Weekend Survival Guide

Earlier this week I was asked what was the best fast food hamburger so I thought it might be fun for this edition of the weekend survival guide to show the nutritional information and points for the different popular fast food hamburgers.  You know there are times when you are just in the mood for a good ol hamburger!  And that is not a bad thing…but it is good to be educated so that you can make the smart choice!

Here is what I found in my research on the hamburger!

Burger King

• WHOPPER Sandwich (670 cal/39 g fat/3 g fiber/51 g carbs) 16.5 points
• WHOPPER Sandwich (w/o Mayo) (510 cal/22 g fat/3 g fiber/51 g carbs) 11.5 points
• WHOPPER Sandwich with Cheese (760 cal/47 g fat/3 g fiber/52 g carbs) 19 points
• WHOPPER Sandwich with Cheese (w/o Mayo) (600 cal/30 g fat/3 g fiber/52 g carbs) 14 points
• WHOPPER JR. Sandwich (370 cal/21 g fat/2 g fiber/31 g carbs) 9 points
• WHOPPER JR. Sandwich (w/o Mayo) (290 cal/12 g fat/2 g fiber/31 g carbs) 6.5 points
• WHOPPER JR. Sandwich with Cheese (410 cal/24 g fat/2 g fiber/32 g carbs) 10 points
• WHOPPER JR. Sandwich with Cheese (w/o Mayo) (330 cal/16 g fat/2 g fiber/31 g carbs) 8 points

Jack In The Box

• Bacon Ultimate Cheeseburger (1090 cal/77g fat/2g fiber/53g carbs/46g protein/2040mg sodium) 28 points  (OUCH!!!!)
• Hamburger (310 cal/14g fat/1g fiber/30g carbs/16g protein/600mg sodium) 7.5 points
• Hamburger with Cheese (350 cal/17g fat/1g fiber/31g carbs/18g protein/790mg sodium) 8.5 points
• Hamburger Deluxe (370 cal/21g fat/2g fiber/31g carbs/17g protein/560mg sodium) 9 points
• Hamburger Deluxe with Cheese (460 cal/28g fat/2g fiber/33g carbs/21g protein/930mg sodium) 11.5 points
• Junior Bacon Cheeseburger (430 cal/25g fat/1g fiber/30g carbs/20g protein/820mg sodium) 10.5 points
• Sirloin Cheese Burger (real swiss & grilled onions) (1070 cal/71g fat/4g fiber/61g carbs/53g protein/1850mg sodium) 27 points
• Sirloin Bacon 'n' Cheese Burger (american cheese & red onions) (1120 cal/73g fat/4g fiber/63g carbs/54g protein/2620mg sodium) 28 points
• Sourdough Jack (710 cal/51g fat/3g fiber/36g carbs/27g protein/1230mg sodium) 18 points
• Sourdough Ultimate Cheeseburger (950 cal/73g fat/2g fiber/36g carbs/38g protein/1360mg sodium) 25 points
• Ultimate Cheeseburger (1010 cal/71g fat/2g fiber/53g carbs/40g protein/1580mg sodium) 26 points

McDonald’s

• Hamburger [3.7 oz] (260 cal/9 g fat/1 g fiber/33 g carbs) 6 points
• Cheeseburger [4.2 oz] (310 cal/12 g fat/1 g fiber/35 g carbs) 7 points
• Double Cheeseburger [6.1 oz] (460 cal/23 g fat/1 g fiber/37 g carbs) 11 points
• Quarter Pounder [6.1 oz] (420 cal/18 g fat/3 g fiber/40 g carbs) 9.5 points
• Quarter Pounder w/Cheese [7 oz] (510 cal/25 g fat/3 g fiber/43 g carbs) 11.5 points
• Big Mac [7.8 oz] (560 cal/30 g fat/3 g fiber/47 g carbs) 13 points

Sonic

• Sonic Burger w/mayonnaise (630 cal/37 g fat/4 g fiber/53 g carbs) 15 points
• Sonic Burger w/mustard (540 cal/25 g fat/4 g fiber/52 g carbs) 12.5 points
• Sonic Burger w/ketchup (540 cal/25 g fat/4 g fiber/54 g carbs) 12.5 points
• Sonic Cheeseburger w/mayonnaise (700 cal/42 g fat/4 g fiber/55 g carbs) 17 points
• Sonic Cheeseburger w/mustard (600 cal/31 g fat/4 g fiber/54 g carbs) 14 points
• Sonic Cheeseburger w/ketchup (610 cal/31 g fat/4 g fiber/57 g carbs) 14 points
• Sonic Bacon Cheeseburger (770 cal/47 g fat/4 g fiber/55 g carbs) 19 points
• Jr. Burger (320 cal/16 g fat/2 g fiber/29 g carbs) 7.5 points
• Jr. Cheeseburger (380 cal/21 g fat/2 g fiber/30 g carbs) 9 points
• Bacon Cheeseburger Toaster Sandwich (690 cal/37 g fat/3 g fiber/58 g carbs) 16.5 points

Wendy’s

• Jr. Hamburger [2 oz. Patty/Ketchup/Mustard/Dill Pickles/Onion/Sandwich Bun] (280 cal/9 g fat/1 g fiber/34 g carbs) 6 points
• Jr. Cheeseburger [2 oz. Patty/American Cheese Jr./Ketchup/Mustard/Dill Pickles/Onion/Sandwich Bun] (320 cal/13 g fat/1 g fiber/34 g carbs) 7.5 points
• Jr. Cheeseburger Deluxe [2 oz. Patty/American Cheese Jr./Mayonnaise/Ketchup/Mustard/Dill Pickles/Onion/Tomato/Lettuce/Sandwich Bun] (360 cal/16 g fat/2 g fiber/37 g carbs) 8 points
• Jr. Cheeseburger Deluxe w/o mayo [2 oz. Patty/American Cheese Jr./Ketchup/Mustard/Dill Pickles/Onion/Tomato/Lettuce/Sandwich Bun] (330 cal/13 g fat/2 g fiber/36 g carbs) 7.5 points
• Jr. BBQ Cheeseburger [2 oz. Patty/American Cheese Jr./BBQ Sauce/Pickles/Onions/Sandwich Bun] (330 cal/13 g fat/1 g fiber/36 g carbs) 7.5 points
• Jr. Bacon Cheeseburger [2 oz. Patty/American Cheese Jr./Bacon/Mayonnaise/Tomato/Lettuce/Sandwich Bun] (370 cal/17 g fat/2 g fiber/34 g carbs) 8.5 points
• Jr. Bacon Cheeseburger w/o mayo [2 oz. Patty/American Cheese Jr./Bacon/Tomato/Lettuce/Sandwich Bun] (330 cal/14 g fat/2 g fiber/33 g carbs) 7.5 points
• Hamburger: Kids' Meal [2 oz. Patty/Ketchup/Mustard/Dill Pickles/Sandwich Bun] (270 cal/9 g fat/1 g fiber/33 g carbs) 6 points
• Cheeseburger: Kids' Meal [2 oz. Patty/American Cheese Jr./Ketchup/Mustard/Dill Pickles/Sandwich Bun] (320 cal/13 g fat/1 g fiber/34 g carbs) 7.5 points
• Big Bacon Classic [1/4 lb. Patty/American Cheese/Bacon/Mayonnaise/Ketchup/Dill Pickles/Onion/Tomato/Lettuce/Kaiser Roll] (580 cal/29 g fat/3 g fiber/46 g carbs) 13.5 points
• Big Bacon Classic w/o mayo [1/4 lb. Patty/American Cheese/Bacon/Ketchup/Dill Pickles/Onion/Tomato/Lettuce/Kaiser Roll] (530 cal/25 g fat/3 g fiber/45 g carbs) 12 points

Whataburger

• Justaburger (308.96 cal/15.4 g fat/1.31 g fiber/27.94 g carbs) 7 points
• Whataburger Jr. (314.93 cal/15.59 g fat/1.73 g fiber/29.15 g carbs) 7.5 points
• Whataburger (607.01 cal/29.93 g fat/3.33 g fiber/53.28 g carbs) 14 points
• Whataburger w/Bacon & Cheese (809.51 cal/45.33 g fat/3.33 g fiber/53.54 g carbs) 19.5 points
• Whataburger w/Bacon & Cheese: Special Request - NO BUN (472.71 cal/33.58 g fat/1.3 g fiber/4.55 g carbs) 12 points

And for no extra cost I thought I could throw in the information for the fries at these places.  I have only included the small sizes (as you will see, you won’t want any bigger size than the small).

Burger King

• French Fries (small, salted) (230 cal/13 g fat/2 g fiber/26 g carbs) 5.5 points

Jack In The Box

• Natural Cut Fries: small (270 cal/12 g fat/3 g fiber/35 g carbs) 6 points
• Seasoned Curly Fries: small (270 cal/15 g fat/3 g fiber/30 g carbs) 6 points

McDonald’s

• French Fries: Small [2.6 oz] (250 cal/13 g fat/3 g fiber/30 g carbs) 5.5 points

Sonic

• French Fries - Regular (210 cal/10 g fat/4 g fiber/28 g carbs) 4.5 points

Wendy’s

• Medium French Fries [5.0 oz] (440 cal/21 g fat/5 g fiber/58 g carbs) 9.5 points

Whataburger

• French Fries: small (257 cal/13 g fat/2.6 g fiber/33 g carbs) 5.5 points

Now I have only highlighted the burgers and fries from these fast food joints.  All of these have other menu items available and some of the items aren’t as heavy on the calories and points.  I encourage you to educate yourself, you might find an alternative that you may end up loving better than the burger!  :-)  I know that I really love the grilled chicken sandwich at Sonic.  It is on a wheat bun and I get it with mustard instead of mayo and it is only 5.5 points (274 calories, 5.1 grams of fat, 2 grams of fiber). 

The good thing about a lifestyle change over a diet is the fact that you can eat out and eat what you want!  But you are going to do much better if you keep yourself educated as to how good or how bad those foods are out there.  I challenge you to learn the nutritional information for your favorite eating establishments.  Click here for a pretty extensive list of restaurants with nutritional information for their menu items.  As I have said before I challenge you to write them down and keep them with you, either in your purse or the glove compartment of your car, so that you will be able to make the best decision when you are out!  (hmm….I am thinking of a new resource…I have been wanting to make a master list for my hubby to keep in his car b/c he eats lunch out almost every day…I will just have to share it if/when I can get it together!)

Have fun this weekend!!!  Reward yourself for a good week!

Kellie