McDonald’s vs Burger King: The Real Nutrition Comparison
Big Mac versus Whopper is the argument everyone has. It is also the wrong comparison, because they are not the same size.
The Whopper is 710 calories. The Big Mac is 580. The Whopper carries 9g more protein and 190mg more sodium. It is a bigger burger, so of course it wins on protein and loses on calories. That tells you nothing useful.
Compare like with like and a clearer pattern shows up. Here is every matched tier at both chains, using the published figures behind our McDonald’s calculator and Burger King calculator.
The Short Answer
At matched sizes, the two chains are almost identical. A McDonald’s Cheeseburger and a Burger King Cheeseburger are both 300 calories. The hamburgers are 250 and 260.
The difference is the ceiling. Burger King’s menu goes far higher. Its biggest burger is 1,390 calories. McDonald’s biggest is 740.
One Burger King burger exceeds your entire daily sodium limit. The Bacon King carries 2,330mg. The FDA limit is 2,300mg for a whole day.
Matched Tiers, Side by Side
This is the honest comparison. Same tier, same rough size, at both chains.
| Tier | Chain | Calories | Protein | Sodium |
|---|---|---|---|---|
| Hamburger | McDonald’s | 250 | 12g | 510mg |
| Hamburger | Burger King | 260 | 14g | 600mg |
| Cheeseburger | McDonald’s | 300 | 15g | 720mg |
| Cheeseburger | Burger King | 300 | 16g | 810mg |
| Double Cheeseburger | McDonald’s | 440 | 25g | 1,120mg |
| Double Cheeseburger | Burger King | 460 | 27g | 1,040mg |
| Flagship | McDonald’s (Big Mac) | 580 | 25g | 1,060mg |
| Flagship | Burger King (Whopper) | 710 | 34g | 1,250mg |
At the bottom three tiers the chains are within 20 calories of each other. Burger King runs slightly higher on sodium at the single-patty tiers, by about 90mg. McDonald’s is actually the saltier of the two at the double cheeseburger tier.
If you are choosing between a McDonald’s and a Burger King cheeseburger, the nutrition is not the reason to pick one.
The Real Difference Is the Ceiling
McDonald’s sells 9 burgers. Burger King sells 34. That is where the two menus genuinely part company.
| Biggest burger | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| BK Triple Whopper with Bacon & Cheese | 1,390 | 87g | – | 2,050mg |
| BK Triple Whopper | 1,250 | 78g | 82g | 1,380mg |
| BK Bacon King | 1,260 | 69g | 84g | 2,330mg |
| BK Double Whopper | 980 | 56g | 62g | 1,320mg |
| McD Double Quarter Pounder with Cheese | 740 | 48g | 42g | 1,360mg |
Burger King’s largest burger carries 88% more calories than anything McDonald’s sells. If you are ordering without looking, that gap matters far more than any Big Mac versus Whopper argument.
The Bacon King Problem
The Bacon King carries 2,330mg of sodium. The FDA’s recommended daily limit is 2,300mg. One burger, no fries, no drink, and you are over for the day.
McDonald’s saltiest burger is the Bacon Quarter Pounder with Cheese at 1,470mg. That is still 64% of a day’s limit, but it is 860mg less than the Bacon King.
Sodium, not calories, is where these two menus differ most at the top end.
Neither Chain Is a Good Protein Source
If you are eating for protein, this is worth knowing. Here is protein per 100 calories, which is the number that matters when you are trying to hit a target without overshooting.
| Item | Protein | Calories | Protein / 100 cal |
|---|---|---|---|
| McD Double Quarter Pounder with Cheese | 48g | 740 | 6.5g |
| BK Triple Whopper | 78g | 1,250 | 6.2g |
| McD Quarter Pounder with Cheese | 30g | 520 | 5.8g |
| BK Double Cheeseburger | 27g | 460 | 5.9g |
| BK Whopper | 34g | 710 | 4.8g |
| McD Big Mac | 25g | 580 | 4.3g |
The best burger on either menu delivers 6.5g of protein per 100 calories. For context, Chipotle‘s chicken delivers 17.8g. That is nearly three times more efficient. We covered that in our Chipotle vs CAVA protein comparison.
Burgers are not a protein food. They are a fat and carb food that contains some protein.
The Fries Are a Tie
This one surprised us. The fries are effectively identical.
| Fries | Chain | Calories | Sodium |
|---|---|---|---|
| Large | McDonald’s | 480 | 400mg |
| Large | Burger King | 440 | 400mg |
| Medium | McDonald’s | 320 | 260mg |
| Medium | Burger King | 370 | 330mg |
| Small | McDonald’s | 230 | 190mg |
| Small | Burger King | 300 | 270mg |
Identical sodium at large. McDonald’s runs a little smaller at every size, which is why its numbers look lower. Per gram there is nothing meaningful between them.
What is worth avoiding is Burger King’s Mozzarella Fries. A 12 piece carries 2,270mg of sodium, which is nearly a full day’s limit from a side order.
Which Should You Order?
- Watching calories: Either. At matched tiers they are within 20 calories. Pick on taste.
- Watching sodium: McDonald’s, mainly because its menu does not go as high. Avoid the Bacon King and Mozzarella Fries at Burger King.
- Chasing protein: McDonald’s Double Quarter Pounder with Cheese, at 48g for 740 calories. But consider a bowl chain instead.
- Smallest sensible order: McDonald’s Hamburger at 250 calories and 510mg sodium is the leanest single item at either chain.
Frequently Asked Questions
Is a Whopper healthier than a Big Mac?
Neither is clearly better. The Whopper has 710 calories, 34g protein and 1,250mg sodium. The Big Mac has 580 calories, 25g protein and 1,060mg sodium. The Whopper is simply a bigger burger. Per calorie they are close, with the Whopper slightly ahead on protein at 4.8g per 100 calories versus 4.3g.
Which fast food burger has the most sodium?
Between these two chains, Burger King’s Bacon King at 2,330mg. That exceeds the FDA’s entire 2,300mg daily limit in one item. McDonald’s highest is the Bacon Quarter Pounder with Cheese at 1,470mg.
Which has better fries?
Nutritionally they are a tie. Large fries at both chains carry 400mg of sodium. McDonald’s large is 480 calories, Burger King’s is 440, because the portions differ slightly in size.
What is the lowest calorie option at each?
McDonald’s Hamburger at 250 calories, and Burger King’s Hamburger at 260. Both are the plain single patty. Adding cheese takes each to 300.
Build Your Own
Every figure above comes from each chain’s published nutrition data. Build your exact order to see the totals before you go:
- McDonald’s Nutrition Calculator
- Burger King Nutrition Calculator
- Carl’s Jr Nutrition Calculator
- In-N-Out Nutrition Calculator
- Culver’s Nutrition Calculator
Figures are the chains’ own published values and are averages, not measurements of your specific meal. Portions vary by location. This is not medical or dietary advice.