Burgers are a popular fast food menu item, loved for their juicy patties, gooey cheese, and savory toppings sandwiched between a soft bun. However, the high calorie and fat content of burgers is a downside for those watching their waistline. When you opt for a burger meal with fries and a soda, the calories can really add up. One of the highest calorie burgers on the market is the Burger King Double Whopper sandwich and meal.
An Overview of the Burger King Double Whopper
The Burger King Double Whopper is one of the chain’s signature sandwiches. It features two quarter pound flame-grilled beef patties topped with American cheese, onions, pickles, ketchup, and mayonnaise on a sesame seed bun.
The massive sandwich packs a whopping 920 calories and 60 grams of fat. It also contains 1,020 milligrams of sodium (43% of the daily recommended value) and only 25 grams of protein.
When you make it a meal by adding a large side of fries and a large soda, the calorie count grows even higher.
Calories in a Burger King Large Double Whopper Meal
Here is the full nutrition breakdown for a Burger King Large Double Whopper meal with a large order of fries and a large Coke:
- Double Whopper sandwich: 920 calories, 60g fat, 1020mg sodium
- Large French fries: 500 calories, 25g fat, 270mg sodium
- Large Coke: 310 calories, 0g fat, 105mg sodium
Total calories: 1730
Total fat: 85g
Total sodium: 1395mg
As you can see, ordering a Double Whopper as a large-sized meal brings the grand total to 1730 calories. That’s a hefty calorie count for just one fast food meal!
Putting the 1730 Calories Into Perspective
To understand how indulgent 1730 calories is, let’s compare it to the recommended daily calorie intake for adults:
- Recommended calories per day for inactive women: 1800-2000
- Recommended calories per day for inactive men: 2200-2400
Based on a 2000 calorie diet, the 1730 calories in a Burger King Double Whopper meal accounts for 86.5% of the recommended daily intake. Essentially, the one meal provides nearly an entire day’s worth of calories!
This calorie intake would be too high for most people on a regular basis. The Dietary Guidelines for Americans recommends limiting calories from fast food to 270 per day. The Double Whopper meal alone is nearly 7 times that recommended limit.
Strategies to Reduce the Calories in a Double Whopper Meal
Ordering the massive Double Whopper meal as-is will cost you 1730 calories. Here are some tweaks to reduce the calorie count:
- Downsize the fries – Switching from a large to a small drops 420 calories
- Skip the soda – Forgoing the Coke saves you 310 calories
- Share the meal – Splitting the sandwich and fries slashes calories in half
- Substitute the bun – Using a lettuce wrap instead of the bun reduces about 200 calories
With a few simple modifications, you can bring the total meal down to around 1000 calories. While still high, this is much more reasonable for a single meal.
Healthier Burger Options
If you want to enjoy a burger but avoid excess calories, try these lower calorie alternatives:
| Burger | Calories |
|---|---|
| Burger King Whopper Jr. | 370 |
| McDonald’s Hamburger | 250 |
| Wendy’s Jr. Cheeseburger | 290 |
| Five Guys Little Hamburger | 460 |
Sticking with a simpler single patty burger, junior sized meal, or kids meal can satisfy your craving while keeping calories in check.
Should You Eat a Double Whopper Meal Every Day?
The bottom line – should you make a habit of eating a 1730 calorie Double Whopper meal on a regular basis? Absolutely not.
There are a few reasons why this meal should only be an occasional indulgence:
- It contains 2-3 days worth of recommended sodium intake, which may increase blood pressure.
- The saturated fat and cholesterol can raise LDL “bad” cholesterol levels.
- Frequent consumption is linked to weight gain and obesity.
- It provides empty calories with minimal nutrition.
For good health, the Double Whopper meal is best limited to no more than once a week. Filling up on this high-fat meal on a regular basis is likely to result in weight gain and associated health problems over time.
Healthy Diet Recommendations
While an occasional indulgent meal isn’t a big concern for most healthy individuals, making smart dietary choices on a daily basis provides big benefits. Here are science-backed recommendations for healthy eating:
- Eat a diet rich in vegetables, fruits, whole grains, lean protein, low-fat dairy.
- Limit sweets, soda, fried foods, processed meats, and other refined carbohydrates.
- Aim for 20-35% of calories from healthy fats like olive oil, nuts, and avocado.
- Drink plenty of water instead of sugary beverages.
- Get adequate protein each day from plant and animal sources.
- Fill half your plate with fruits and vegetables at each meal.
Following these guidelines can help you maintain a healthy weight and reduce risk of chronic diseases like heart disease, diabetes, and cancer.
Conclusion
The Burger King Double Whopper meal packs a whopping 1730 calories – equal to 86.5% of the recommended daily intake for most adults. While an occasional treat, making a habit of this high-calorie meal is likely to result in weight gain and associated health issues. Using portion control, making substitutions, and emphasizing whole, nutrient-dense foods in your regular diet can help keep your calorie intake on track.
