How many calories are in a Burger King chicken sandwich?

A Burger King chicken sandwich is a popular fast food menu item. For people watching their weight or counting calories, the calorie content of a chicken sandwich is an important consideration. This article will provide a detailed breakdown of the calories and nutrition facts for a standard Burger King chicken sandwich.

Burger King Chicken Sandwich Calories

According to Burger King’s nutrition information, a standard chicken sandwich contains the following calories and macronutrients:

  • Calories: 470
  • Total Fat: 23g
  • Saturated Fat: 4.5g
  • Trans Fat: 0.5g
  • Cholesterol: 55mg
  • Sodium: 1280mg
  • Total Carbohydrates: 46g
  • Dietary Fiber: 2g
  • Sugars: 6g
  • Protein: 27g

So a Burger King chicken sandwich contains 470 calories. This calorie count is for the standard sandwich with no modifications. The chicken sandwich contains a significant amount of fat (23g total fat, 4.5g saturated fat) and sodium (1280mg). It also provides protein (27g) and some fiber (2g).

Burger King Chicken Sandwich Ingredients

What exactly goes into a Burger King chicken sandwich that adds up to 470 calories? Here is a breakdown of the standard ingredients:

  • Bun: The sandwich comes on a standard sesame seed hamburger bun. The bun contributes 190 calories and 36g of carbohydrates.
  • Chicken Patty: A seasoned, breaded chicken breast fillet provides 150 calories and 16g protein.
  • Mayonnaise: The sandwich has a layer of regular mayonnaise, adding 90 calories and 10g fat.
  • Lettuce: Fresh iceberg lettuce provides hydration and crunch without significant calories.
  • Tomato: Sliced, ripe tomato adds nutrients and flavor for just 5 calories.

The combination of the calorie-dense bun, chicken patty, and mayonnaise make up the bulk of the 470 calories in the chicken sandwich.

How the Calories Compare

To put the 470 calories into context, here is how Burger King’s chicken sandwich compares calorie-wise to some other menu items:

  • Whopper Sandwich: 660 calories
  • Bacon Cheeseburger: 380 calories
  • Spicy Ch’King Sandwich: 670 calories
  • French Fries (small): 230 calories
  • Chicken Nuggets (6 piece): 280 calories

The chicken sandwich is lower in calories than Burger King’s signature Whopper or the Spicy Ch’King sandwich. However, it contains more calories than the smaller bacon cheeseburger or chicken nuggets. For further comparison:

  • McDonald’s Chicken McNuggets (4 piece): 190 calories
  • Wendy’s Grilled Chicken Sandwich: 320 calories
  • Chick-fil-A Chicken Sandwich: 440 calories

Among the major fast food chains, Burger King’s chicken sandwich is moderate in its calorie content, higher than a Wendy’s grilled chicken sandwich but lower than Chick-fil-A’s fried chicken sandwich.

Lower Calorie Options

For customers looking to reduce the calorie count, Burger King offers some customization options. Here are some lower calorie substitutions:

  • No mayonnaise: subtract 90 calories
  • No bun: subtract 190 calories
  • Grilled chicken patty: subtract approximately 40 calories
  • Junior sized chicken sandwich: subtract 80 calories

Ordering a junior chicken sandwich with no mayo and no bun would come in at just 170 calories – a savings of 300 calories compared to the standard sandwich.

Higher Calorie Options

Customers can also customize their chicken sandwich to pack in more calories:

  • Double chicken patty: adds 150 calories
  • Extra mayonnaise: adds 45 calories
  • Bacon: adds 45 calories
  • Cheese: adds 60 calories

Ordering a chicken sandwich “all the way” with double chicken, bacon, and cheese would total around 770 calories.

Nutrition Benefits

Despite the high calorie, fat, and sodium content, the Burger King chicken sandwich does provide some nutritional value:

  • Protein: The 27g of protein is over half the recommended daily value. Protein helps maintain muscle mass and keeps you feeling fuller for longer.
  • Vitamin B12: The chicken breast provides this important nutrient, which keeps nerves and blood cells healthy.
  • Calcium: The cheese and mayonnaise provide a good amount of calcium for strong bones.
  • Iron: Necessary for carrying oxygen through the blood, iron is found in meat like the chicken patty.

So while not the healthiest choice, the chicken sandwich does deliver ample protein and important nutrients.

Weight Loss Considerations

At 470 calories, a Burger King chicken sandwich is unlikely to be part of most weight loss diets. To lose one pound per week, most people need to maintain a 500 calorie per day deficit. The chicken sandwich alone would use up nearly all of that allotment.

However, for dieters craving fast food, some tricks can help reduce the calorie impact:

  • Split the sandwich in half and save one half for another meal.
  • Pair it with a side salad or sliced fruit instead of fries.
  • Use it as a “treat” meal and balance it out by eating fewer calories for the rest of the day.

Moderation and customization to reduce calorie-dense toppings will also keep the chicken sandwich from derailing diet goals.

Kids’ Meals

For children, Burger King offers several Kids’ Meal options with a small sandwich, side item, and drink. Here are the calories for chicken sandwich Kids’ Meals:

  • 4 piece Chicken Nuggets Kids Meal: 580 calories
  • Junior Chicken Sandwich Kids Meal: 600 calories

The kids’ versions of the chicken sandwich contain less than the full size, but are still relatively high in calories. Parents can reduce the calorie count by choosing milk or apple slices instead of soda and fries. Sharing the meal or substituting some nuggets for the sandwich are other options.

Daily Calorie Needs

To determine if a 470 calorie chicken sandwich fits into your daily diet, consider general calorie needs based on age, gender, and activity level:

  • Women
    • Sedentary (little exercise): 1600-2000 calories
    • Moderately Active: 2000-2600 calories
    • Active Lifestyle: 2400-3000 calories
  • Men
    • Sedentary (little exercise): 2000-2600 calories
    • Moderately Active: 2600-3200 calories
    • Active Lifestyle: 3000-3600 calories

Based on these estimates, a 470 calorie chicken sandwich represents 18-29% of the daily calorie intake for an average sedentary woman. For a moderately active man, it is closer to 10-15% of his daily calories. As an occasional treat, it may fit into most diets.

Ingredients to Limit

For those concerned about specific ingredients, here are some elements of the chicken sandwich to limit:

  • Sodium: With 1280mg sodium, the sandwich contains over half the daily limit of 2300mg. Limiting added salt can help reduce intake.
  • Saturated Fat: At 4.5g, the saturated fat is moderately high. Drizzles of creamy sauces add excess saturated fat.
  • Carbs/Sugars: With 46g carbs and 6g sugars, the bun contributes refined carbs with little nutritional benefit.

Choosing grilled chicken, limiting creamy sauces, and skipping the bun altogether or substituting for a whole grain bun can help limit these ingredients of concern.

Healthier Homemade Alternatives

For a lower calorie homemade chicken sandwich, consider the following options:

  • Use whole grain bread or lettuce wraps instead of a white bun.
  • Try baked or grilled chicken seasoned with herbs and spices instead of fried.
  • Spread mustard, hummus, or avocado instead of mayo-based sauces.
  • Load up on veggies like lettuce, tomato, onion, roasted red peppers and cucumbers.
  • Add flavor with pickles, hot sauce, pesto, or other condiments.

With healthier ingredients and cooking methods, you can easily recreate a chicken sandwich at home with far less calories than the 470 calorie fast food version.

The Bottom Line

So how many calories are in a Burger King chicken sandwich? A standard BK chicken sandwich contains 470 calories, with 23g fat, 46g carbs, and 1280mg sodium. While high in protein, the calorie count may not suit some dieters’ daily limits. Customizing with lower calorie substitutions or homemade alternatives are healthier options. Overall, occasional indulgence of the fast food favorite can fit into most diets, though ingredients like sodium and saturated fat should be limited.

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