When it comes to fast food, McDonald’s and Burger King are two of the biggest and most recognized chains. With busy lifestyles, fast food can seem like an easy option for a quick meal. However, fast food has developed a reputation for being unhealthy. In this article we talk about McDonald vs. Burger King and Which Has the Healthier Options.
With rising rates of obesity and diet-related diseases, more consumers are becoming concerned about making healthier choices when dining out. Both McDonald’s and Burger King have introduced menu items aimed at health-conscious customers. But which fast food giant offers more nutritious options?
Calories and Portion Sizes
When comparing fast food meals, calorie counts are an important starting point for evaluating how healthy they are. Both McDonald’s and Burger King display nutrition information like calories on their menus and websites. This makes it easier to account for portion sizes and make informed choices.
On average, a meal from McDonald’s contains more calories than Burger King. A McDonald’s Big Mac sandwich contains 540 calories while a Whopper from Burger King has 660. However, the serving size of a Whopper is larger. Getting the smallest available portions can help reduce calorie intake.
At both chains, customers can customize orders to drop high-calorie ingredients. Removing condiments like mayonnaise and salad dressings is an easy way to trim calories. Opting for a smaller-sized fry or drink is another simple tweak. Overall, being aware of portions and calories enables healthier choices at both restaurants.
Ingredients and Nutrition
Calories provide a snapshot of how a meal may impact your diet. But looking closer at nutrients and ingredients tells more about how healthy McDonald’s and Burger King meals really are.
Lean Protein Options
Both menus offer some lean protein choices. Grilled chicken sandwiches and wraps have fewer calories than beef burgers and fried chicken. Salads with grilled or roasted chicken are also available. These provide protein as well as vitamins from fresh vegetables.
However, some seemingly healthy proteins may not be as nutritious upon closer inspection. McDonald’s uses sliced apples in its Chicken Salad instead of leafy greens. Burger King’s TENDERGRILL Chicken Sandwich has less cholesterol but more sodium than McDonald’s grilled chicken sandwich.
It takes a bit more diligence to determine the healthiest protein options, but choices are available at both chains. Pairing lean protein with fresh produce is a good formula for fast food meals.
Fruits and Vegetables
Getting enough fruits and vegetables is important for a balanced, nutritious diet. McDonald’s and Burger King have both expanded fresh produce offerings in recent years.
McDonald’s uses sliced apples in some salads and also offers side salads like the Fruit & Maple Oatmeal and Fruit ‘N Yogurt Parfait. Burger King has a variety of Garden Fresh Salads including apple and cranberry options. These fruit and veggie-based sides provide vitamins and fiber.
However, some salads still contain added sugars or high-calorie dressings like ranch or honey mustard. Fruit smoothies from both chains may also have more added sugars than real fruit. Checking nutrition facts helps determine which fruit and veggie options are healthiest.
Whole Grains
Moving from refined to whole grain ingredients is another shift towards better nutrition. Whole grain buns, tortillas, breakfast cereals and oatmeal all provide important fiber.
In recent years, both McDonald’s and Burger King introduced whole grain alternatives for certain menu items. McDonald’s Big Mac, Quarter Pounder and Filet-O-Fish sandwiches are now available with Artisan Grilled Chicken on a multigrain bun. Burger King’s WHOPPER Sandwich and TENDERCRISP Chicken Sandwich use a whole grain wheat bun.
Choosing these whole grain options provides more fiber, vitamins and minerals than white flour buns. Ordering breakfast oatmeal or a lunch wrap in a whole grain tortilla are other ways to incorporate more whole grains.
However, not all items labelled as whole grain are entirely nutritious. Some may still contain high amounts of sugar or salt. Checking nutrition facts helps determine how healthy whole grain menu options really are.
Drink Options
What you choose to drink with your meal significantly impacts its nutrition too. Sugary sodas have little nutritional value and contain empty calories. McDonald’s and Burger King now both offer alternatives to sugary fountain drinks.
McDonald’s McCafé coffee drinks provide caffeine without calories or sugars. Their bottled water, fat-free milk and apple juice are other healthier drink options. Burger King offers bottled water, fat-free milk, apple juice, and soft drink alternatives like flavored waters, Coke Zero and Diet Coke.
Choosing drinks wisely is one way to cut empty calories and sugars for a healthier fast food meal. Water, milk and juices contain vitamins and minerals sodas lack.
Kids’ Meals
When dining out as a family, picking nutritious kids’ meals is especially important. Both McDonald’s and Burger King offer children’s menus with healthier substitutions available.
McDonald’s Happy Meals can be customized by choosing milk or apple slices instead of soda and fries. Their hamburger Happy Meal has about 600 calories but can be reduced to under 400 by making these substitutions.
At Burger King, kids can choose between fat-free milk, apple juice and Cuties mandarin oranges as drink and side options. An original WHOPPER JR. Kids Combo meal contains around 565 calories or under 500 calories with healthier drink and side picks.
Choosing grilled chicken sandwiches, apple slices and milk or juice reduces calories, sugar, salt and fat for tastier, more nutritious kids’ meals.
The Healthiest Options
When comparing overall nutrition, several better-for-you choices emerge at both McDonald’s and Burger King. Grilled chicken wraps, salads, oatmeal and yogurt parfaits are some of the healthiest options.
McDonald’s Southwest Grilled Chicken Salad with dressing has 350 calories, 37 g protein and 4 g fiber. Their Fruit & Maple Oatmeal has 260 calories and 5 g fiber plus antioxidants from fruit. The Egg White Delight McMuffin provides 18 g protein at only 250 calories.
Some of Burger King’s healthiest choices are the Garden Fresh Apple Harvest Salad at 320 calories and TENDERGRILL Chicken Sandwich which has 630 calories but 39 g protein. Their Ultimate Breakfast Platter offers scrambled eggs, ham and hash browns for just 240 calories too.
Choosing grilled chicken, salads, eggs and oatmeal provide filling meals with fewer calories and more nutrition than burgers and fries. Controlling portions of condiments, dressings and dipping sauces also helps lower fat and calories.
Overall, both McDonald’s and Burger King now offer healthier menu alternatives. Burger King provides nutrition details for its lower calorie FRESH FIT Choices. McDonald’s highlights taste balanced choices meeting certain nutrition criteria as part of its McPick 2 Value Menu.
So which fast food giant comes out on top for healthy options? The verdict is that both chains have some nutritious menu items, but McDonald’s seems to offer greater variety and customization. Their yogurt parfaits, all-day breakfast, and ability to substitute apple slices or milk in any Happy Meal provide an edge. However, Burger King remains a viable alternative if you know how to navigate the menu wisely.
The healthiest fast food meals start with research and awareness. Comparing calories, portions, ingredients and nutrition information allows customers to construct better-for-you meals at any quick service restaurant. Taking time to understand menu options at McDonald’s, Burger King and other chains can make occasional fast food stops still feel guilt-free. I sincerely hope you find this “McDonald vs. Burger King-Which Has the Healthier Options?” article helpful.
