A Burger King sourdough bacon cheeseburger contains a considerable amount of calories. Fast food items like burgers tend to be high in calories, fat, and sodium. When looking at the nutrition facts, it’s important to be aware of the total calories as well as where those calories are coming from. Getting too many calories from unhealthy sources like saturated fat can negatively impact health over time.
Burger King Sourdough Bacon Cheeseburger Nutrition Facts
Here are the basic nutrition facts for a Burger King sourdough bacon cheeseburger:
- Calories: 750
- Total Fat: 43g
- Saturated Fat: 16g
- Trans Fat: 1.5g
- Cholesterol: 125mg
- Sodium: 1330mg
- Total Carbohydrates: 49g
- Dietary Fiber: 2g
- Sugar: 9g
- Protein: 37g
As you can see, a single sourdough bacon cheeseburger from Burger King contains 750 calories. It also has high amounts of fat, saturated fat, cholesterol, and sodium. This burger provides nearly half the recommended daily value for fat and saturated fat.
Breakdown of Calories
To better understand where all those calories are coming from, let’s break down the sourdough bacon cheeseburger into its individual components:
- Bun: The sesame seed sourdough bun accounts for about 250 calories.
- Beef patty: The flame-grilled beef patty provides roughly 325 calories.
- Cheese: The slice of American cheese adds about 50 calories.
- Bacon: The two strips of bacon contribute approximately 90 calories.
- Sauces: The mayonnaise, ketchup, and other burger sauces add around 35 calories.
Together, these components make up the 750 calorie total for the whole burger.
Percent Daily Values
Looking at the percent daily values can also give you a sense of how this burger fits into a balanced daily diet:
- Total Fat: 66%
- Saturated Fat: 80%
- Cholesterol: 42%
- Sodium: 55%
- Total Carbohydrates: 16%
- Protein: 74%
The sourdough bacon cheeseburger provides over half the recommended daily value for fat, over 3/4 the recommended daily value for saturated fat, and over 1/3 the daily value for cholesterol in just one sandwich. The sodium is also quite high. These numbers make it clear that this burger should be an occasional treat, not a regular meal option.
High Calories from Fat
With 43 grams of total fat and 16 grams of saturated fat, it’s clear that most of the calories in the Burger King sourdough bacon cheeseburger are coming from fat rather than protein or carbohydrates. Fat is the most concentrated source of calories, providing 9 calories per gram compared to 4 calories per gram from carbs and protein.
All that fat definitely adds a lot of flavor. But eating too much saturated fat from foods like cheeseburgers on a regular basis can increase LDL (“bad”) cholesterol levels and raise the risk of heart disease. The American Heart Association recommends limiting saturated fat to no more than 13 grams per day. This one burger contains 16 grams, exceeding that entire daily allotment.
Healthier Fats
Not all fats are created equal when it comes to health. Unsaturated fats from plant sources like avocados, nuts, seeds, and olive oil provide essential fatty acids and are preferable to saturated animal fats. When possible, choose leaner proteins and vegetarian options to get calories from healthier unsaturated fat instead of saturated fat.
High Sodium Content
With 1,330 milligrams of sodium, the sourdough bacon cheeseburger also contains over half the recommended daily limit for sodium intake. Again, for a single sandwich, that’s a very high level of sodium.
The 2015-2020 Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 milligrams per day. Most people already consume way too much sodium, which can lead to high blood pressure, heart disease, stroke, and other health problems.
Reducing Sodium
Choosing lower sodium options when dining out can help reduce your sodium intake. For example, ask for no salt added to your fries and skip the creamy, salty sauces. At home, try seasoning foods with fresh herbs and spices rather than table salt. Over time, your taste buds will adapt to less salt.
High Carb Count
With 49 grams of carbohydrates, the sourdough bacon cheeseburger also provides a hefty dose of carbs. However, the total carbohydrate number includes 2 grams of fiber, so the usable net carb count is slightly lower.
The bun obviously contributes the bulk of the carbs. People monitoring their carb intake, like those on low carb, ketogenic or diabetic diets, could request a lettuce wrap instead of the bun to dramatically reduce the carb content.
Glycemic Index
It’s also useful to look at the glycemic index of the carb sources. High glycemic foods cause faster spikes in blood sugar. The refined white flour bun likely has a high glycemic index. People with diabetes or prediabetes should be mindful of how the carbohydrates in a cheeseburger impact their blood glucose.
Protein Content
On the plus side, the sourdough bacon cheeseburger provides 37 grams of protein. Protein takes the most work for your body to digest, helps you feel fuller for longer after eating, and provides essential amino acids to build and maintain muscle tissue.
Getting enough high-quality protein is important as part of a balanced diet. The beef patty provides a good source of protein. Those looking to add even more protein could request extra patties or a veggie burger patty.
Plant-Based Protein
For vegetarians and vegans, plant-based protein options like veggie burgers and black bean burgers can sub in for the beef to still get a protein punch from this meatless sandwich.
Micronutrients
When it comes to vitamins and minerals, the sourdough bacon cheeseburger is not a great source. Beef, bread, cheese, and bacon don’t contain significant micronutrients. There are trace amounts of calcium, iron, B vitamins, zinc, and magnesium.
Adding some tomato, onion, lettuce, or other veggie toppings provides a nutrition boost in the vitamin and mineral department. In general though, it’s best to get your vitamins and minerals from fresh fruits, vegetables, nuts, seeds, beans, and whole grains rather than fast food.
Should You Eat It?
Given its high calorie, fat, sodium and cholesterol numbers, the Burger King sourdough bacon cheeseburger should be an occasional indulgence if you want to eat it. This sandwich packs a whole meal’s worth of calories and most of a day’s fat and sodium into one convenient (but very unhealthy) package.
If you do enjoy this burger, some ways to make it a little healthier include:
- Order just a single patty to cut calories, fat, and sodium.
- Opt for a veggie burger patty or grilled chicken breast instead of beef.
- Pick whole wheat or multigrain bun instead of white flour sourdough.
- Load up on free veggie toppings like lettuce, tomatoes, onions, pickles.
- Request no mayo or other creamy sauces.
- Ask for 50% less salt on the fries.
- Go easy on sugary soda, milkshakes and desserts.
- Split the sandwich with a friend or take half home for later.
As part of an overall healthy diet, enjoying the occasional cheeseburger is perfectly fine for most people. But it shouldn’t be a daily habit due to the high calorie count and unhealthy fat and sodium found in most fast food burgers.
Healthier Sandwich Options
If you’re looking for a lower calorie, more nutritious sandwich option, consider these alternatives to a bacon cheeseburger:
Grilled Chicken Sandwich
- Calories: 380
- Fat: 6g
- Carbs: 49g
- Protein: 37g
Chicken breast is much leaner than ground beef. Getting it grilled instead of fried reduces fat and calories. Add lots of veggies for more nutrition.
Veggie Burger
- Calories: 370
- Fat: 15g
- Carbs: 51g
- Protein: 16g
A veggie patty replaces the beef for a plant-based, lower calorie, lower fat option. Just watch out for veggie patties that are deep fried.
Turkey Club Sandwich
- Calories: 340
- Fat: 10g
- Carbs: 32g
- Protein: 24g
Lean turkey, a little bacon, lettuce, tomato, avocado, and reduced-fat cheese keep this club sandwich satisfying but lighter.
Grilled Chicken Salad
- Calories: 240
- Fat: 8g
- Carbs: 15g
- Protein: 30g
A grilled chicken salad with lots of veggies and just light salad dressing provides protein and fiber without excessive calories or unhealthy saturated fat.
Healthy Dining Out Tips
When dining out, there are steps you can take to make healthier choices:
- Review nutrition facts online and choose lower calorie, lower sodium options.
- Opt for grilled, baked or broiled proteins like chicken, fish and shrimp.
- Load up on veggie toppings and ask for sauces on the side.
- Request whole grain buns and breads.
- Share high-calorie items or take home part of your meal.
- Drink water instead of sugary sodas and juices.
- Balance your meal with a side salad with light dressing on the side.
With mindful decisions, you can still enjoy an occasional indulgence when eating out without derailing your healthy diet.
Moderation and Balance
At 750 calories, the Burger King sourdough bacon cheeseburger should be enjoyed as an occasional treat if you want to maintain a moderate calorie diet. Consumed too frequently, the high fat, sodium and cholesterol found in this cheeseburger and similar fast food items can negatively impact your health.
As part of an overall balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, healthy fats, and dairy, there is room for the occasional cheeseburger. Just be sure to pay attention to portion size and ingredient quality to keep your diet nutritious.
Conclusion
The Burger King sourdough bacon cheeseburger packs a punch with 750 total calories, 43 grams of fat, and 1,330 milligrams of sodium. These numbers make it clear that this indulgent sandwich should only be an occasional treat in a balanced diet. Choosing healthier fast food options like grilled chicken sandwiches, salads, and veggie burgers more often will help keep your daily calories, fat, and sodium in check.
With some modifications and sides like a salad instead of fries, you can enjoy a bacon cheeseburger without totally sabotaging your diet. But for your best health, reserve the double bacon cheeseburgers for a once in a while celebration and opt for lighter, more nutritious choices on most days.
