As former President Donald Trump settles into his second term, his fondness for fast food—especially burgers—remains widely recognized. This includes a Trump-themed restaurant in Texas, which opened on Election Day, as well as a viral post-election photo of Trump and other prominent figures enjoying McDonald’s.
But with the ongoing “Make America Healthy Again” mission in mind, can these fast-food staples be part of a healthier eating strategy?
Delish, a well-known food website, recently compiled a list of the healthiest burger options in the U.S. The rankings focused on essential nutritional factors such as calories, carbohydrates, fat, and sodium across over 15 popular fast-food menus.
According to Laura Manaker, a dietitian and nutritionist from South Carolina who contributed to the rankings, burgers can indeed fit into a balanced diet. She emphasized that the key is portion control and mindful eating, especially when pairing burgers with other meal components.
Here’s a breakdown of Delish’s top five healthiest fast-food burgers:
5. Whataburger Jr.
The Texas-based chain Whataburger earned the fifth spot with its Whataburger Jr., which contains 310 calories, 36 grams of carbs, and only 3 grams of saturated fat—the lowest of any burger reviewed. However, its sodium content, at 750 milligrams, was the second-highest on the list.
The burger comes with classic toppings: tomato, lettuce, pickles, diced onions, and mustard. Despite its higher sodium level, it’s a relatively healthy choice among fast-food options.
4. In-N-Out Hamburger
In-N-Out’s classic hamburger, known for its simple yet satisfying ingredients, ranks fourth. With 360 calories, 37 grams of carbs, and 4.5 grams of saturated fat, it offers a balanced nutritional profile. The burger also contains 16 grams of protein and 660 milligrams of sodium.
A notable option at In-N-Out is the “protein style” burger, which replaces the bun with lettuce. This modification reduces the calorie count to just 200, cutting saturated fat and carbs as well.
3. McDonald’s Classic Hamburger
McDonald’s classic hamburger is another solid fast-food option, boasting 250 calories, 30 grams of carbs, and 3.5 grams of saturated fat. With 510 milligrams of sodium, it remains a fairly healthy choice within the fast-food realm.
This burger is topped with pickles, chopped onions, ketchup, and mustard, making it a straightforward yet tasty meal.
2. Burger King Whopper Jr.
Burger King‘s Whopper Jr., a smaller version of the flagship Whopper, ranks second thanks to its higher protein content and relatively low calorie and sodium levels. It provides 15.2 grams of protein, 310 calories, and only 390 milligrams of sodium—the lowest on the list. The burger is topped with fresh tomatoes, lettuce, pickles, onions, mayonnaise, and ketchup.
1. Wendy’s Jr. Hamburger
The healthiest of them all, according to Delish, is Wendy’s Jr. hamburger. At just 280 calories, it features 15 grams of protein and only 25 grams of carbs. With 440 milligrams of sodium, it offers the best nutritional balance among fast-food burgers.
The Jr. burger includes pickles, onions, ketchup, and mustard, making it a classic yet nutritious option.
Healthier Fast-Food Eating Tips
Nutrition experts also provided tips for making a fast-food meal even healthier. Michael Garko, a Florida-based nutrition advisor, recommends avoiding double meat patties and opting for grilled chicken or veggie burgers, which are lower in saturated fat and calories.
Additionally, side dishes play a significant role. Garko suggests swapping fries for a side salad with a light dressing, which offers vitamins and fiber without the added fats and calories.
For those who can’t resist fries, Vanessa Rissetto, a registered dietitian from New York, recommends skipping the bun. Removing the bun helps reduce carbs and calories while maintaining the flavor of the burger.
Rissetto also advocates for replacing sugary sodas with water, unsweetened tea, or sparkling water, as sugary drinks contribute to weight gain and insulin resistance.
While these healthier fast-food burger options offer a balanced approach to enjoying a popular American meal, moderation and mindful choices remain key to maintaining a healthy diet.