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The Best Burger in America, According to a Health Expert
May is National Burger Month and we’re celebrating with a roundup of the healthiest fast food burgers in the country.
It’s also that time of year when many people are working toward various health goals, whether that’s getting ready for a summer beach vacation or working on improving overall health and nutrition, so we decided to rank the nation’s most popular burgers based on how healthy they are.
While burgers may not come to mind when you think of healthy eating, if you need a quick meal on the go and are craving a burger, some options are definitely healthier than others, and you can still make it work to fit into your meal planning.
What’s healthiest for you may be slightly different depending on your health goals, but we partnered with a physician specializing in obesity medicine and SVP of Weight Loss at Hims, Dr. Craig Primack, to determine a methodology that includes a broad nutritional analysis.
Here are the six label categories we looked at as part of the ranking process:
Calories: Consuming excess calories has been linked to obesity and a number of related health conditions, such as cardiovascular disease, diabetes, and even depression. Calories from a fast food burger can quickly add up, so it’s important to pay attention to this metric.
Protein: Protein is a foundational building block of good health. It increases satiety so you feel full longer while also promoting lean muscle mass and higher metabolism rates.
Trans fat: There are many health risks associated with trans fat intake, including cardiovascular disease and fertility issues in both men and women.
Saturated fat: Similarly, high saturated fat intake has also been found to contribute to things like cognitive decline and dementia and even lower sperm counts.
Net carbs: Not all carbs are bad, but refined carbs (like white burger buns) don’t offer the same nutritional value as whole grain carbs. Looking at net carbs accounts for fiber content as well, which can help prevent rapid blood sugar changes.
Sugar: Consuming too much sugar can lead to a greater risk of health conditions, such as cardiometabolic disease and dental disease. And in men, it may even reduce semen quality.
We looked at the five top burgers on the menus at the most burger chains in the U.S. That excludes some common options like a regular hamburger or cheeseburger from McDonald’s®, while still capturing most of their bestsellers like the Big Mac® and Quarter Pounder® with Cheese.
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Key Findings
Shake Shack® dominates with three out of the top four healthiest burgers. These burgers also had the least amount of net carbs.
The burgers with the most calories also tended to be the burgers with the most protein, which can complicate the health equation.
Some double and bacon burgers rank well thanks to higher protein and lower sugar and carb content.
Top 10 Healthiest Fast Food Burgers
It’s here: the 10 best fast food burgers to help you be mindful of your health and weight loss diet goals while still treating yourself to your drive-thru favorites.
1. Freddy's Double Steakburger (Freddy's Frozen Custard & Steakburgers®)
2. SmokeShack® (Shake Shack®)
3. Avocado Bacon Burger (Shake Shack®)
4. ShackBurger® (Shake Shack®)
5. Double SONIC® Smasher (SONIC® Drive-In)
6. Freddy's Original Bacon and Cheese Double (Freddy's Frozen Custard & Steakburgers®)
7. Double-Double® (In-N-Out Burger®)
8. ButterBurger® (Culver's®), McDouble® (McDonald’s®), and Triple SONIC® Smasher (SONIC® Drive-In) – TIED
1. Freddy's Double Steakburger (Freddy's Frozen Custard & Steakburgers®)
2. SmokeShack® (Shake Shack®)
3. Avocado Bacon Burger (Shake Shack®)
4. ShackBurger® (Shake Shack®)
5. Double SONIC® Smasher (SONIC® Drive-In)
6. Freddy's Original Bacon and Cheese Double (Freddy's Frozen Custard & Steakburgers®)
7. Double-Double® (In-N-Out Burger®)
8. ButterBurger® (Culver's®), McDouble® (McDonald’s®), and Triple SONIC® Smasher (SONIC® Drive-In) – TIED
11. Mushroom & Swiss (Culver's®)
12. Hamburger (In-N-Out Burger®)
13. ButterBurger® Cheese (Culver's®)
14. California Style Double (Freddy's Frozen Custard & Steakburgers®) and Cheeseburger (In-N-Out Burger®) – TIED
16. Double ShackBurger® (Shake Shack®) and Prime Rib Steak Burger (Freddy's Frozen Custard & Steakburgers®) – TIED
18. Cheesy Bacon SuperSONIC® Stack (SONIC® Drive-In)
19. The Culver's® Bacon Deluxe (Culver's®)
20. Cheesy Bacon SONIC® Stack (SONIC® Drive-In)
21. The Culver's® Deluxe (Culver's®)
22. Big Mac® (McDonald’s®)
23. Son of Baconator® (Wendy's®)
24. Original Cheeseburger Signature Stackburger™ (Dairy Queen®) and Quarter Pounder® with Cheese (McDonald’s®) – TIED
26. Bacon & Cheese Whataburger® (Whataburger®) and Dave's Single® (Wendy's®) – TIED
28. Shack Stack® (Shake Shack®)
29. Jalapeno & Cheese Whataburger® (Whataburger®)
30. Hardee's Frisco® (Hardee's®)
31. Whopper (Burger King®)
32. Whataburger® (Whataburger®)
33. Grilled Cheese Steakburger Double Patty (Freddy's Frozen Custard & Steakburgers®)
34. Double Whopper (Burger King®) and FlameThrower® Signature Stackburger™ (Dairy Queen®) – TIED
36. Bacon Ultimate Cheeseburger™ (Jack in the Box®)
37. Garlic Butter Bacon Cheeseburger (SONIC® Drive-In)
38. Double Meat Whataburger® (Whataburger®)
39. Bacon Cheese Deluxe Signature Stackburger™ (Dairy Queen®)
40. Double Quarter Pounder® with Cheese (McDonald’s®) and Single Western Bacon Cheeseburger® (Carl's Jr.®) – TIED
42. Quarter Pounder® with Cheese Deluxe (McDonald’s®)
43. Baconator® (Wendy's®) and Bacon Burger (Five Guys®) – TIED
45. Hamburger (Five Guys®)
46. Bacon Cheeseburger (Hardee's®) and Dave's Double® (Wendy's®) – TIED
48. Steakhouse Bacon Whopper® (Burger King®)
49. California Classic Double Cheeseburger (Carl's Jr.®)
50. Single Famous Star® (Carl's Jr.®)
51. Bacon Cheeseburger (Five Guys®)
52. Triple Smoky BBQ Bacon Buford (Checkers and Rally's®)
53. Two Cheese Deluxe Signature Stackburger™ (Dairy Queen®)
54. Baconzilla!® (Checkers and Rally's®)
55. Bacon Double Smashed Jack™(Jack in the Box®)
56. Triple Whopper (Burger King®)
57. Famous Star® (Hardee's®)
58. Dave's Triple® (Wendy's®)
59. Cheeseburger (Five Guys®)
60. Double Hardee's Frisco® (Hardee's®)
61. Big Buford® (Checkers and Rally's®)
62. Smoky BBQ Bacon Buford (Checkers and Rally's®)
63. Big Angus Famous Star® (Carl's Jr.®) and Triple Meat Whataburger® (Whataburger®)
65. Double Western Bacon Cheeseburger® (Carl's Jr.®)
66. Super Star® (Hardee's®)
67. Bacon King (Burger King®)
68. Backyard Bacon Ranch Signature Stackburger™ (Dairy Queen®)
69. Classic Smashed Jack™ (Jack in the Box®)
70. Triple Big Buford® (Checkers and Rally's®)
71. Bacon & Swiss Buttery Smashed Jack™ (Jack in the Box®)
72. Buttery Smashed Jack™ (Jack in the Box®)
Fast Food Burger Trends Revealed
Stick to your personal goals by looking at the best and worst burgers in each nutrition category.
Which Fast Food Burgers Have the Most Protein?
Bigger burgers mean more protein, which can help meet your daily nutrition goals. Just keep an eye out for higher calorie counts.
Fast Food Burgers With the Most Protein
Bacon King (Burger King®): 107.4 grams
Triple Whopper (Burger King®): 72.5 grams
Dave's Triple® (Wendy's®): 70 grams
Fast Food Burgers With the Least Protein
Hamburger (In-N-Out Burger®): 16 grams
ButterBurger® (Culver's®) and Cheeseburger (In-N-Out Burger®): 20 grams
McDouble® (McDonald’s®): 22 grams
Which Fast Food Burgers Have the Most Calories?
The burgers with the most protein are also the highest in calories, another important metric to be mindful of.
Fast Food Burgers With the Most Calories
Bacon King (Burger King®): 1710 calories
Triple Whopper (Burger King®): 1170 calories
Dave's Triple® (Wendy's®): 1160 calories
Fast Food Burgers With the Least Calories
Hamburger (In-N-Out Burger®): 360 calories
ButterBurger® (Culver's®) and McDouble® (McDonald’s®): 390 calories
Cheeseburger (In-N-Out Burger®): 430 calories
Which Fast Food Burgers Have the Most Trans Fat?
Some burgers have quite high trans fat content, but five options have none at all.
Fast Food Burgers With the Most Trans Fat
Bacon Double Smashed Jack™ (Jack In the Box) and Dave's Triple® (Wendy’s): 4.5 grams
Baconator® (Wendy’s), Bacon Ultimate Cheeseburger™ (Jack In the Box), Dave's Double® (Wendy’s), Double Hardee's Frisco® (Hardee’s), and Super Star® (Hardee’s): 3 grams
Bacon King (Burger King): 2.8 grams
Fast Food Burgers With No Trans Fat
Cheeseburger (In-N-Out Burger®), Cheesy Bacon SONIC® Stack (SONIC® Drive-In), Cheesy Bacon SuperSONIC® Stack (SONIC® Drive-In), Double-Double® (In-N-Out Burger®), Hamburger (In-N-Out Burger®)
Which Fast Food Burgers Have the Most Net Carbs?
The amount of carbs in a burger bun can vary greatly. The BigMac®, for instance, is famous for its third bun yet it doesn’t appear in the top three list of burgers with the most net carbs. This metric also likely drove the Avocado Bacon Burger, ShackBurger®, and SmokeShack® burger to the top of our overall list of healthy options.
Fast Food Burgers With the Most Net Carbs
Double Western Bacon Cheeseburger® (Carl's Jr.®): 74 grams
Single Western Bacon Cheeseburger® (Carl's Jr.®): 73 grams
Steakhouse Bacon Whopper® (Burger King®): 60 grams
Fast Food Burgers With the Least Net Carbs
Avocado Bacon Burger and ShackBurger® (Shake Shack®): 26 grams
Double ShackBurger® (Shake Shack®): 27 grams
SmokeShack® (Shake Shack®): 28 grams
To determine the healthiest burgers in America, we evaluated menus from the country’s top burger chains based on 2024 revenue. The fast food restaurants included in our analysis were McDonald’s®, Wendy's®, Burger King®, SONIC® Drive-In, Jack in the Box®, Whataburger®, Culver's®, Five Guys®, Hardee's®, Carl's Jr.®, In-N-Out Burger®, Shake Shack®, Checkers and Rally’s®, and Freddy’s Frozen Custard & Steakburgers®.
We evaluated up to five burgers on each restaurant’s permanent menu (as available) based on the following nutrition metrics: calories, protein, trans fat, saturated fat, net carbs, and sugar. We used a 2x multiplier for calories and trans fat and a 3x multiplier for protein.
Before you place your order, consider making a few alterations to maximize the nutritional content of your meal.
Make your calories count. Not all calories are created equally, so if you’re on a weight loss journey aim for your personal target calorie count by choosing more nutritious ingredients in your meal. For instance, a double burger, which has more protein content, would be a better choice than fries and a single burger. (Wondering how much protein you need? Check out this protein calculator.) Also watch for hidden ingredients lurking in burgers, such as higher sugar count and carbs in buns. For instance, some restaurants report adding high fructose corn syrup to buns for extra sweetness.
Opt for a healthier side. Instead of making a meal with fries as your side, consider getting a salad or fruit slices instead. French fries are high in fat, oil, and salt, all of which decrease the overall nutritional profile of this fast food staple. Just be mindful of sneaky calories and sugar content in the salad dressing.
Grab a low-calorie drink. You can find a wide variety of drink options when you grab a burger at a fast food restaurant, but adding a high-sugar drink can add a lot of calories to your meal. Water is, of course, the healthiest option, but an unsweetened iced tea or the occasional diet soda are also better options. If you’re craving a soda, sparkling water can also be a satisfying option.
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Editorial Standards
Hims & Hers has strict sourcing guidelines to ensure our content is accurate and current. We rely on peer-reviewed studies, academic research institutions, and medical associations. We strive to use primary sources and refrain from using tertiary references. See a mistake? Let us know at [email protected]!
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.
Craig Primack, MD, FACP, FAAP, MFOMA
Dr. Craig Primack MD, FACP, FAAP, MFOMA is a physician specializing in obesity medicine.
He completed his undergraduate studies at the University of Illinois and subsequently attended medical school at Loyola University — The Stritch School of Medicine.
He completed a combined residency in Internal Medicine and in Pediatrics at Banner University- Phoenix, and Phoenix Children's Hospital. He received post-residency training in Obesity Medicine and is one of about 7,000 physicians in the US certified by the American Board of Obesity Medicine.
In 2006, Dr. Primack co-founded Scottdale Weight Loss Center in Scottsdale, Arizona, where he began practicing full-time obesity medicine. Scottsdale Weight Loss Center has grown since then to six obesity medicine clinicians in four locations around the greater Phoenix Metropolitan area.
From 2019-2021, he served as president of the Obesity Medicine Association (OMA), a society of over 5,400 clinicians dedicated to clinical obesity medicine. He proudly served on the OMA board from 2010-2024, most recently as ex-officio trustee.
Dr Primack routinely does media interviews regarding weight loss and regularly speaks around the country educating medical professionals about weight loss and obesity care. He is co-author of the book, “Chasing Diets”.
Publications
Bays, H., Lazarus, E., Primack, C., & Fitch, A. (2022). Obesity pillars roundtable: Phentermine — Past, present, and future. Obesity Pillars, 3, 100024. https://www.sciencedirect.com/science/article/pii/S2667368122000158
Primack C. (2021). Obesity and Sleep. The Nursing clinics of North America, 56(4), 565–572. https://www.sciencedirect.com/science/article/abs/pii/S002964652100075X?via%3Dihub
Primack C. (2018). A review and critique of published real-world weight management program studies. Postgraduate medicine, 130(6), 548–560. https://www.tandfonline.com/doi/abs/10.1080/00325481.2018.1498280
Swanson, E., & Primack, C. (2017). Behavior Modification: A Patient and Physician's Perspective. Advances in therapy, 34(3), 765–769. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350202/
Primack, C. (2012). Two New Drugs Approved for Weight Loss Treatment. Bariatric Times, 9(8), 11. https://bariatrictimes.com/two-new-drugs-approved-for-weight-loss-treatment/