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When it comes to fast food, hamburgers often rank low on the health scale. Chain restaurant burgers, in particular, are notorious for their processed ingredients, refined carbs, high saturated fats, and excessive sodium. To shed light on this, we consulted Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a recognized Sports Dietitian and co-author of the “Flat Belly Cookbook for Dummies.” She identified the chain restaurant burgers with the poorest ingredient quality. Here are her top five picks for the worst offenders.
First up is the Burger King Whopper. While it’s a substantial meal, there are significant downsides. “These burgers are extremely high in sodium,” Collingwood points out. The oversized bun is another concern, filled with refined carbohydrates. On the plus side, she notes, “it does contain some vegetables and typically only one patty,” contributing to its hefty portion size.
Next on the list is McDonald’s Big Mac, a burger that many find tasty but not particularly healthy. According to Collingwood, it’s heavily processed, and the iconic “special sauce” increases both sodium and sugar content. “The smaller patties provide less protein compared to the calories consumed,” she explains, adding that while it might be more processed than the Whopper, it does have fewer calories than some of the worst options available.
Burger King Whopper
The Burger King Whopper might offer a hearty serving, but there are other cons of scarfing one down. “They are very high in sodium,” says Collingwood. Then, there is the large bun, packed with refined carbohydrates. On the positive side, “it actualy does include some vegetables and usually a single patty,” she says, for an overall large portion size.
McDonald’s Big Mac
The McDonald’s Big Max is another burger that tastes delicious, but isn’t very good for you, says Collingwood. Not only is it ultra-processed, but the “special sauce” adds sodium and sugar. “Smaller patties mean less protein relative to calories,” she adds. “More processed than the Whopper, but lower total calories than the worst offenders.”
Checkers Big Buford
The Checkers Big Buford is legendarily tasty, but Collingwood doesn’t recommend it for health purposes. It is “extremely high calories,” she says, noting that it tops 1,000. It is also “very high saturated fat from multiple patties, cheese, sauce,” she says. There is also an excess of sodium, “often near or over a full day’s limit.” And, “large portion size makes overconsumption almost guaranteed.”
Carl’s Jr. Western Bacon
Carl’s Jr. Western Bacon is another tasty burger bursting with not-so-good-for-you ingredients. “Processed bacon and beef is a double hit of saturated fat and sodium,” says Collingwood. “Often includes sugary BBQ sauce, adding refined sugar.” It also has a high calorie density with minimal fiber or micronutrients. “Processed meat and salty sauces make it worse than a basic cheeseburger,” she says.
Hardee’s Famous Star
Last, but not least, there is the Hardee’s Famous Star, a “calorie-dense” burger with “little nutritional payoff.” It is “high saturated fat and sodium,” says Collingwood. It also has a refined bun and is loaded with processed condiments, making it “low in fiber and nutrients,” she says.
