America’s Most Unhealthy Fast Food Burgers: What Experts Discovered
A deep dive into the unhealthiest fast food burgers in the US and what makes them so risky for your health.
Study Reveals the Most Unhealthy Fast Food Burgers in America
If you crave convenience and comfort, fast food burgers might be on your menu. Yet not all burgers are created equal when it comes to health. Recent research ranked popular US fast food cheeseburgers, revealing dramatic differences in calories, fat, sugar, and sodium content. This article examines which burgers topped the list, why those nutritional metrics matter, and what health experts advise for a safer approach to fast food dining.
How the Fast Food Burger Ranking Was Conducted
The rankings stem from a 2024 study by PlushCare, which compared cheeseburgers from 24 leading fast food chains across the United States. Using each restaurant’s published nutrition data, researchers evaluated:
- Calories
- Total and saturated fat
- Sugar
- Sodium
The scoring relied on the Department of Health’s nutrient profiling method. Each burger earned an “unhealthiness score” based on these components—the higher the score, the less healthy the choice. Menu items were then ranked, with particular attention to saturated fat and sodium, both of which are linked to significant long-term health risks when consumed in excess.
The Unhealthiest Fast Food Burgers: Top Offenders
Among the 24 chains reviewed, several burgers emerged as notably unhealthy. Here are the biggest offenders according to the rankings:
- Five Guys Cheeseburger — Topped the list with a staggering 50-point unhealthiness score. This burger contains 73% more saturated fat than any other menu option reviewed, making it a major outlier even in the fast food category.
- Whataburger — Placed close behind, highlighting consistently high saturated fat and sodium levels.
- Smashburger and Carl’s Jr. — Also ranked among the top five for their combination of high calories, fats, and sodium.
| Restaurant | Burger | Unhealthiness Score | Saturated Fat (relative) |
|---|---|---|---|
| Five Guys | Cheeseburger | 50 | +73% vs. next highest |
| Whataburger | Cheeseburger | High | Significant |
| Smashburger | Cheeseburger | High | Substantial |
| Carl’s Jr. | Cheeseburger | High | Substantial |
The Least Unhealthy Fast Food Burgers: Surprising Results
On the flipside, some chains fared better, though none reached the threshold of being genuinely healthful. The lowest unhealthiness scores were recorded as follows:
- Culver’s ButterBurger — Least unhealthy with a 17-point score; still does not meet dietitians’ criteria for a balanced meal.
- Burger King and McDonald’s — Both scored a relatively low 18 points, tying for second-least unhealthy. Each delivered less than one-fourth of the saturated fat found in a Five Guys cheeseburger, and less than half compared to Wendy’s comparable option.
Despite better scores, these menu items remain high in sodium and lack important nutrients found in more complete meals, such as fiber, vitamins, and fresh vegetables.
Why Are These Scores Important?
Understanding why these numbers matter is essential for anyone concerned about health risks. Registered dietitians, such as Keri Gans, M.S., R.D., emphasize that saturated fats, added sugars, and high sodium are all linked to long-term health issues:
What others are reading
- Saturated Fat: Raises LDL (“bad”) cholesterol, increasing the risk of heart disease and stroke.
- Sodium: High levels contribute to hypertension and cardiovascular disease.
- Added Sugars: Promote weight gain, metabolic syndrome, and increased diabetes risk.
- Calorie Excess: Drives overweight and obesity, compounding risks for diabetes, heart disease, and some cancers.
Gans notes, “It’s the cumulative effect of regularly eating such foods that ultimately increases one’s risk. Even if you account for these foods on an occasional basis, excessive intake has been linked to chronic diseases.”
Burgers and the Role of Red Meat in Diet
While burgers can offer nutrients such as protein, iron, and B12—especially when made from lean beef on whole grain buns—the way they’re prepared and served at fast food outlets is problematic. These items are often considered ultra-processed foods. The World Health Organization (WHO) has classified both red meat and processed meats as potentially carcinogenic, primarily due to preparation methods and additives.
- Ultra-processed foods are associated with a higher risk for heart diseases, cancers, and metabolic disorders.
- Burgers at fast food chains are typically high in unhealthy fats, sodium, and additives, amplifying these risks.
Why Fast Food Persists: Convenience and Cost
Angel Planells, M.S., R.D.N., a Seattle-based nutritionist, explains that fast food fills an essential role for affordability and accessibility in many Americans’ diets. For those with demanding schedules or limited incomes, few alternatives offer the same low price and convenience.
However, Planells urges people—especially those with specific health concerns such as high blood pressure, kidney disease, or diabetes—to be extra cautious because of the elevated risks posed by sodium, saturated fat, and added sugars.
Healthier Choices and Smarter Fast Food Eating
Dietitians recommend practical ways to improve your fast food experience. Courtney Pelitera, M.S., R.D., C.N.S.C., underscores that better-for-you alternatives exist, even at major chains. For instance:
- Look for grilled chicken or vegetarian options instead of cheeseburgers.
- Request fewer toppings or sauces, which can add sugar, sodium, and saturated fat.
- Choose the smallest available burger or a kid’s meal portion size.
- Pair your meal with healthier sides like side salads or apple slices instead of fries.
- Skip the super-sizing on drinks and fries, which drastically increases calorie count.
Gans adds, “There are also opportunities at other meals throughout each week to opt for more wholesome foods, such as fruits, veggies, and 100% whole grains.” Mindful moderation is key, particularly for those unable or unwilling to fully eliminate fast food.
Expert Guidance: Who Should Be Most Mindful?
While anyone benefits from limiting heavily processed foods, some populations should be particularly vigilant:
- Individuals with hypertension (high blood pressure)
- People with diabetes or pre-diabetes
- Those with heart or kidney diseases
- Children and older adults, who are often more sensitive to dietary excesses
Planells emphasizes that even young adults should build awareness, as early dietary habits shape long-term health outcomes.
Fast Food Cheeseburger Nutrition Comparison Table
| Chain | Burger | Calories | Saturated Fat (g) | Sodium (mg) | Unhealthiness Score |
|---|---|---|---|---|---|
| Five Guys | Cheeseburger | 840+ | High (73% more than next) | High | 50 |
| Burger King | Cheeseburger | ~300 | Low | Moderate | 18 |
| McDonald’s | Cheeseburger | ~300 | Low | Moderate | 18 |
| Culver’s | ButterBurger | ~390 | Low | Moderate | 17 |
| Smashburger | Cheeseburger | High | High | High | High |
Note: Exact nutrition content varies by menu, region, and burger preparation. Values are estimates based on current disclosures (2024).
Are “Least Unhealthy” Burgers Actually Healthy?
It’s important to recognize that even burgers scoring lower on the unhealthiness scale are still not considered healthy by nutrition professionals. For example, while Culver’s ButterBurger has a lower point score, it is not classified as a ‘wholesome’ meal due to limited nutrients beyond calories and fat. Hidden sodium, minimal fiber, and lack of micronutrients persist as key concerns across most chain offerings.
Key Takeaways for Burger Fans
- Check nutrition facts before ordering—most chains provide this data online or in-store.
- Indulge mindfully. Enjoying a cheeseburger occasionally is unlikely to harm your health, provided your overall diet is balanced and nutritious.
- Balance your intake with fruits, vegetables, whole grains, and other unprocessed foods throughout the week.
Frequently Asked Questions (FAQs)
Q: Are any fast food burgers actually healthy?
A: While some options are less unhealthy, none of the commonly ordered fast food cheeseburgers are considered truly healthful by nutrition professionals. They’re generally high in sodium and low in fiber, vitamins, and minerals.
Q: What makes Five Guys’ cheeseburger the unhealthiest?
A: Five Guys’ cheeseburger leads in saturated fat, containing 73% more than its next highest competitor, alongside high calories and sodium.
Q: Is it OK to eat fast food burgers occasionally?
A: Occasional consumption is not a problem for most people, particularly if they balance indulgence with otherwise healthful dietary habits. Moderation and portion control are crucial.
Q: What is a smarter fast food order for health?
A: Opt for grilled proteins over fried, request less cheese or sauce, select smaller sandwiches, and add fruits or salads as sides when available.
Q: Which health conditions are most impacted by unhealthy fast food habits?
A: People with high blood pressure, heart disease, diabetes, or kidney disease are particularly at risk from the high sodium, fat, and sugar in fast food burgers.
Bottom Line
Burgers remain a fast food staple, but their nutritional profiles vary significantly across chains. By understanding which menu items are most unhealthy and by choosing smarter alternatives, it’s possible to enjoy the occasional comfort meal while minimizing long-term health risks.
References
- https://www.aol.com/unhealthiest-fast-food-burgers-america-123000448.html
- https://abc6onyourside.com/news/offbeat/fast-food-health-unhealthy-burger-nuggets-chicken-cheese-fries-french-cheeseburger-bad-worse-report-study-mcdonalds-wendys-king-sonic-restaurant
- https://www.prevention.com/food-nutrition/a62410328/most-unhealthy-fast-food-burgers-in-america-study/
- https://www.pcrm.org/news/news-releases/avoid-five-fatty-fast-food-flops-summer-physicians-warn
- https://www.youtube.com/watch?v=SfACHTb8Xyg
- https://worldhealth.net/news/americas-unhealthiest-fast-food-items/
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