15 Healthiest Burgers You Can Eat at In-N-Out, Shake Shack, and More

Most fast food burgers have a reputation for being the villains of healthy eating—greasy, calorie-packed, and a one-way ticket to derailing your diet. But what if we told you there’s a way to grab a burger and stick to your health goals? Yes, you can hit the drive-thru without hitting rock bottom nutritionally. All it takes is a little know-how, a few smart swaps, and the will power to say, “Hold the mayo, please.”

Whether you’re chasing protein-packed options, curious about clever customizations, or want to know what burgers are worthy, we’ve got you covered. Plus, we’ve tapped Kyrie Furr, a precision nutrition certified expert and director of performance and nutrition at Athletic Lab, for tips.

15 Healthiest Fast Food Burgers

We’ve rounded up 15 healthier fast-food burgers from popular chains, complete with nutrition facts and tips to make them even better for you.

1. In-N-Out Protein Style Burger

Calories: 240 | Protein: 13g | Fat: 17g | Sodium: 370mg

This bunless option is perfect for those cutting carbs while still craving a classic burger. The crisp lettuce wrap adds a refreshing crunch and keeps the flavors intact. Kyrie says, “It’s a good choice when you’re looking to reduce refined carbs without sacrificing protein or taste. Pair it with unsweetened iced tea or sparkling water for a low-calorie beverage.”

2. Shake Shack’s Single ShackBurger

Calories: 500 | Protein: 29g | Fat: 30g | Sodium: 1,250mg

This burger delivers a juicy patty and a hearty 29 grams of protein, making it satisfying and muscle-friendly. However, the sodium and fat content are high, so Kyrie recommends modifying it by skipping the cheese and ShackSauce. “Opt for mustard instead and load up on veggies if possible,” she says. Balance it out with a side salad or water to keep your meal in check.

3. BurgerFi Single Burger With Lettuce Wrap

Calories: 310 | Protein: 19g | Fat: 14g | Sodium: 490mg

Made with high-quality, grass-fed beef, this burger is rich in lean protein and healthy fats. Wrapping it in lettuce instead of a bun keeps the carbs low while highlighting the flavors of the patty and toppings. “This is one of the higher-quality options on the list,” Kyrie says. “Pair it with a side of steamed veggies or a light soup for a nutrient-packed meal.”

4. Burger King Whopper Jr. (No Mayo)

Calories: 240 | Protein: 13g | Fat: 10g | Sodium: 390mg

With a smaller portion size and no mayo, the Whopper Jr. is a manageable option for those seeking a lighter meal. Its beef patty pairs well with fresh veggies, which add crunch and nutrients. “Extra lettuce, tomatoes, and onions can enhance the flavor and nutritional value without adding calories,” Kyrie explains. This burger is a smart choice if you’re watching fat intake but still want a hearty bite.

5. McDonald’s Hamburger

Calories: 250 | Protein: 12g | Fat: 9g | Sodium: 510mg

This iconic burger is simple yet satisfying, with a lean beef patty, pickles, onions, ketchup, and mustard. It’s a no-frills, portion-controlled option that won’t derail your diet. Kyrie notes, “Pairing it with apple slices instead of fries adds fiber and natural sweetness while keeping the meal balanced.” For an extra boost, consider adding a side salad with low-fat dressing.

6. Wendy’s Jr. Cheeseburger

Calories: 290 | Protein: 15g | Fat: 14g | Sodium: 610mg

The Wendy’s Jr. Cheeseburger offers a solid 15 grams of protein in a compact package. To make it healthier, skip the cheese or opt for no mayo to cut down on fat. “If you’re looking for a more filling meal, ask for extra veggies like lettuce, tomatoes, and onions,” Kyrie suggests. This burger works well as a light option or paired with a side of fruit for balance.

7. Carl’s Jr. Famous Star (No Mayo)

Calories: 470 | Protein: 18g | Fat: 23g | Sodium: 970mg

This charbroiled beef burger delivers bold flavor while being slightly lower in fat and calories when you skip the mayo. The fresh veggies and toasted bun add texture and taste. Kyrie advises, “Requesting extra veggies can make the meal feel more substantial without overloading on calories. Consider pairing it with water or an unsweetened iced tea to keep it light.”

8. Five Guys Little Hamburger

Calories: 540 | Protein: 24g | Fat: 26g | Sodium: 380mg

While higher in calories than some, this burger provides a solid 24 grams of protein and is customizable to your preferences. Stick with simple toppings like mustard, lettuce, and tomato to avoid calorie creep. “The sodium is surprisingly moderate for a fast-food burger, so it’s a decent option if you stick to the basics,” Kyrie explains. Avoid heavy add-ons like bacon or cheese to keep it balanced.

9. Whataburger’s Whataburger Jr.

Calories: 310 | Protein: 14g | Fat: 14g | Sodium: 580mg

The Whataburger Jr. is a great choice when you’re craving a classic without going overboard on calories or fat. It’s satisfying yet portion-controlled, making it ideal for lighter meals. “If you want to cut back further, skip the cheese and add jalapeños for an extra kick,” Kyrie suggests. Pair it with a side of water or unsweetened tea to stay on track.

10. Sonic Jr. Burger

Calories: 330 | Protein: 15g | Fat: 15g | Sodium: 540mg

The Sonic Jr. Burger is a simple and balanced option, delivering a good mix of protein and flavor. Swapping mayo for mustard is an easy way to cut fat and calories. Kyrie recommends adding extra veggies like lettuce, pickles, and tomato for a nutritional boost. This burger works well on its own or paired with a low-calorie drink.

11. Jack in the Box Jr. Jumbo Jack

Calories: 340 | Protein: 15g | Fat: 18g | Sodium: 570mg

With its manageable portion size, this burger offers 15 grams of protein while keeping calories in check. The fresh toppings add a nice crunch, and skipping the cheese can help reduce fat content. Kyrie suggests asking for extra lettuce and tomatoes to increase the fiber and nutrients in your meal.

12. Dairy Queen Original Cheeseburger

Calories: 370 | Protein: 15g | Fat: 18g | Sodium: 720mg

This burger strikes a balance between flavor and portion control, with a satisfying 15 grams of protein. To make it lighter, skip the cheese and add extra lettuce or tomato. Kyrie notes, “At 370 calories, it’s a reasonable choice if paired with a lighter side like a small salad or fruit cup.”

13. Culver’s Single ButterBurger

Calories: 390 | Protein: 20g | Fat: 17g | Sodium: 460mg

This burger features fresh Midwest beef and delivers 20 grams of protein, making it a satisfying choice. The sodium is relatively low compared to other options, and it pairs well with a side of greens. Kyrie recommends balancing this indulgence with water or a low-calorie drink to keep the meal light.

14. Hardee’s Small Cheeseburger

Calories: 340 | Protein: 15g | Fat: 17g | Sodium: 750mg

This smaller cheeseburger provides a reasonable portion size while delivering 15 grams of protein. Skipping the cheese or requesting extra veggies can make it a healthier option without sacrificing flavor. “This is a great choice for those who want something indulgent without overdoing it,” Kyrie explains.

15. White Castle Cheese Slider

Calories: 170 | Protein: 7g | Fat: 9g | Sodium: 330mg

At only 170 calories, this slider allows you to enjoy a classic burger in a small portion. The lower sodium and fat make it ideal for pairing with a side salad or fresh fruit. Kyrie suggests, “Stick to one or two sliders and balance it with a light, nutrient-dense side to make the meal more filling and nutritious.”

What Macros Should the Healthiest Fast Food Burgers Contain?

Eating fast food doesn't have to mean sacrificing your health goals. If you're craving a burger but still want to make a nutritious choice, it’s all about being selective with the ingredients and nutritional profile. Furr explains that choosing a healthier burger comes down to paying attention to a few key dietary factors:

Protein

“A healthier burger should offer a good amount of lean protein, ideally around 20-30 grams per serving, depending on the size of the burger. Protein is essential for muscle growth and overall health.”

Sodium

“Fast food tends to be high in sodium, so it's important to look for options with lower sodium content to help manage blood pressure and overall heart health.” That range is 500 to 700mg of sodium.

Fat

“Aim to find a burger that has a balanced amount of fat. Look for cuts of meat that have a leaner fat profile.” Roughly a good range is 10 to 20 grams of fat per burger. 

Related: Skip the Fatty Caesars and Loaded Ranch. Reach for These Healthy Salad Dressings Instead

How to Incorporate Fast Food Burgers Into a Balanced Diet

Furr emphasizes that balance and moderation are key: “Instead of making fast food a regular part of your diet, enjoy it as an occasional treat, perhaps once a week or every other week.” Here are some strategies:

• Control Portions: Stick to single burgers instead of doubles or oversized options.
• Skip Sides: Replace fries with a side salad, fruit, or a small serving of veggies.
• Make Your Own at Home: “Try recreating a healthier burger with lean ground beef or turkey, whole-grain buns, and fresh toppings,” Kyrie suggests.
• Opt for 90 percent lean ground beef, or swap beef for ground turkey or ground chicken for a lighter, lower-fat option.
• Choose grass-fed or organic beef for higher quality protein and better fat composition.
• Use whole-grain buns or wrap the burger in lettuce for fewer refined carbs.
• Load up on fresh veggies like lettuce, tomatoes, onions, and pickles for extra fiber and nutrients.

By being mindful of what you order and making minor adjustments, you can indulge in the occasional fast-food burger while staying on track with your health goals.

Tips to Customize a Fast Food Burger to Make it Healthier

• Swap the Bun: If you're cutting back on refined carbs or calories, opt for a lettuce wrap instead of a bun. This also adds extra fiber.
• Skip High-Calorie Toppings: Avoid mayonnaise, cheese, or creamy sauces. “Opt for mustard, ketchup, or salsa, which are usually lower in calories,” Kyrie suggests. “Asking for sauce on the side gives you control over how much is used.”
• Add More Veggies: To boost the nutritional value of your burger, add toppings like lettuce, tomatoes, onions, and pickles.
• Choose Grilled Over Fried: When available, ask for burgers or patties to be grilled instead of fried to reduce added fats.

Related: 11 Healthiest Bread Options to Eat and Their Health Benefits

Common Mistakes People Make When Choosing a Healthy Burger

When it comes to making a fast food burger healthier, small changes can make a big difference. You can enjoy a tasty meal without the added guilt by swapping out certain ingredients or modifying how your burger is prepared. Here are a few easy ways to tweak your order for a healthier option:

• Overlooking Add-Ons: Condiments, cheeses, and toppings like bacon can sneak in extra calories, fat, and sodium.
• Ignoring Sides: While a burger may seem reasonable on its own, pairing it with fries, soda, or milkshakes adds a significant calorie burden.
• Value Meal Pitfalls: “Many fast-food restaurants offer value meals that include oversized burgers or larger sides, leading to overconsumption of calories,” Kyrie warns.

Related: 7 Healthiest Sodas and Carbonated Beverages to Drink