Fast food doesn’t have to sabotage your heart, especially not at Burger King. Many of us crave a quick burger or a grab-and-go meal, but what’s hidden inside that wrapper can add up fast, especially when it comes to sodium.
Most Americans take in a whopping (no pun intended) 3,400 mg of sodium each day.1 For context, the American Heart Association recommends no more than 2,300 mg daily (and less than 1,500 mg for people at higher risk of high blood pressure).2 Too much sodium can tighten your blood vessels, raise your blood pressure, and increase your risk of heart attack and stroke, especially in communities already carrying a heavier burden of heart disease.3
The good news? You can enjoy your favorite Burger King bites and protect your heart at the same time. Here are easy, low-sodium swaps you probably didn’t know you could make.
Why Sodium Matters More Than You Think
Your body does need some sodium to help with nerve function and fluid balance. But when there’s too much, your blood holds onto extra water to help “wash” the salt away. That extra fluid makes your heart work harder to pump blood, which can strain your arteries over time.3
Knowing why sodium matters is the first step, but what really makes a difference is putting that knowledge into practice. The good news? You don’t have to ditch your favorite drive-thru treats altogether. So whether you’re swinging through the drive-thru or grabbing lunch on the go, here are five simple swaps that can help you savor the flavor and take better care of your heart, no extra stress required.
4 Low-Sodium Swaps to Try at Burger King
1. Whopper Jr., but Hold the Extras
If you’re craving that classic Burger King taste, the Whopper Jr. can hit the spot without hitting your daily sodium limit so hard. A regular Whopper is loaded with salty toppings like pickles, ketchup, and mayo, sneaky additions that can push your sandwich over 1,200 mg of sodium in a single meal.4
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What makes it better: The Whopper Jr. is smaller to start with, and removing the pickles, ketchup, and mayo brings the sodium down to around 230 mg, making it one of the lowest-sodium burgers on the menu. You still get the flame-grilled beef flavor and fresh toppings without overdoing the salt.5
- Smart tip: Load up on extra lettuce, tomato, and onion to add crunch and flavor. If you really miss the zip, bring a small packet of mustard from home, it’s lower in sodium than ketchup and mayo.5
2. Go for a Plain Hamburger
It might seem basic, but the plain Burger King hamburger is your secret weapon if you’re watching your salt. Unlike loaded sandwiches or double-stackers with cheese, bacon, and sauces, the plain hamburger keeps it simple, and simplicity means less sodium.
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What makes it better: A plain BK hamburger has around 250–300 mg of sodium, less than a fifth of your daily max. Plus, it’s satisfying enough to curb that burger craving without blowing your numbers for the rest of the day.4
- Smart tip: Skip the cheese and extra sauce, these add hundreds of milligrams you don’t need. Add a side salad to round out the meal and keep you fuller longer.
3. Choose Grilled Chicken, but ditch the sauce
Think “chicken sandwich” automatically equals healthy? Not always! Crispy chicken options are often breaded and fried, adding sodium and saturated fat. But Burger King’s TenderGrill sandwich is a better choice, especially if you ditch the salty sauces.
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What makes it better: Grilled chicken, without mayo or special sauces, clocks in around 730 mg of sodium, nearly half the sodium of crispy versions. Plus, you’ll get lean protein that helps you feel full and keeps your meal balanced.4
- Smart tip: Boost the nutrition by adding extra veggies. If you really want a sauce, ask for it on the side and use just a dab.
4. Ask For Your Fries Unsalted
Fries are the go-to side, but they’re also a sneaky sodium source. A small order has about 420 mg of sodium (and a large one can double that!).
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What makes it better: Asking for unsalted fries also means they have to make a fresh batch – which means your fries will always be fresh. And who doesn’t love a guaranteed hot, crispy french fry vs. a sad and soggy one?
- Smart tip: If you’re trying to be extra good, you can always swap the fries for a salad. If that’s your thing, ask for dressing on the side and use about half. Many dressings are salt bombs, so you stay in control when you pour.
Small Swaps, Big Wins
Eating out at Burger King doesn’t have to mean maxing out your salt for the day. By making simple tweaks, you’ll do your heart a favor without feeling deprived.
Your choices matter, and these everyday changes can help protect you from high blood pressure, stroke, and heart disease, so you can enjoy that burger and keep showing up strong for the people you love.
References
- FDA. (2024, March 5). Sodium in Your Diet. Retrieved from FDA: https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
- Elijovich, F., Laffer, C. L., & Kirabo, A. (2023). Salt Sensitivity of Blood Pressure in Black People: The Need to Sort Out Ancestry Versus Epigenetic Versus Social Determinants of Its Causation. AHA Journals: Hypertension. https://doi.org/10.1161/HYPERTENSIONAHA.123.17951
- CDC. (2024, January 31). About Sodium and Health. Retrieved from Centers for Disease Control and Prevention: https://www.cdc.gov/salt/about/index.html
- Burger King. (2025). Nutritional and Allergen Information. Retrieved from Nutrition Explorer: https://www.bk.com/nutrition-explorer
- Sodium Optional. (2015). Eating Out: Burger King. Retrieved from Sodium Optional: https://www.sodiumoptional.com/eating-out-bk/
- Mandl, E. (2023, April 19). Diet Soda: Good or Bad? Retrieved from Healthline: https://www.healthline.com/nutrition/diet-soda-good-or-bad
