McDonald's vs. Burger King, by the numbers

McDonald's publishes nutrition for 119 items and Burger King for 143. The typical McDonald's item is lighter (median 250 calories vs 380), Burger King has the single highest-protein item, and Burger King has the most protein-dense order. Below: the numbers side by side, then the lightest pick in each category both chains sell, all from the chains' own nutrition guides.
Menus:
McDonald's menuLow-calorie McDonald'sBurger King menuLow-calorie Burger King
Items with published nutrition
McDonald's: 119
Burger King: 143
Median calories per item
McDonald's: 250
Burger King: 380
Real meals under 500 calories (15 g+ protein)
McDonald's: 13
Burger King: 27
Lightest real meal (15 g+ protein)
McDonald's: Cheeseburger (300 calories, 15 g protein)
Burger King: Honey Mustard Flame-Grilled Chicken Wrap (230 calories, 17 g protein)
Most protein
McDonald's: Double Quarter Pounder* with Cheese (740 calories, 48 g protein)
Burger King: Triple Whopper with Bacon & Cheese (1390 calories, 87 g protein)
Most protein per 100 calories
McDonald's: Mccrispy Strips (3 Piece) (3 pc) (7.8 g)
Burger King: Flame-Grilled Chicken Sandwich (8.5 g)
Keto meals (under 10 g net carbs, 15 g+ protein)
McDonald's: 0
Burger King: 0
Median sodium per item
McDonald's: 160 mg
Burger King: 790 mg

Lightest burger

McDonald's ›
Hamburger
per serving · 12g protein · 30g carbs · 9g fat
250 kcal
Burger King ›
Cheeseburger
per serving · 16g protein · 30g carbs · 14g fat
300 kcal

Lightest fries

McDonald's ›
World Famous Fries (Small)
per small · 3g protein · 31g carbs · 11g fat
230 kcal
Burger King ›
8 Pc. Chicken Fries (8 pc)
per 8 pc · 13g protein · 16g carbs · 12g fat
220 kcal

Lightest nuggets or tenders

McDonald's ›
Chicken McNuggets 4 piece (4 pc)
per 4 pc · 9g protein · 10g carbs · 10g fat
170 kcal
Burger King ›
4 Pc. Chicken Nuggets (4 pc)
per 4 pc · 11g protein · 12g carbs · 13g fat
210 kcal

Lightest burrito

McDonald's ›
Sausage Burrito
per serving · 13g protein · 25g carbs · 17g fat
310 kcal
Burger King ›
Breakfast Burrito Jr.
per serving · 16g protein · 29g carbs · 26g fat
420 kcal

Lightest breakfast

McDonald's ›
Egg McMuffin
per serving · 17g protein · 30g carbs · 13g fat
310 kcal
Burger King ›
Small Hash Browns (Small)
per small · 2g protein · 29g carbs · 16g fat
270 kcal

Lightest shake

McDonald's ›
Strawberry Shake (Small)
per small · 10g protein · 77g carbs · 13g fat
470 kcal
Burger King ›
Vanilla Shake
per serving · 12g protein · 96g carbs · 14g fat
560 kcal

Lightest coffee drink

McDonald's ›
Latte Iced Caramel (small) (Small)
per small · 6g protein · 28g carbs · 5g fat
180 kcal
Burger King ›
Pancake Platter
per serving · 5g protein · 74g carbs · 9g fat
400 kcal

Lightest wrap

McDonald's ›
Snack Wrap Mccrispy Spicy
per serving · 17g protein · 32g carbs · 22g fat
390 kcal
Burger King ›
Honey Mustard Flame-Grilled Chicken Wrap
per serving · 17g protein · 24g carbs · 9g fat
230 kcal

Lightest dessert

McDonald's ›
Chocolate Chip Cookie
per serving · 2g protein · 22g carbs · 8g fat
170 kcal
Burger King ›
HERSHEY'S Sundae Pie
per serving · 3g protein · 32g carbs · 18g fat
310 kcal

Questions people ask

Which is healthier, McDonald's or Burger King?

By the numbers, McDonald's has the lighter typical item and Burger King the better protein per calorie, so it depends on what you order. Real meals under 500 calories (150+ calories, 15 g+ protein): 13 at McDonald's and 27 at Burger King.

Which has more protein, McDonald's or Burger King?

Burger King: Triple Whopper with Bacon & Cheese has 87 g. For protein without the calories, Burger King's Flame-Grilled Chicken Sandwich leads at 8.5 g per 100 calories.

Which is better for keto, McDonald's or Burger King?

McDonald's has more meals under 10 g net carbs with 15 g of protein (0 vs 0). Each chain's keto page lists them.

Where do these numbers come from?

McDonald's and Burger King's own published nutrition guides, reviewed before import. Portions differ between chains, so compare calories and protein, not just item names.

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