How many calories in a Whopper Jr and small fries?

When it comes to fast food, burgers and fries are classic options that many people enjoy. However, these foods tend to be high in calories, especially when ordering larger sized portions. For those looking for a smaller, more reasonably sized meal at Burger King, a Whopper Jr and small fries can seem like a good option. But just how many calories are in this scaled-down combo?

Calories in a Whopper Jr

First looking at the Whopper Jr alone, this mini version of the Whopper burger contains 340 calories. Here is a breakdown of the Whopper Jr nutrition facts:

  • Total Fat: 16g
  • Saturated Fat: 6g
  • Trans Fat: 1g
  • Cholesterol: 35mg
  • Sodium: 680mg
  • Total Carbs: 34g
  • Dietary Fiber: 2g
  • Sugars: 9g
  • Protein: 18g

The Whopper Jr is made up of a flame-grilled beef patty along with tomatoes, onions, pickles, ketchup and mayonnaise all on a sesame seed bun.

Calories in Burger King small fries

A small order of fries from Burger King contains 230 calories. The nutrition information for a small fries is:

  • Total Fat: 11g
  • Saturated Fat: 1.5g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 160mg
  • Total Carbs: 28g
  • Dietary Fiber: 3g
  • Sugars: 0g
  • Protein: 3g

Burger King’s french fries are fried in vegetable oil and seasoned with salt.

Total calories in a Whopper Jr and small fries

Adding up the calories for both items, a Burger King Whopper Jr and small fries contains a total of 570 calories. This provides the following nutritional breakdown:

  • Total Fat: 27g
  • Saturated Fat: 7.5g
  • Trans Fat: 1g
  • Cholesterol: 35mg
  • Sodium: 840mg
  • Total Carbs: 62g
  • Dietary Fiber: 5g
  • Sugars: 9g
  • Protein: 21g

For a side-by-side comparison, here are the calories and macronutrients in a Whopper Jr and small fries shown together:

Food Item Calories Fat (g) Carbs (g) Protein (g)
Whopper Jr 340 16 34 18
Small fries 230 11 28 3
Total 570 27 62 21

Daily calorie needs

To put those 570 calories into context, here is how they compare to daily calorie needs:

  • For a sedentary adult man: 570 calories is approximately 24% of a 2,350 calorie diet
  • For a sedentary adult woman: 570 calories is approximately 28% of a 2,000 calorie diet
  • For a moderately active adult man: 570 calories is approximately 20% of a 2,800 calorie diet
  • For a moderately active adult woman: 570 calories is approximately 24% of a 2,400 calorie diet

As you can see, while a Whopper Jr with a small fries is one of the lower calorie options at Burger King, it still provides around a fifth to a quarter of most people’s total daily calorie needs in just one meal. For this reason, it may be best to consider ordering this combo only occasionally as a treat.

Ways to reduce calories in this meal

If you want to cut down on the calories when ordering a Whopper Jr and small fries, here are some tips:

  • Order a kids sized Whopper Jr, which has 250 calories instead of 340 calories
  • Choose apple slices instead of fries for a 110 calorie side
  • Order a diet soda instead of a regular soda, cutting out 150+ calories
  • Skip condiments like mayo and ketchup or use light versions
  • Share the fries with a friend to cut calories in half

Implementing some of these switches can help significantly reduce the calorie count for this meal. Sticking with water instead of soda and choosing apple slices over fries cuts over 300 calories, bringing the total down to around 260 calories.

Healthier burger and fries options

Beyond ordering modifications, there are also some healthier fast food options to consider instead of a Whopper Jr and fries. For example:

  • Veggie burger – Most fast food places now offer vegetarian/vegan burgers with around 300 calories.
  • Grilled chicken sandwich – A grilled chicken sandwich has around 350 calories without condiments.
  • Salad with vinaigrette – Fast food salads range from 280-400 calories depending on toppings.
  • Baked potato – A medium baked potato has around 220 calories.
  • Fruit cup – Fruit cups are around 60-100 calories.

Opting for a veggie burger or grilled chicken sandwich with a salad, fruit cup, or plain baked potato can keep your meal under 500 calories. Be mindful of high-calorie toppings and dressing when customizing your order.

Should you avoid fast food burgers and fries altogether?

While home cooked meals using whole foods are always the healthiest choice, the reality is that many people enjoy the convenience and taste of fast food. Burgers, fries, nuggets, and other popular items are tempting menu choices when eating out.

Rather than taking an “all or nothing” approach to fast food, you can aim for balance. Enjoy these indulgences in moderation as part of an overall healthy diet, and implement small switches to cut calories when possible. Limit fast food to only occasional meals rather than every day.

Paying attention to calories, portions, and ingredients can help you eat fast food in a balanced way without sabotaging your health goals.

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Nutritional pros and cons of fast food burgers and fries

Looking more closely at the nutrition profile, here are some of the pros and cons of typical fast food burgers and fries:

Potential pros

  • Provide protein from meat patties
  • Contain fiber, vitamin C, and potassium from burger toppings like lettuce, tomato, and onion
  • French fries supply potassium and vitamin C as well
  • Can be relatively low in sugar compared to other fast food options
  • Often convenient source of food when on the go
  • Provide enjoyment and satisfaction for many people

Potential cons

  • High in total fat, saturated fat, sodium, and calories
  • Heavily processed with artificial ingredients in some cases
  • May lack nutritional variety when eating frequently
  • Large portion sizes common at many chains
  • Fried foods like french fries linked to weight gain
  • Beef raised conventionally has higher ratio of inflammatory omega-6s

Overall, enjoying the occasional fast food burger and fries is unlikely to negatively impact your health, especially if you follow a generally balanced diet. But regular overconsumption can lead to excessive intake of calories, fat, sodium and low-quality ingredients.

Healthy preparation tips for burgers and fries

When cooked at home, burgers and fries can be prepared in more nutritious ways. Here are some healthy cooking suggestions:

For burgers:

  • Choose lean ground turkey or bison instead of beef
  • Add chopped mushrooms, onions, spinach, or beans for extra nutrients
  • Use whole grain buns or lettuce wraps
  • Opt for veggie burger patties made from plants/nuts
  • Grill patties instead of pan frying
  • Limit high-fat cheeses and creamy sauces
  • Serve with fresh tomato, onion, lettuce, and mustard or hummus

For fries:

  • Use fresh potatoes instead of frozen fries
  • Opt for sweet potatoes or parsnips for more nutrients
  • Bake wedges in the oven with a small amount of olive oil
  • Coat lightly in cornstarch instead of deep frying
  • Season with herbs and garlic instead of just salt
  • Enjoy small portions to limit calories

With some simple substitutions and preparation techniques at home, you can enjoy healthier versions of burgers and fries that retain their delicious flavor.


A Burger King Whopper Jr sandwich and small french fries provides 570 calories total. This makes up around a fifth to a quarter of most adults’ recommended daily intake. While not the healthiest choice, enjoying these items occasionally and customizing your order can help control calories.

For a lighter option, try substituting baked chicken or a veggie burger with a side salad or fruit. And be mindful of portion sizes, which add up calories quickly. With balance and moderation, you can work the occasional fast food burger and fries into an overall nutritious diet.

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