBQ Bacon Whopper, no bun (570 calories, 46g fat, 11g carbs, 28g protein)

King Burgers

  • Bacon King, plain with no bun (740 calories, 57g fat, 3g carbs, 53g protein)
  • Bacon King, no bun (920 calories, 75g fat, 7g carbs, 54g protein)
  • Sourdough King Single, plain with no bun (370 calories, 29g fat, 1g carbs, 27g protein)
  • Sourdough King Double, plain with no bun (610 calories, 46g fat, 1g carbs, 46g protein)
  • Rodeo King, plain with no bun or onion rings (690 calories, 53g fat, 3g carbs, 51g protein)
  • Rodeo King, no bun (1020 calories, 78g fat, 27g carbs, 1g fiber, 52g protein)
  • Quarter Pound King, plain with no bun (320 calories, 24g fat 1g carbs, 24g protein)
  • Quarter Pound King, no bun (350 calories, 25g fat 7g carbs, 25g protein)
  • Double Quarter Pound King, plain with no bun (640 calories, 49g fat, 3g carbs, 48g protein)
  • Double Quarter Pound King, no bun (670 calories, 49g fat, 8g carbs, 49g protein)

Classic Burgers

The classic burgers are made with 2oz patties. If you’re trying to keep calories low or just need a quick snack, you’ll probably want to order one of these menu items.

  • Whopper Jr., plain with no bun (100 calories, 8g fat, 0g carbs, 9g protein)
  • Whopper Jr., no bun (190 calories, 16g fat, 4g carbs, 9g protein)
  • Hamburger, plain with no bun (100 calories, 8g fat, 0g carbs, 9g protein)
  • Hamburger, no bun (120 calories, 8g fat, 3g carbs, 9g protein)
  • Cheeseburger, plain with no bun (150 calories, 11g fat, 1g carbs, 11g protein)
  • Cheeseburger, no bun (160 calories, 11g fat, 4g carbs, 11g protein)
  • Double Cheeseburger, plain with no bun (250 calories, 19g fat, 1g carbs, 19g protein)
  • Double Cheeseburger, no bun (270 calories, 19g fat, 4g carbs, 20g protein)

Burgers with bacon

  • Bacon Cheeseburger, plain with no bun (180 calories, 14g fat, 1g carbs, 13g protein)
  • Bacon Double Cheeseburger, plain with no bun (270 calories, 20g fat, 1g carbs, 20g protein)
  • King Jr. with Bacon, plain with no bun (360 calories, 28g fat, 1g carbs, 25g protein)
  • Bacon King Jr. with Bacon, no bun (450 calories, 37g fat, 4g carbs, 25g protein)

Keto Meal at Burger King Double Cheeseburgers

Chicken

  • Grilled Chicken Sandwich, plain with no bun (160 calories, 4.5g fat, 0g carbs, 30g protein)
  • Grilled Chicken Sandwich, no bun (270 calories, 16g fat, 1g carbs, 30g protein)
  • Original Chicken Sandwich, plain with no bun (240 calories, 13g fat, 9g carbs, 21g protein)
  • Original Chicken Sandwich, no bun (460 calories, 37g fat, 10g carbs, 22g protein)
  • Chicken Nuggets, 4 peice (170 calories, 11g fat, 11g carbs, 1g fiber, 8g protein) 10g net
  • Crispy Chicken Jr., plain with no bun (170 calories, 11g fat, 11g carbs, 7g protein)
  • Crispy Chicken Jr., no bun (330 calories, 28g fat, 11g carbs, 8g protein)

Vegetarian

There aren’t many options for vegetarians at Burger King. However, they do offer a veggie burger. It is a bit higher in carbs, but could work on a more lax day.

  • Veggie Burger, plain with no bun (170 calories, 6g fat, 13g carbs, 3g fiber, 17g protein) 10g net

Salads & Dressings

Some of the sauces at Burger King have added sugar. These are the most Keto-friendly:

  • Grilled Chicken Garden Salad, no dressing (340 calories, 15g fat, 16g carbs, 7g fiber, 39g protein) 9g net
  • Chicken Club Salad, no dressing (440 calories, 23g fat, 16g carbs, 7g fiber, 44g protein) 9g net
  • Garden Side Salad, no dressing (60 calories, 4g fat, 3g carbs, 1g fiber, 4g protein) 2g net
  • Ken’s Ranch Dressing, 1 packet (260 calories, 28g fat, 2g carb, 1g protein)
  • Ken’s Golden Italian Dressing (160 calories, 17g fat, 4g carbs, 0g protein)

Sauces & Dressings

  • Ranch Dipping Sauce, 1 packet (140 calories, 15g fat, 1g carbs, 1g protein)
  • Buffalo Dipping Sauce, 1 packet (80 calories, 8g fat, 2g carbs, 0g protein)
  • Zesty Sauce, 1 packet (150 calories, 15g fat, 3g carbs, 0g protein)
  • Ken’s Ranch Dressing, 1 packet (260 calories, 28g fat, 2g carb, 1g protein)
  • Ken’s Golden Italian Dressing (160 calories, 17g fat, 4g carbs, 0g protein)

Breakfast Sandwiches (no bread)

  • Bacon, Egg & Cheese Biscuit, no biscuit (150 calories, 12g fat, 1g carbs, 9g protein)
  • Bacon, Egg & Cheese Croissanwich, no croissant (150 calories, 12g fat, 1g carbs, 9g protein)
  • Sausage, Egg & Cheese Biscuit, no biscuit (280 calories, 24g fat, 1g carbs, 14g protein)
  • Sausage, Egg & Cheese Croissanwich, no croissant (280 calories, 24g fat, 1g carbs, 14g protein)
  • Ham, Egg & Cheese Biscuit, no biscuit (130 calories, 10g fat, 1g carbs, 9g protein)
  • Ham, Egg & Cheese Croissanwich, no croissant (130 calories, 10g fat, 1g carbs, 9g protein)
  • Fully Loaded Biscuit, no biscuit (380 calories, 29g fat, 3g carbs, 24g protein)
  • Fully Loaded Croissanwich, no croissant (380 calories, 29g fat, 3g carbs, 24g protein)

Double meat breakfast sandwiches

  • King Croissanwich with Double Sausage, no croissant (490 calories, 43g fat, 2g carbs, 23g protein)
  • King Croissanwich with Ham & Sausage, no croissant (340 calories, 28g fat, 3g carbs, 19g protein)
  • The King’s Croissanwich with Sausage & Bacon, no croissant (390 calories, 33g fat, 2g carbs, 20g protein)
  • Bacon Breakfast Sourdough King, double no bread (280 calories, 21g fat, 3g carbs, 19g protein)
  • Sausage Breakfast Sourdough King, double no bread (560 calories, 47g fat, 3g carbs, 30g protein)
  • Ham Breakfast Sourdough King, double no bread (300 calories, 19g fat, 4g carbs, 26g protein)

Protein sides

Sometimes you just need a quick and simple breakfast option! The protein sides are perfect and inexpensive.

  • Eggs, 1 serving (80 calories, 6g fat, 0g carbs, 5g protein)
  • Bacon, 1 peice (35 calories, 3g fat, 0g carbs, 2g protein)
  • Sausage, 1 patty (170 calories, 15g fat, 0g carbs, 7g protein)
  • Ham, 1 slice (15 calories, 0g fat, 0g carbs, 3g protein)

Keto Meals Ideas at Burger King

Here are a few of my favorite low carb meals I’ll pick up in the drive thru:

  • 2 Bacon Double Cheeseburgers, plain + no bun (540 calories, 40g fat, 2g carbs, 40g protein)
  • Grilled Chicken Sandwich, no bun + garden side salad with ranch (590 calories, 48g fat, 6g carbs, 1g fiber, 35g protein) 5g net
  • 2 Sausage, Egg and Cheese Croissanwiches, no croissants (560 calories, 48g fat, 2g carbs, 28g protein)

All nutritional information was pulled from the Burger King website, where they conveniently have a builder tool for custom orders.

What are your favorite Keto options to get at Burger King?

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3 Comments

  1. Avatar Aisling Crotty on September 3, 2019 at 9:42 am

    what do you mean “plain”? is that that there is no ketchup or….?

    • Dominic Geracia Dominic Geracia on September 3, 2019 at 11:18 am

      Yep! Anytime you order something plain at Burger King, it’s just the meat and cheese. Or just meat if you ordered a hamburger.

  2. Avatar Lisa Fulton on March 25, 2019 at 8:41 am

    You are awesome!!!! Thanks!!!!! So many options!!

Leave a Comment





Dom Geracia is a long time Keto diet follower who is passionate about simplifying the low carb lifestyle for beginners. When he's not posting yummy food pics on Instagram, you can likely find him cuddling the nearest cat or guzzling down (yet another) iced coffee.

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