MenuTrimHome › Compare
vs
McDonald's vs Burger King: nutrition compared
Which is healthier, McDonald's or Burger King? Calories, protein and sodium for every main meal on their 2026 menus, side by side.
2026Freshest menu data
The short answer
By the numbers, McDonald's is the easier place to eat light: it wins 4 of 6 rows. Burger King still has good picks, listed below.
| McDonald's | Burger King | |
|---|---|---|
| Main meals in our data | 36 | 66 |
| Light, high protein meals (≤500 cal, 20 g+ protein) | 8 (22%) | 7 (11%) |
| Median meal | 505 cal | 510 cal |
| Median sodium | 1,130 mg | 1,190 mg |
| Most protein per calorie | Mccrispy Strips (3 Piece): 400 cal, 31 g | Grilled Chicken Sandwich: 410 cal, 35 g |
| Lightest meal | 6 Chicken McNuggets: 250 cal | Kid's Hamburger: 260 cal |
| Most protein | Spicy Chicken Mcnuggets (20 Piece): 52 g | Double Whopper with Bacon: 60 g |
Green marks the better number for weight loss. Main meals only: 12 g+ protein, no drinks, sides or desserts.
Best orders at McDonald's
20 g+ protein, most protein per calorie first
 Mccrispy Strips (3 Piece)Breakfast · 198 g | 400 | 31 g | 24 g | 20 g | 1,320 mg |
|---|---|---|---|---|---|
 Mccrispy Strips (4 Piece)Breakfast · 264 g | 530 | 41 g | 32 g | 26 g | 1,760 mg |
 Double Quarter Pounder w/ CheeseBurgers · 278 g | 740 | 48 g | 43 g | 42 g | 1,360 mg |
 Quarter Pounder w/ CheeseBurgers · Cheese | 520 | 30 g | 42 g | 26 g | 1,140 mg |
 Bacon Quarter Pounder with CheeseBurgers · 221 g | 630 | 36 g | 43 g | 35 g | 1,470 mg |
Best orders at Burger King
20 g+ protein, most protein per calorie first
 Grilled Chicken SandwichChicken Sandwich And Wraps · 214 g | 410 | 35 g | 43 g | 15 g | 940 mg |
|---|---|---|---|---|---|
 Bacon and Swiss Flame-Grilled Chicken SandwichChicken Sandwich And Wraps | 560 | 43 g | 45 g | 28 g | 1,590 mg |
 Spicy Flame-Grilled Chicken SandwichChicken Sandwich And Wraps | 570 | 35 g | 46 g | 31 g | 1,200 mg |
 Bacon Double CheeseburgerBeef Burger And Wraps · 139 g | 500 | 30 g | 31 g | 29 g | 1,210 mg |
 Double CheeseburgerBeef Burger And Wraps · 135 g | 460 | 27 g | 31 g | 25 g | 1,040 mg |
Eat at McDonald's or Burger King. Still lose weight.
At both chains, the Mccrispy Strips (3 Piece) is 400 calories and the Double Quarter Pounder w/ Cheese is 740. MenuTrim builds your personal plan and shows which one fits today.
- Daily calories for your goalFrom your weight, goal weight and pace.
- A protein target and a per-meal limitSo one meal out doesn't take the whole day.
- The date you'll reach your goalAn estimate from your pace, updated as you log.
- both chains orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.
Build your plan in the app.Full menus: McDonald's nutrition · Burger King nutrition.