Burger King • Low Calorie Guide • Updated June 2026
Under 500 Cal Options at Burger King
Quick Answer: Burger King has 21 under 500 cal options. The lowest-calorie option at Burger King is the Hamburger with 250 calories. Top pick overall: the Rodeo Burger (410 cal, 16g protein, Nom Score B).
21Under 500 Cal Options
35Total Analyzed
BBest Grade
Top rated
Top Under 500 Cal Picks at Burger King
1
B
Rodeo Burger
Cal
410
Prot
16g
Sod
635
Sug
11g
Contains: WheatSoyMilk
View full ingredients
Sesame Seed Bun: Enriched Wheat Flour [Flour, Malted Barley Flour, Reduced Iron, Niacin, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid], Water, High Fructose Corn Syrup, Sesame Seeds, Yeast, Soybean Oil, Salt, Wheat Gluten, Calcium Sulfate, Calcium Propionate (Preservative), Flaxseeds, Mono- And Diglycerides, DATEM, Citric Acid, Potassium Iodate, Soy Lecithin.
Beef Patty: 100% USDA inspected Ground Beef (Fire-Grilled).
BBQ Sauce: High Fructose Corn Syrup, Vinegar, Tomato Paste, Modified Food Starch, Water, Contains less than 2% of: Salt, Pineapple Juice Concentrate, Natural Smoke Flavor, Spices (Mustard), Caramel Color, Jalapeno Pepper, Sodium Benzoate s a preservative, Molasses, Corn Syrup, Dehydrated Garlic, Sugar, Tamarind, Natural Flavor.
Onion Rings: Water, Bleached Wheat Flour, Dehydrated Onion, Modified Corn Starch, Yellow Corn Flour, Sugar, Gelatinized Wheat Starch, Contains 2% Or Less Of: Salt, Guar Gum, Methylcellulose, Fructose, Onion Powder, Food Starch-Modified, Sodium Alginate, Sunflower Oil, Natural Flavors, Grill Flavor (From Sunflower Oil), Canola Oil, Wheat Gluten, Modified Palm Oil, Sodium Tripolyphosphate, Whey, Dextrose, Garlic Powder, Leavening (Baking Soda, Sodium Aluminum Phosphate), Spice, Hydroxypropylmethylcellulose, Yeast Extract, Corn Starch, Sorbitol, Dried Yeast, Calcium Chloride. Parfried In Soybean Oil.
2
C
Rodeo Cheeseburger
Cal
450
Prot
17g
Sod
835
Sug
11g
Contains: WheatSoyMilk
View full ingredients
Sesame Seed Bun: Enriched Wheat Flour [Flour, Malted Barley Flour, Reduced Iron, Niacin, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid], Water, High Fructose Corn Syrup, Sesame Seeds, Yeast, Soybean Oil, Salt, Wheat Gluten, Calcium Sulfate, Calcium Propionate (Preservative), Flaxseeds, Mono- And Diglycerides, DATEM, Citric Acid, Potassium Iodate, Soy Lecithin.
Beef Patty: 100% USDA inspected Ground Beef (Fire-Grilled).
American Cheese: Cultured Milk, Water, Cream, Sodium Citrate, Salt, Sorbic Acid (Preservative), Sodium Phosphate, Artificial Color, Enzymes, Acetic Acid, Soy Lecithin.
BBQ Sauce: High Fructose Corn Syrup, Vinegar, Tomato Paste, Modified Food Starch, Water, Contains less than 2% of: Salt, Pineapple Juice Concentrate, Natural Smoke Flavor, Spices (Mustard), Caramel Color, Jalapeno Pepper, Sodium Benzoate s a preservative, Molasses, Corn Syrup, Dehydrated Garlic, Sugar, Tamarind, Natural Flavor.
Onion Rings: Water, Bleached Wheat Flour, Dehydrated Onion, Modified Corn Starch, Yellow Corn Flour, Sugar, Gelatinized Wheat Starch, Contains 2% Or Less Of: Salt, Guar Gum, Methylcellulose, Fructose, Onion Powder, Food Starch-Modified, Sodium Alginate, Sunflower Oil, Natural Flavors, Grill Flavor (From Sunflower Oil), Canola Oil, Wheat Gluten, Modified Palm Oil, Sodium Tripolyphosphate, Whey, Dextrose, Garlic Powder, Leavening (Baking Soda, Sodium Aluminum Phosphate), Spice, Hydroxypropylmethylcellulose, Yeast Extract, Corn Starch, Sorbitol, Dried Yeast, Calcium Chloride. Parfried In Soybean Oil.
3
C
Hamburger
Cal
250
Prot
13g
Sod
560
Sug
7g
Contains: WheatSoy
View full ingredients
Sesame Seed Bun: Enriched Wheat Flour [Flour, Malted Barley Flour, Reduced Iron, Niacin, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid], Water, High Fructose Corn Syrup, Sesame Seeds, Yeast, Soybean Oil, Salt, Wheat Gluten, Calcium Sulfate, Calcium Propionate (Preservative), Flaxseeds, Mono- And Diglycerides, DATEM, Citric Acid, Potassium Iodate, Soy Lecithin.
Beef Patty: 100% USDA inspected Ground Beef (Fire-Grilled).
Ketchup: Tomato Concentrate made from red ripe tomatoes, Distilled Vinegar, High Fructose Corn Syrup, Corn Syrup, Salt, Spice, Onion Powder, Natural Flavoring.
Mustard: Distilled white vinegar, mustard seed, water, salt, turmeric, natural flavor and spices.
Pickles: Cucumbers, Water, Vinegar, Salt, Calcium Chloride, 1/10 Of 1% Sodium Benzoate (Preservative), Natural Spice Extractives, Extractives Of Turmeric, Polysorbate 80, Propylene Glycol And FD&C Yellow #5.
Item
Grade
Cal
Protein
Carbs
Sodium
1
Rodeo BurgerNom’s Top Pick
Watch the sodium. · Contains: Wheat, Soy, Milk
Contains: WheatSoyMilk
Sesame Seed Bun: Enriched Wheat Flour [Flour, Malted Barley Flour, Reduced Iron, Niacin, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid], Water, High Fructose Corn Syrup, Sesame Seeds, Yeast, Soybean Oil, Salt, Wheat Gluten, Calcium Sulfate, Calcium Propionate (Preservative), Flaxseeds, Mono- And Diglycerides, DATEM, Citric Acid, Potassium Iodate, Soy Lecithin.. Beef Patty: 100% USDA inspected Ground Beef (Fire-Grilled).. BBQ Sauce: High Fructose Corn Syrup, Vinegar, Tomato Paste, Modified Food Starch, Water, Contains less than 2% of: Salt, Pineapple Juice Concentrate, Natural Smoke Flavor, Spices (Mustard), Caramel Color, Jalapeno Pepper, Sodium Benzoate s a preservative, Molasses, Corn Syrup, Dehydrated Garlic, Sugar, Tamarind, Natural Flavor.. Onion Rings: Water, Bleached Wheat Flour, Dehydrated Onion, Modified Corn Starch, Yellow Corn Flour, Sugar, Gelatinized Wheat Starch, Contains 2% Or Less Of: Salt, Guar Gum, Methylcellulose, Fructose, Onion Powder, Food Starch-Modified, Sodium Alginate, Sunflower Oil, Natural Flavors, Grill Flavor (From Sunflower Oil), Canola Oil, Wheat Gluten, Modified Palm Oil, Sodium Tripolyphosphate, Whey, Dextrose, Garlic Powder, Leavening (Baking Soda, Sodium Aluminum Phosphate), Spice, Hydroxypropylmethylcellulose, Yeast Extract, Corn Starch, Sorbitol, Dried Yeast, Calcium Chloride. Parfried In Soybean Oil.
B
410
16g
51g
635mg
2
Rodeo Cheeseburger
Watch the sodium. · Contains: Wheat, Soy, Milk
Contains: WheatSoyMilk
Sesame Seed Bun: Enriched Wheat Flour [Flour, Malted Barley Flour, Reduced Iron, Niacin, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid], Water, High Fructose Corn Syrup, Sesame Seeds, Yeast, Soybean Oil, Salt, Wheat Gluten, Calcium Sulfate, Calcium Propionate (Preservative), Flaxseeds, Mono- And Diglycerides, DATEM, Citric Acid, Potassium Iodate, Soy Lecithin.. Beef Patty: 100% USDA inspected Ground Beef (Fire-Grilled).. American Cheese: Cultured Milk, Water, Cream, Sodium Citrate, Salt, Sorbic Acid (Preservative), Sodium Phosphate, Artificial Color, Enzymes, Acetic Acid, Soy Lecithin.. BBQ Sauce: High Fructose Corn Syrup, Vinegar, Tomato Paste, Modified Food Starch, Water, Contains less than 2% of: Salt, Pineapple Juice Concentrate, Natural Smoke Flavor, Spices (Mustard), Caramel Color, Jalapeno Pepper, Sodium Benzoate s a preservative, Molasses, Corn Syrup, Dehydrated Garlic, Sugar, Tamarind, Natural Flavor.. Onion Rings: Water, Bleached Wheat Flour, Dehydrated Onion, Modified Corn Starch, Yellow Corn Flour, Sugar, Gelatinized Wheat Starch, Contains 2% Or Less Of: Salt, Guar Gum, Methylcellulose, Fructose, Onion Powder, Food Starch-Modified, Sodium Alginate, Sunflower Oil, Natural Flavors, Grill Flavor (From Sunflower Oil), Canola Oil, Wheat Gluten, Modified Palm Oil, Sodium Tripolyphosphate, Whey, Dextrose, Garlic Powder, Leavening (Baking Soda, Sodium Aluminum Phosphate), Spice, Hydroxypropylmethylcellulose, Yeast Extract, Corn Starch, Sorbitol, Dried Yeast, Calcium Chloride. Parfried In Soybean Oil.
C
450
17g
52g
835mg
3
Hamburger
Great portion. Watch the sodium. Light on fiber. · Contains: Wheat, Soy
Contains: WheatSoy
Sesame Seed Bun: Enriched Wheat Flour [Flour, Malted Barley Flour, Reduced Iron, Niacin, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid], Water, High Fructose Corn Syrup, Sesame Seeds, Yeast, Soybean Oil, Salt, Wheat Gluten, Calcium Sulfate, Calcium Propionate (Preservative), Flaxseeds, Mono- And Diglycerides, DATEM, Citric Acid, Potassium Iodate, Soy Lecithin.. Beef Patty: 100% USDA inspected Ground Beef (Fire-Grilled).. Ketchup: Tomato Concentrate made from red ripe tomatoes, Distilled Vinegar, High Fructose Corn Syrup, Corn Syrup, Salt, Spice, Onion Powder, Natural Flavoring.. Mustard: Distilled white vinegar, mustard seed, water, salt, turmeric, natural flavor and spices.. Pickles: Cucumbers, Water, Vinegar, Salt, Calcium Chloride, 1/10 Of 1% Sodium Benzoate (Preservative), Natural Spice Extractives, Extractives Of Turmeric, Polysorbate 80, Propylene Glycol And FD&C Yellow #5.
C
250
13g
29g
560mg
4
Double Cheeseburger
Great portion & protein. Watch the sodium. Light on fiber. · Contains: Wheat, Soy, Milk
Contains: WheatSoyMilk
Sesame Seed Bun: Enriched Wheat Flour [Flour, Malted Barley Flour, Reduced Iron, Niacin, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid], Water, High Fructose Corn Syrup, Sesame Seeds, Yeast, Soybean Oil, Salt, Wheat Gluten, Calcium Sulfate, Calcium Propionate (Preservative), Flaxseeds, Mono- And Diglycerides, DATEM, Citric Acid, Potassium Iodate, Soy Lecithin.. Beef Patty (2): 100% USDA inspected Ground Beef (Fire-Grilled).. American Cheese (2): Cultured Milk, Water, Cream, Sodium Citrate, Salt, Sorbic Acid (Preservative), Sodium Phosphate, Artificial Color, Enzymes, Acetic Acid, Soy Lecithin.. Ketchup: Tomato Concentrate made from red ripe tomatoes, Distilled Vinegar, High Fructose Corn Syrup, Corn Syrup, Salt, Spice, Onion Powder, Natural Flavoring.. Mustard: Distilled white vinegar, mustard seed, water, salt, turmeric, natural flavor and spices.. Pickles: Cucumbers, Water, Vinegar, Salt, Calcium Chloride, 1/10 Of 1% Sodium Benzoate (Preservative), Natural Spice Extractives, Extractives Of Turmeric, Polysorbate 80, Propylene Glycol And FD&C Yellow #5.
C
400
24g
32g
810mg
5
Bacon, Egg & Cheese Croissan’Wich
Watch the sodium & sat fat. · Contains: Wheat, Milk, Egg, Soy
Contains: WheatMilkEggSoy
Croissant: Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Butter (Cream, Natural Flavor), High Fructose Corn Syrup, Contains Less Than 2% Of Each Of The Following: Yeast, Salt, Whey, Food Starch-Modified, Calcium Propionate (Preservative), Wheat Flour, Calcium Sulfate, Sugar, Enzymes, Ascorbic Acid, Calcium Phosphate, High Oleic Canola Oil.. Eggs: Whole Eggs, Water, Contains 2% Or Less Of The Following: Salt, Xanthan Gum, Citric Acid, Annatto (Color), Butter Flavor (Sunflower Oil, Natural Flavors, Medium Chain Triglycerides).. American Cheese: Cultured Milk, Water, Cream, Sodium Citrate, Salt, Sorbic Acid (Preservative), Sodium Phosphate, Artificial Color, Enzymes, Acetic Acid, Soy Lecithin.. Bacon: Pork, Cured with Water, Salt, Sugar, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite.
C
402
17g
29g
1025mg
6
Egg & Cheese Croissan’Wich
Great portion. Watch the sodium & sat fat. · Contains: Wheat, Milk, Egg, Soy
Contains: WheatMilkEggSoy
Croissant: Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Butter (Cream, Natural Flavor), High Fructose Corn Syrup, Contains Less Than 2% Of Each Of The Following: Yeast, Salt, Whey, Food Starch-Modified, Calcium Propionate (Preservative), Wheat Flour, Calcium Sulfate, Sugar, Enzymes, Ascorbic Acid, Calcium Phosphate, High Oleic Canola Oil.. Eggs: Whole Eggs, Water, Contains 2% Or Less Of The Following: Salt, Xanthan Gum, Citric Acid, Annatto (Color), Butter Flavor (Sunflower Oil, Natural Flavors, Medium Chain Triglycerides).. American Cheese: Cultured Milk, Water, Cream, Sodium Citrate, Salt, Sorbic Acid (Preservative), Sodium Phosphate, Artificial Color, Enzymes, Acetic Acid, Soy Lecithin.
C
352
14g
29g
855mg
7
Bacon Cheeseburger
Great portion. Watch the sodium. Light on fiber. · Contains: Wheat, Soy, Milk
Contains: WheatSoyMilk
Sesame Seed Bun: Enriched Wheat Flour [Flour, Malted Barley Flour, Reduced Iron, Niacin, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid], Water, High Fructose Corn Syrup, Sesame Seeds, Yeast, Soybean Oil, Salt, Wheat Gluten, Calcium Sulfate, Calcium Propionate (Preservative), Flaxseeds, Mono- And Diglycerides, DATEM, Citric Acid, Potassium Iodate, Soy Lecithin.. Beef Patty: 100% USDA inspected Ground Beef (Fire-Grilled).. American Cheese: Cultured Milk, Water, Cream, Sodium Citrate, Salt, Sorbic Acid (Preservative), Sodium Phosphate, Artificial Color, Enzymes, Acetic Acid, Soy Lecithin.. Bacon: Pork, Cured with Water, Salt, Sugar, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite.. Ketchup: Tomato Concentrate made from red ripe tomatoes, Distilled Vinegar, High Fructose Corn Syrup, Corn Syrup, Salt, Spice, Onion Powder, Natural Flavoring.. Mustard: Distilled white vinegar, mustard seed, water, salt, turmeric, natural flavor and spices.. Pickles: Cucumbers, Water, Vinegar, Salt, Calcium Chloride, 1/10 Of 1% Sodium Benzoate (Preservative), Natural Spice Extractives, Extractives Of Turmeric, Polysorbate 80, Propylene Glycol And FD&C Yellow #5.
C
340
18g
31g
940mg
8
Bacon Double Cheeseburger
Great protein. Watch the sodium. Light on fiber. · Contains: Wheat, Soy, Milk
Contains: WheatSoyMilk
Sesame Seed Bun: Enriched Wheat Flour [Flour, Malted Barley Flour, Reduced Iron, Niacin, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid], Water, High Fructose Corn Syrup, Sesame Seeds, Yeast, Soybean Oil, Salt, Wheat Gluten, Calcium Sulfate, Calcium Propionate (Preservative), Flaxseeds, Mono- And Diglycerides, DATEM, Citric Acid, Potassium Iodate, Soy Lecithin.. Beef Patty (2): 100% USDA inspected Ground Beef (Fire-Grilled).. American Cheese (2): Cultured Milk, Water, Cream, Sodium Citrate, Salt, Sorbic Acid (Preservative), Sodium Phosphate, Artificial Color, Enzymes, Acetic Acid, Soy Lecithin.. Bacon: Pork, Cured with Water, Salt, Sugar, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite.. Ketchup: Tomato Concentrate made from red ripe tomatoes, Distilled Vinegar, High Fructose Corn Syrup, Corn Syrup, Salt, Spice, Onion Powder, Natural Flavoring.. Mustard: Distilled white vinegar, mustard seed, water, salt, turmeric, natural flavor and spices.. Pickles: Cucumbers, Water, Vinegar, Salt, Calcium Chloride, 1/10 Of 1% Sodium Benzoate (Preservative), Natural Spice Extractives, Extractives Of Turmeric, Polysorbate 80, Propylene Glycol And FD&C Yellow #5.
C
440
27g
32g
970mg
9
Breakfast Burrito Jr
Great sugar. Watch the sodium. Light on fiber. · Contains: Wheat, Milk, Egg, Soy
Contains: WheatMilkEggSoy
Tortilla: Enriched Bleached Wheat Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Vegetable Shortening (Interesterified Soybean Oil, Hydrogenated Soybean Oil and/or Cottonseed Oils with monoglycerides), Contains 2% or less of the following: Sugar, Salt, Vital Wheat Gluten, Leavening (Sodium Bicarbonate, Sodium Acid Pyrophosphate), Distilled Monoglycerides, Enzymes, Wheat Starch, Calcium Carbonate, Tocopherol (antioxidant), Ascorbic Acid (antioxidant), Citric Acid (antioxidant), Guar Gum, Yeast, Cellulose Gum, Fumaric Acid (Dough Conditioner), Calcium Propionate and Sorbic Acid (To Preserve Freshness).. Eggs: Whole Eggs, Water, Contains 2% Or Less Of The Following: Salt, Xanthan Gum, Citric Acid, Annatto (Color), Butter Flavor (Sunflower Oil, Natural Flavors, Medium Chain Triglycerides).. Sausage: Pork, Salt, Spices, Corn Syrup Solids, Dextrose, Monosodium Glutamate, Hydrogenated Soybean Oil, Grill Flavor (from Soybean Oil).. American Cheese: Cultured Milk, Water, Cream, Sodium Citrate, Salt, Sorbic Acid (Preservative), Sodium Phosphate, Artificial Color, Enzymes, Acetic Acid, Soy Lecithin.
C
462
18g
30g
1305mg
10
Ham, Egg & Cheese Croissan’Wich
Great portion. Watch the sodium & sat fat. · Contains: Wheat, Milk, Egg, Soy
Contains: WheatMilkEggSoy
Croissant: Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Butter (Cream, Natural Flavor), High Fructose Corn Syrup, Contains Less Than 2% Of Each Of The Following: Yeast, Salt, Whey, Food Starch-Modified, Calcium Propionate (Preservative), Wheat Flour, Calcium Sulfate, Sugar, Enzymes, Ascorbic Acid, Calcium Phosphate, High Oleic Canola Oil.. Eggs: Whole Eggs, Water, Contains 2% Or Less Of The Following: Salt, Xanthan Gum, Citric Acid, Annatto (Color), Butter Flavor (Sunflower Oil, Natural Flavors, Medium Chain Triglycerides).. American Cheese: Cultured Milk, Water, Cream, Sodium Citrate, Salt, Sorbic Acid (Preservative), Sodium Phosphate, Artificial Color, Enzymes, Acetic Acid, Soy Lecithin.. Ham: Ham Cured With: Water, Dextrose, Contains 2% Or Less Of Salt, Sodium Lactate, Sodium Phosphate, Natural Smoke Flavoring, Sodium Diacetate, Sodium Erythorbate, Sodium Nitrite, Coated With Caramel Color.
C
392
20g
30g
1215mg
The Nom Score read
Burger King’s 21 under 500 cal options are led by the Rodeo Burger: Nom Score B (70/100), 410 calories, 16g protein, and 635mg sodium. The Bacon Double Cheeseburger carries the most protein at 27g. The lightest is the Hamburger, at 250 calories. Most come from the Burgers menu (6 of 10). Calories run 250–462 across the picks.
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Watch-outs
What to Avoid
These items at Burger King don’t meet under 500 cal criteria:
Vanilla Milk Shake
560 cal (max 500)
Chocolate Milk Shake
590 cal (max 500)
Strawberry Milk Shake
610 cal (max 500)
Oreo Shake
640 cal (max 500)
Fully Loaded Croissan'Wich
704 cal (max 500)
Order smarter
Pro Tips: How to Order Under 500 Cal at Burger King
The plain Hamburger (250 cal) and Cheeseburger (290 cal) are the lightest hot options—a Bacon & Cheese Whopper is 820
At breakfast, the Ham, Egg & Cheese Croissan'Wich (392 cal) beats the Sausage version by 150 calories
Skip the shakes—a Vanilla Milk Shake is 560 calories and 79g sugar, more than two Cheeseburgers
Heading out or stuck without options? Keep under 500 cal snacks on hand so a under 500 cal choice is always within reach.
FAQ
Common questions about under 500 cal at Burger King
Is Burger King good for under 500 cal diets?
Yes — Burger King has 21 under 500 cal options, topped by the Rodeo Burger (Nom Score B).
What’s the best under 500 cal option at Burger King?
The Rodeo Burger is the best choice with 410 calories, 16g protein, and a Nom Score of B.
What is the lowest-calorie item at Burger King?
The lowest-calorie option at Burger King is the Hamburger with 250 calories.
How we ranked these: Every item is scored by the Nom Score, which weighs
sodium, saturated fat, sugar, portion size, fiber, and protein per calorie against FDA daily-value guidance.
Data comes from Burger King’s published nutrition information.
Nutrition data verified. Calorie counts and macros are taken from Burger King’s official published nutrition data. How the Nom Score works →
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