Which is Healthier The Big Mac or Whopper?

If you must eat a fast-food burger for lunch, which should you choose the Big Mac or the Whopper? Get the nutritional low-down on these two popular lunchtime sandwiches.

The Big Mac and the Whopper are two of the most popular fast food sandwiches. Every day thousands of people bite into one of these sandwiches at lunchtime. Needless to say, neither is health food, but which wins out in terms of nutrition – the Big Mac or Whopper?

Whopper vs. Big Mac Nutrition

Both of these monster sandwiches are enough fill up most appetites. A Big Mac sandwich weighs in at 216 grams, while the Whopper with cheese is almost 40% larger by weight at 316 grams.

The Burger King Whopper also has more total calories at 790 calories per sandwich vs. 590 calories for a Big Mac. But when you compare them ounce for ounce, the Burger King Whopper with cheese actually has slightly fewer calories at 70 calories per ounce compared to the Big Mac with 76 calories per ounce. It’s not a huge difference, but you get more food with the Burger King Whopper.

The two burgers are evenly matched in terms of fat content. Each has 4 grams of fat per ounce with the Whopper having twice as much saturated fat as the Big Mac. When you consider the size of the burgers, you’re getting a respectable fat load with either of these sandwiches.

Big Mac vs. Whopper: Carbohydrates and Protein

Ounce per ounce, the Big Mac and the Whopper are similar in terms of carb and protein make-up, but you get more of both when you eat a Burger King Whopper with cheese since it’s greater in size. It’s certainly not a sandwich for low-carb dieters since it has 53 grams of carbs and 13 grams of sugar. The problem is the carb-rich bread.

Whopper vs. Big Mac Nutrition: They’re Both Too Salty

Both of these burgers are problematic from a sodium standpoint. The Burger King Whopper has an impressive 1432 milligrams, while the Big Mac has 1070 milligrams. This difference is mainly due to sandwich size, although ounce for ounce, the Big Mac has slightly more sodium than the Whopper. Preparing for some bloating after downing one of these sandwiches.

Surprisingly, the Burger King Whopper offers significantly more of some vitamins and minerals including most of the B vitamins, vitamin K, magnesium, manganese, selenium and zinc. Both are decent sources of calcium and iron. A Big Mac sandwich has more vitamin A and slightly more vitamin C than the Whopper.

Big Mac vs. Whopper: The Bottom Line?

Both of these burgers are high in saturated fat, sodium and calories. The Whopper has the edge when it comes to vitamin and mineral content, but it’s also a bigger sandwich, and you’re consuming more calories to get those additional nutrients. Neither sandwich is a particularly healthy choice.

At Burger King, you’d be better off choosing the Whopper Junior, while a plain hamburger and side-salad is a healthier option at McDonald’s. Both burgers are too “over-the-top” in terms of size, calories and fat to be a good choices – especially if you combine them with fries. One advantage of ordering the Whopper at Burger King is you can ask them to hold the cheese and go light on the special sauce. This will help to reduce some of the not insubstantial damage. Save these burgers for a treat.


Self Nutrition Data website.

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