Keto at Burger King
Last updated September 8, 2026 · Compiled by the CarbMeNot Team
Yes, you can eat keto at Burger King with a little ordering work. The move is simple: order any burger or grilled chicken sandwich "no bun" and ask for it in a lettuce wrap or on a plate (BK calls a bunless build a "lettuce-wrapped" or just "no bun"). The bun is where almost all the carbs hide, so dropping it turns a 40-50g meal into something that fits keto easily.
Keto counts net carbs (total carbs minus fiber), and most people stay under 20-50g net carbs a day. A bunless Whopper, double cheeseburger, or grilled chicken is built mostly from meat, cheese, and low-carb toppings, so it lands in single-digit or low-double-digit net carbs once you skip the bread. The traps are the obvious sides and sauces: fries, onion rings, ketchup, BBQ, sweet sauces, and any non-diet soda will blow your day. Check the ranked table below for exact numbers, then use the tips to order clean.
What to order (per item, as modified)
Real menu items with the bun, bread, rice or sweet sauce removed — numbers are per item as ordered, not per 100 g.
| Order | Net carbs | Calories | Protein | Fat |
|---|---|---|---|---|
| Whopper, no bun ('Low Carb')Whopper, Low Carb / no bun, no ketchup | — | 439 | — | — |
| Thick-cut bacon (add-on)add bacon to any bunless burger | 0g | 70 | 4g | 6g |
| Avoid: 8 pc Crown Nuggets— | 21g | 440 | 18g | 30g |
| Avoid: 8 pc Chicken Fries— | 15g | 220 | 13g | 12g |
| Avoid: Medium French Fries— | 46g | 370 | 5g | 17g |
| Avoid: Original Chicken Sandwich— | 60g | 680 | 23g | 39g |
| Avoid: Small Hash Browns— | 26g | 270 | 2g | 16g |
As served with the bun or bread (for comparison)
BK's site has a 'Low Carb' (no-bun) modifier but does NOT recompute nutrition and publishes no bun macros. bk.com does publish per-component CALORIES for the Whopper build: patty 270, tomato 4, onion 3, pickle 1, lettuce 3, ketchup 15, mayo 158 (bun by subtraction = 256 kcal). Carb values for bunless rows below are therefore null or explicitly derived.
- Whopper (with bun) — 53g net carbs, 710 cal as served · order: as served
- Double Whopper with Cheese (with bun) — 54g net carbs, 1060 cal as served · order: Double Whopper w/ cheese, Low Carb, no ketchup
- Bacon King (with bun) — 54g net carbs, 1260 cal as served · order: Bacon King, Low Carb, no ketchup
- Whopper Jr. (with bun) — 28g net carbs, 340 cal as served · order: Whopper Jr., Low Carb, no ketchup
- Hamburger (with bun) — 27g net carbs, 260 cal as served · order: Hamburger, Low Carb, no ketchup
- Sausage, Egg & Cheese Croissan'wich (with croissant) — 25g net carbs, 500 cal as served · order: order it, discard the croissant (no official no-bread option)
- Egg & Cheese Croissan'wich (with croissant) — 25g net carbs, 310 cal as served · order: discard croissant
Sauces that are fine: Hidden Valley Ranch Dipping Sauce (1 g carbs), Buffalo Dipping Sauce (1 g carbs), Mayo packet (1 g carbs), Mustard packet. Skip: Zesty Dipping Sauce (3 g carbs), BBQ Dipping Sauce (8 g carbs), Honey Mustard Dipping Sauce (8 g carbs), Sweet & Sour Dipping Sauce (18 g carbs), Ketchup packet (3 g carbs).
Source: official nutrition data (2026-09-08 (bk.com live menu, NYC store 327 W 42nd St; nutritionix.com/burger-king brand feed matches bk.com exactly)); modifications computed from published component values where the calculator does not offer them. Menus change — verify in store.
Tips
- Order any burger 'no bun' and ask for it lettuce-wrapped or in a bowl/on a plate. The Whopper, Bacon King, and Double Quarter Pound King all work this way - the patties, cheese, bacon, lettuce, tomato, onion, pickles, and mayo are all keto-friendly.
- Get the grilled chicken sandwich with no bun (skip the crispy/fried versions - the breading adds carbs). Plain grilled chicken plus cheese and mayo is one of the leanest keto options on the menu.
- Skip ketchup, BBQ sauce, sweet onion, honey mustard, and Zesty sauce - they're sugar-loaded. Stick to mayo, mustard, or ranch, and add extra cheese or bacon for free fat and flavor.
- Never add fries or onion rings. They're the single biggest carb hit at BK and they're breaded/starchy. If you want a side, ask whether your location has a side salad and use a creamy dressing instead of vinaigrette.
- Drink water, unsweetened iced tea, diet soda, or black coffee. Regular Coke, sweet tea, Frozen Cokes/ICEEs, milkshakes, and most lemonades are pure sugar and will wreck a keto day on their own.
- Double the protein, not the bread - order a double or triple patty 'no bun' instead of a single with a bun. You get a more filling meal, more fat, and the net carbs barely move.
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Frequently asked questions
- Can I get a bunless Whopper at Burger King?
- Yes. Ask for a Whopper 'no bun' and the crew will build it lettuce-wrapped or serve the patty with toppings on a plate. Without the bun you're left with flame-grilled beef, cheese (if you add it), lettuce, tomato, onion, pickles, and mayo - all keto-friendly. Just skip the ketchup, which has added sugar.
- Is grilled chicken at Burger King keto?
- Plain grilled chicken is keto-friendly. Order the grilled chicken sandwich with no bun and avoid the crispy/fried versions, since the breading adds carbs. Pair it with mayo, cheese, or ranch rather than honey mustard or BBQ, both of which are sweet. See the table below for exact net carbs.
- What should I avoid at Burger King on keto?
- The bun is the main one - it carries most of the carbs in any sandwich. Also avoid fries, onion rings, ketchup, BBQ and other sweet sauces, regular soda, sweet tea, Frozen Cokes, milkshakes, and breaded/crispy chicken. These are the items that turn a keto-safe meal into a carb overload.
- Are Burger King fries or onion rings keto?
- No. Both are off-limits on keto - fries are starchy potato and onion rings are breaded, so each side can blow your entire daily carb budget in one order. If you want something alongside your bunless burger, ask for a side salad with a creamy dressing instead.
CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.