Quick Answer
A Whopper with cheese from Burger King contains 740 calories, 43 grams of fat (17 saturated), 1140 milligrams of sodium, 11 grams of sugar, and 29 grams of protein. While it provides some protein, it is very high in saturated fat, sodium, and calories compared to recommended daily limits. Most nutrition experts would not consider the Whopper with cheese a healthy meal option.
Calories in a Whopper with Cheese
A Whopper with cheese from Burger King contains 740 calories in a standard sized sandwich. The daily recommended calorie intake for an average adult is around 2000 calories. This means the Whopper with cheese contains over one third of the average person’s recommended daily calorie intake in just one sandwich.
Consuming foods high in calories like the Whopper can lead to weight gain over time if eaten frequently and not balanced out with lower calorie foods and physical activity. The large amount of calories in the Whopper with cheese makes it a less healthy meal choice, especially for those watching their calorie intake.
Whopper with Cheese Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 740 |
| Fat | 43g |
| Saturated Fat | 17g |
| Trans Fat | 1.5g |
| Cholesterol | 105mg |
| Sodium | 1140mg |
| Carbohydrates | 49g |
| Fiber | 2g |
| Sugar | 11g |
| Protein | 29g |
Saturated Fat Content of Whopper with Cheese
One area of concern with the Whopper with cheese’s nutritional profile is its high saturated fat content. A standard Whopper with cheese contains 17 grams of saturated fat.
The American Heart Association recommends limiting saturated fat intake to no more than 13 grams per day for the average adult. This means the Whopper with cheese supplies over 100% of the recommended daily saturated fat in just one sandwich.
Diets high in saturated fats are associated with increased “bad” LDL cholesterol levels, raising the risk for heart disease and stroke. The high saturated fat content adds to the evidence that the Whopper with cheese is not a healthy meal choice, especially for those concerned about heart health.
Sodium Content of a Whopper with Cheese
In addition to its saturated fat content, the Whopper with cheese is very high in sodium. It contains a substantial 1,140 milligrams of sodium in one sandwich.
The American Heart Association recommends limiting sodium intake to no more than 2,300 milligrams per day. The Whopper with cheese delivers nearly half of this recommended daily limit in a single meal.
Consuming high sodium foods like the Whopper with cheese frequently can increase blood pressure over time. High blood pressure is a major risk factor for heart disease. The extremely high sodium content adds to the evidence that the Whopper with cheese should not be considered a healthy meal choice.
Protein in a Whopper with Cheese
One beneficial nutrient the Whopper with cheese does provide is protein. A standard Whopper with cheese contains 29 grams of protein.
Protein is important for building and maintaining muscle mass, supporting bone health, and keeping you feeling full. The Dietary Guidelines recommend protein make up 10-35% of total daily calorie intake.
While the protein content is a plus, it does not outweigh the negatives of the Whopper’s high saturated fat, sodium and calories. Leaner protein sources like chicken breast, fish, beans, nuts and low-fat dairy provide similar amounts of protein with less unhealthy components.
Sugar Content of Whopper with Cheese
The Whopper with cheese also contains 11 grams of sugar. This sugar occurs naturally in the burger’s ingredients, like the tomatoes and onions, along with added sugars in the burger sauce.
The American Heart Association recommends limiting added sugar intake to no more than 25 grams per day for women and 36 grams daily for men. While the sugars in the Whopper with cheese are not all added sugar, the 11 gram total is still nearly half the recommended limit for women in just one sandwich.
The sugar content along with its high calorie count makes the Whopper with cheese a less optimal choice for those watching their sugar intake. Consuming too much added sugar can increase risk for obesity, diabetes, heart disease and fatty liver disease.
Carbohydrates in Whopper with Cheese
A Whopper with cheese contains 49 grams of total carbohydrates. This carbohydrate content comes mainly from the burger bun rather than vegetables or fruit.
The Dietary Guidelines recommend getting 45-65% of total daily calories from carbohydrates. However, the recommendations emphasize focusing on fiber-rich complex carbohydrates like whole grains, fruits, vegetables and legumes rather than refined grains like a burger bun.
So while a Whopper with cheese provides a significant amount of carbohydrates, they are not coming from the most nutrient-dense sources. The empty carbs from the bun add to evidence that the Whopper with cheese is more of an unhealthy indulgence than a healthy meal.
Is a Whopper with Cheese Healthy for Weight Loss?
Due to its high calorie, fat, and sodium content, the Whopper with cheese is not a good option for those trying to lose weight.
To lose one pound per week, you need a calorie deficit of 500 calories per day. With 740 calories, a Whopper with cheese can eat up a large chunk of your daily calorie budget when trying to lose weight. It could make it much harder to stay in a calorie deficit.
The Whopper also lacks fiber and protein, nutrients that help you feel fuller for longer. This means it may not keep you as satisfied compared to lower calorie options.
For a more weight loss friendly meal, options like a grilled chicken sandwich, veggie burger, or salad with lean protein would provide fewer calories and more nutrition. A Whopper with cheese is one of the unhealthier menu choices for those trying to shed pounds.
Is a Whopper with Cheese Keto Friendly?
The classic Whopper with cheese is not keto friendly. Followers of a ketogenic diet aim to get 70-80% of calories from fat, 15-20% from protein, and 5-10% from net carbs to reach ketosis.
With 43 grams fat, 29 grams protein, and 49 grams carbs, the macro nutrient breakdown of a Whopper with cheese does not align with keto ratios. The carb content is especially too high.
However, some modifications can make a Whopper keto friendly. Ordering a Whopper wrapped in lettuce instead of a bun significantly reduces the carbs. Asking for extra mayo increases the fat content. Adding bacon also provides more fat. With these modifications, a Whopper can potentially work for keto, but the standard version served with a bun does not fit the diet.
Is a Whopper with Cheese Paleo?
The Paleo diet tries to emulate the diets of early hunter-gatherers, focusing on lean proteins, fruits, vegetables, nuts and seeds. Following Paleo means avoiding grains, dairy, legumes, added sugars and highly processed foods.
A classic Whopper with cheese is not Paleo friendly for a few reasons:
– The burger bun contains grains which are avoided on the Paleo diet.
– The cheese and mayonnaise contain dairy which is not allowed.
– The additional sauces and condiments likely have added sugars.
– The meat is higher in saturated fat than the leaner proteins emphasized on Paleo.
To make a Whopper Paleo you would need to replace the bun with lettuce, skip the cheese and condiments, and ideally choose a leaner protein like grilled chicken over the higher fat beef patty. The vegetables on a Whopper are Paleo friendly. With modifications a Paleo style Whopper could potentially be an option, but the standard version is not Paleo compliant.
Vegetarian/Vegan Options
For vegetarians and vegans, the Whopper with cheese is off limits due to containing beef and cheese. However, Burger King does offer some vegetarian and vegan friendly alternatives:
– The Impossible Whopper is plant-based, vegan and vegetarian friendly. It replicates the taste of the original Whopper but is made with a patty containing soy protein, coconut oil, and potato protein among other vegan ingredients.
– The Veggie Burger uses a MorningStar farms veggie patty and contains no beef or cheese, making it vegetarian friendly. It can be requested without mayo or other animal byproducts to make vegan friendly.
– Side items like the french fries and apple slices are suitable for vegetarian and vegan Whopper alternatives.
So while the traditional Whopper with cheese is off limits for vegans and vegetarians, with Burger King’s meatless options you can create a vegan or vegetarian Whopper-style sandwich. Going bun-less or using lettuce wrap can further increase the nutrition for those avoiding meat and dairy.
Gluten-Free Options
The regular Whopper with cheese is not gluten-free due to containing a wheat-based burger bun. However, some modifications can be made for a gluten-free Whopper:
– Ordering without the bun avoids the main source of gluten. The burger can be wrapped in lettuce instead.
– If ordering the Impossible Whopper, be sure to specify gluten-free as the standard contains wheat-based ingredients.
– Check that condiments and sauces used are gluten free, such as mayonnaise and ketchup.
– Pair with gluten-free side items like apple slices or french fries. Be sure to request no batter on the fries as standard frying batter contains gluten.
– Request that the burger be prepared with clean gloves and on a clean surface to prevent cross-contact.
With these modifications, people who are gluten-free can enjoy a Whopper. While inconvenient, letting employees know your sensitivity and customizing the sandwich can allow those avoiding gluten to eat a Whopper safely.
Is a Whopper with Cheese Healthy for Athletes?
For most athletes, the Whopper with cheese is too high in saturated fat, sodium and calories to be considered a healthy regular meal choice.
Athletes need to carefully plan their diets to optimize workout performance and recovery. The high calorie count of the Whopper makes it easy to overconsume calories, while the saturated fat and sodium are counterproductive by promoting inflammation and dehydration.
While a Whopper will provide carbohydrates for energy, the refined white flour bun offers quick burning carbs that don’t provide lasting fuel. Healthier carb choices like whole grains, quinoa, fruits and starchy vegetables give athletes longer lasting energy.
The protein in a Whopper is beneficial for athletes to promote muscle growth and recovery. But leaner protein sources like chicken, fish, greek yogurt and eggs are healthier options without the saturated fat of a beef burger patty.
That said, active individuals with higher calorie needs can occasionally work a Whopper into their diet, especially if eaten post workout when carb needs are higher. But for optimal nutrition, most athletes should not make it a regular part of their diet.
Is a Whopper with Cheese Healthy for Kids?
Nutrition experts do not recommend the Whopper with cheese as a healthy option for most children.
The high saturated fat and sodium content make it a poor meal choice for growing kids. The American Academy of Pediatrics recommends all children limit saturated fat and sodium intake to promote lifelong healthy eating habits and optimal health.
The calorie count in a standard Whopper with cheese is also too high for most kids. Giving kids large servings of high calorie foods can promote unhealthy weight gain. A smaller kid-sized burger or sharing a regular Whopper may be more age appropriate portions.
That said, an occasional Whopper as a treat will not harm an otherwise healthy child who is active and eats a balanced diet most of the time. But regular consumption of foods high in saturated fat, sodium and calories like the Whopper with cheese should be avoided for kids. More nutrient-dense lean proteins, fruits, vegetables and whole grains make up a healthier childhood diet.
Is a Whopper with Cheese Healthy for Seniors?
The Whopper with cheese is generally not the healthiest option for seniors. The high sodium content can be problematic.
Older adults need to watch their sodium intake closely, as aging increases sensitivity to sodium’s blood pressure raising effects. The 1140 milligrams in a Whopper is nearly half the daily sodium limit for individuals over 51 years old. Consuming foods high in sodium regularly raises health risks for seniors.
The saturated fat content of the Whopper with cheese may also be concerning for heart health in seniors. Regularly consuming foods high in saturated fat can increase already elevated risks for high cholesterol, heart attack and stroke in aging populations.
Of course, an occasional Whopper with cheese as a treat will not negatively impact an otherwise healthy senior who eats balanced meals most of the time. But for optimizing health in aging, seniors should emphasize more nutrient-dense whole foods over fast food like the Whopper with cheese.
Alternatives and Healthier Options
While the Whopper with cheese is high in calories, fat and sodium, there are some simple modifications that can make it a healthier choice:
– Order a smaller Whopper Jr. or kid-sized portion to reduce calories.
– Skip the mayonnaise and condiments to cut added fat, sugar and sodium.
– Top with extra vegetables like lettuce, tomato, onion and pickle to boost fiber and nutrients.
– Choose grilled chicken breast instead of the beef patty to get leaner protein.
– Swap french fries for a salad with light dressing or apple slices as a healthier side.
– Order on a ‘low carb style’ lettuce wrapped bun to reduce empty carbs.
As an even healthier alternative, choose salad options with light protein such as grilled nuggets, veggie burgers, or grilled chicken. Steer clear of fried foods like chicken tenders or fish sandwiches. Be mindful of portion sizes, condiments, and unhealthy extras like bacon or heavy sauces.
While the occasional indulgence won’t harm an otherwise balanced diet, making Whoppers with cheese a regular habit is not recommended. Lighter, leaner, and more nutrient focused choices make up a truly healthy fast food meal.
The Bottom Line
A Whopper with cheese from Burger King contains high amounts of saturated fat, sodium, and calories compared to dietary recommendations. While it provides some protein, the negatives outweigh the positives when it comes to nutrition and health value.
Occasional consumption in reasonable portions will not harm most healthy individuals. However, regular consumption is linked to increased risk of chronic diseases and conditions like heart disease, diabetes, obesity, and high blood pressure.
For optimal health, most people would benefit from skipping the Whopper with cheese in favor of lighter menu options that emphasize lean proteins, fiber, and healthy fats. While it can be worked into a diet in moderation, overall the classic Whopper with cheese should not be considered a healthy meal choice.
