If you’re wondering, “are chicken burgers healthy?”, you’re in luck. Here at Yum Burger, we’re as keen as you are to get to the bottom of this burning issue. This page has the answer to your question. People in the world are divided into two groups: those who like burgers and those who like chicken sandwiches. Without making any assumptions, let’s look at these two popular foods from around the world to see which one is healthier.
There’s no doubt that a burger is a filling and cheaper alternative to most types of fast food. That’s how it became so popular in the first place. But health-conscious people all over the world have started trying out healthy alternatives to boring diet food to make meals more interesting. That’s why a chicken grilled burger is often a modern-day staple!
Is it true that plain a grilled chicken option is better for you than a standard burger? Are chicken burgers healthy? What about beef patties? No matter which one you’re eating, there are ways to make it healthier. Let’s talk about the healthier options to help you make the right choice.
Grilled chicken burgers have become a popular “healthier” alternative to traditional beef burgers at many fast food restaurants. But are they really a nutritious option? I decided to take a closer look at the nutrition facts of grilled chicken burgers to find out if they live up to their healthy reputation.
Chicken vs Beef Burgers
There are some clear advantages to choosing chicken over beef for your burger:
-
Chicken is much lower in saturated fat and cholesterol than beef A 85g grilled chicken burger patty contains around 1g of saturated fat and 60mg of cholesterol, compared to 4g and 95mg in a similar sized beef patty
-
Chicken is a leaner protein. An 85g chicken patty provides around 18g of protein, while the beef supplies 15g. More protein keeps you feeling fuller for longer.
-
Chicken contains less calories per gram The chicken burger supplies 150 calories in 85g. The beef supplies nearly double at 280 calories for 85g.
So nutritionally, grilled chicken burgers have some advantages over their beefy cousins. But that doesn’t necessarily make them a healthy option…
The Problem of Sodium
While grilled chicken patties contain less fat and cholesterol than beef, they are often sky high in sodium.
A typical 85g fast food grilled chicken sandwich has 760mg of sodium, which is about half of the daily recommended amount.
Compare that to an 85g beef patty at 290mg of sodium.
Why does the chicken contain so much more salt? It needs extra seasoning and injected salt solutions to keep it moist during cooking. Beef burgers retain their moisture and flavor without needing as much sodium added.
The American Heart Association recommends limited daily sodium to 1500mg. It only takes one salty chicken burger to reach half of that amount.
Low Quality Meat
Chicken served by fast food chains often comes from less than ideal sources. Here are some issues with the typical chicken meat used for burgers:
-
Injected with salt water – makes the meat heavier and seems juicier. But dilutes the protein and adds sodium.
-
Leftover pieces – breast meat, tenders, and wings go to more profitable items. Thighs, skin and scrap pieces get ground up for patties.
-
Antimicrobial rinses were used to kill pathogens and make the food safe. But these may contain harmful chemicals.
-
Frozen for transport – meat is thawed, formed, and refrozen for shipping. Affects texture.
The low cost chicken burgers rely on is only possible due to these mass production shortcuts. The meat quality suffers as a result.
Unhealthy Buns and Toppings
Even if you choose a grilled chicken patty, what about the rest of the burger?
A chicken burger with most of them comes on a big white bun that has about 200 calories. White bread offers little nutrition compared to whole grain buns.
And chicken burgers usually come piled high with fatty sauces and sugary condiments like mayo, bacon, cheese, barbecue sauce and honey mustard. These turn an otherwise lean sandwich into a fat and calorie bomb.
A bacon double chicken burger with cheese and sauce can easily top 900 calories – before you add fries and a sugary soda.
Healthier Alternatives
Grilled chicken burgers from fast food chains are often not as healthy as they seem at first glance. But you do have some healthier options:
-
Choose grilled chicken sandwiches without bacon, cheese or creamy sauces. Get sauces and dressings on the side if you want to limit portions.
-
Opt for a whole grain bun over white refined bread. Or try a lettuce wrap instead of a bun to slash carbs and calories.
-
Load up with veggie toppings like lettuce, tomato, onion, pickles. Skip high calorie add-ons like avocado and guacamole.
-
Swap out sugary sodas, shakes and fries for water, diet soda, a side salad, or apple slices.
-
Make your own grilled chicken burgers at home. Use high quality chicken breast meat, fresh wholesome ingredients, and healthier cooking methods.
The Verdict
Grilled chicken burgers can be a better option than beef if you are looking to reduce saturated fat and cholesterol. But sodium levels are sky high. And unhealthy buns, toppings and sides can add excess calories, fat, sugar and carbs.
To make your chicken burger healthier, minimize processed ingredients, load it with fresh veggies, and avoid sugary sauces and fried sides. Or better yet – make it yourself at home where you control exactly what goes into it!
Are Chicken Burgers Healthy?
The healthiness of a chicken burger depends on its ingredients and preparation method. The fat and calories in a chicken burger come primarily from the type of chicken used, the cooking method, and the toppings.
Finding the healthiest chicken burger in Walsall means checking to see if it was deep-fried, if the bun is made with white flour, and if the burger is high in salt and saturated fat. In general, a chicken grilled burger with a whole-grain bun, grilled or baked chicken breast, and lots of vegetables is a better choice.
The added fat and calories from fried chicken and processed ground chicken can really add up. Additionally, condiments such as mayonnaise and other sauces contribute a lot of sodium and saturated fat.
To make a healthier chicken burger, it’s important to choose lean cuts, a whole-grain bun, and plenty of fresh vegetables. You might be better off putting mustard and pickles on your burgers instead of mayo and ketchup, which are both high in sugar.
Does Eating Chicken Burgers Help You Lose Weight?
Having a plain chicken grilled burger is relatively healthier than the best cheeseburgers or crispy fried chicken burgers you get at Derby burger restaurants. This burger is made with grilled, not fried chicken breast. Chicken is chock-full of proteins, which are an essential part of your weight loss diet. That is not to say that there is not a time and place for a cheeseburger of course! Chicken is also a great source of essential vitamins and minerals, including niacin, phosphorus, and selenium. It is low in saturated fat and cholesterol, making it a healthier option than other fried or processed foods.
So, having a plain chicken burger at a burger place in Nottingham is not entirely cheating on your diet, that is for sure!
The BEST Diet Friendly Chicken Sandwich I’ve Made (crispy )
FAQ
Are grilled chicken burgers healthier?
On the other hand, chicken burgers provide a lighter, more delicate flavor and are generally a healthier option, especially when grilled. However, the method of preparation and additional ingredients can significantly impact the nutritional value of either burger.
Are chicken burgers good for health?
Are chicken burgers healthy? Ground chicken burgers are healthier than beef burgers since they are lower in calories and saturated fats and have plenty of protein. Also, the secret to these juicy chicken burgers is spinach, which adds fiber, vitamins, and minerals and keeps them moist.
How many calories are in a grilled chicken burger?
How Many Calories Is a Regular Grilled Chicken Burger? A regular grilled chicken burger with the bun has about 542 calories. Mar 28, 2025.
Are grilled burgers healthier?
Yes, grilled burgers can be a healthier option compared to burgers cooked in other ways, particularly frying. A Bicycling article says that grilling often leads to lower fat and calorie content because the extra fat can drip off while the food is cooking.