Cheeseburgers are a popular choice, whether you're at a fast-food spot or a sit-down restaurant. While they may not be known for their health benefits, cheeseburgers do offer some nutritional value. They are typically rich in protein, making them a satisfying meal, and they also provide important nutrients like iron. Opting for a whole grain bun can add some fiber to your meal, and plant-based burger options often include even more fiber.
Although most chain restaurants offer healthier menu choices than cheeseburgers, there are ways to enjoy this American classic without overindulging. Some cheeseburgers can contain an entire day's worth of calories, so it's wise to check the nutritional information before ordering. To help you make a better choice, we've identified the most nutritious cheeseburger options at 10 different chain restaurants.
How We Selected the Healthiest Cheeseburgers
Cheeseburgers are often loaded with calories and fat, so we carefully considered how to pick the healthiest options at each restaurant.
Total Calories: We primarily focused on options with fewer than 1,000 calories. Cheeseburgers exceeding this threshold were only included if there were simple modifications to reduce calorie content. While some of the burgers on our list are still higher in calories than ideal for a single meal, they offer straightforward ways to lighten up the dish.
Fiber: Although burgers aren’t typically known for their fiber content, we favored options that provided at least 1 gram of this essential nutrient. Two selections on our list offer no fiber, but they were still the healthiest available at those restaurants.
Saturated Fat: Since animal proteins are a major source of saturated fat, which should be limited due to potential health risks, we ensured that the options on our list had no more than half of their total fat coming from saturated fat. While this limit is somewhat lenient, it allowed us to identify the most balanced choices, even if some burgers contain more saturated fat than others.
Shake Shack Cheeseburger
Nutrition (Per Burger):
- Calories: 440
- Fat: 24 g (Saturated fat: 11 g)
- Sodium: 1,200 mg
- Carbs: 25 g (Fiber: 0 g, Sugar: 5 g)
- Protein: 29 g
The Shake Shack cheeseburger is among the lower-calorie options on our list, making it a reasonable choice for a meal. However, it lacks fiber, so pairing it with a side of fruit or vegetables from home can help create a more balanced meal. Adding avocado to your burger is another way to increase fiber intake while also adding healthy fats.
Applebee's Impossible Cheeseburger
Nutrition (Per Burger):
- Calories: 1,080
- Fat: 59 g (Saturated fat: 20 g)
- Sodium: 2,760 mg
- Carbs: 101 g (Fiber: 12 g, Sugar: 9 g)
- Protein: 39 g
With over 1,000 calories, this plant-based burger is still the healthiest choice on Applebee's burger menu. Its standout feature is the 12 grams of fiber, which accounts for nearly half the daily recommended intake for many adults. To reduce calories, consider skipping the fries and opting for just half of the bun to further cut down on carbs and calories.
Johnny Rockets The Rocket Single
Nutrition (Per Burger):
- Calories: 240
- Fat: 20 g (Saturated fat: 10 g)
- Sodium: 350 mg
- Carbs: 10 g (Fiber: 0 g, Sugar: 0 g)
- Protein: 10 g
This cheeseburger is the lowest-calorie option on the menu, with under 300 calories. It also has just 10 grams of carbs and the least sodium among the choices listed. However, it only provides 10 grams of protein, which is on the lower side for a meal. If you're looking for more protein, opting for the double patty version offers 20 grams of protein at 560 calories, making it a more balanced option.
Red Robbin Smoke and Pepper
Nutrition (Per Burger):
- Calories: 790
- Fat: 44 g (Saturated fat: 19 g)
- Sodium: 1,780 mg
- Carbs: 53 g (Fiber: 2 g, Sugar: 16 g)
- Protein: 45 g
Who would have thought a burger with bacon would make our healthiest list? This option combines a beef patty, bacon, veggies, and specialty ketchup for a flavorful meal under 800 calories. The smoke and pepper ketchup adds a unique taste but also contains sugar. To cut down on sugar, consider asking for the ketchup on the side and using it sparingly. Additionally, opting for just one slice of bacon can help save on fat and calories.
Chili's Oldtimer with Cheese
Nutrition (Per Burger):
- Calories: 840
- Fat: 53 g (Saturated fat: 22 g)
- Sodium: 1,200 mg
- Carbs: 45 g (Fiber: 4 g, Sugar: 11 g)
- Protein: 48 g
Chili's is famous for its burgers, and the Oldtimer is a straightforward choice with just over 800 calories. However, this calorie count doesn't include the fries, so you'll need to skip part of the bun or eat only half of the burger to reduce your calorie intake. The silver lining is that eating half of the burger still provides a reasonable amount of calories and a solid amount of protein.
Ruby Tuesday Ruby's Cheeseburger
Nutrition (Per Burger):
- Calories: 720
- Fat: 41 g (Saturated fat: 15 g)
- Sodium: 1,300 mg
- Carbs: 38 g (Fiber: 3 g, Sugar: 7 g)
- Protein: 43 g
This simple cheeseburger might be higher in calories, but it has some redeeming qualities. It offers 3 grams of fiber and has one of the lower saturated fat levels on our list. Additionally, most of its sugar content comes from natural sources, with minimal added sugar.
Cheesecake Factory Cheeseburger Spring Rolls
Nutrition (Per Serving):
- Calories: 990
- Fat: 70 g (Saturated fat: 27 g)
- Sodium: 1,940 mg
- Carbs: 45 g (Fiber: 3 g, Sugar: 12 g)
- Protein: 43 g
Although this isn't a traditional burger, it delivers classic cheeseburger flavors in a spring roll form. One reason it made our list is the built-in portion control. While the full order contains 990 calories, enjoying just half provides a more reasonable calorie count with enough protein to make a satisfying meal. Pair it with a side of steamed vegetables to boost fiber intake without adding many extra calories.
Buffalo Wild Wings Southwestern Black Bean Burger
Nutrition (Per Burger):
- Calories: 740
- Fat: 42 g (Saturated fat: 11 g)
- Sodium: 1,780 mg
- Carbs: 74 g (Fiber: 17 g, Sugar: 11 g)
- Protein: 31 g
As one of the two plant-based burgers on our list, this option offers a fiber-rich meal. With 17 grams of fiber, it provides more than half your daily requirement while also delivering a solid amount of protein. To reduce fat and calorie intake, consider skipping the ranch dressing. Additionally, opting for just half the bun can help lower the carbs without sacrificing much fiber.
Denny's Single Cheeseburger
Nutrition (Per Burger):
- Calories: 590
- Fat: 29 g (Saturated fat: 13 g)
- Sodium: 820 mg
- Carbs: 49 g (Fiber: 2 g, Sugar: 10 g)
- Protein: 35 g
While Denny's is often known for its breakfast offerings, its menu includes a variety of lunch and dinner options, including this single cheeseburger. At just under 600 calories, it’s one of the more balanced meals on our list, providing ample protein and a moderate amount of carbs. To further reduce the carb content, consider skipping half the bun, which can cut the carbs by about 50%.
Outback Steakhouse The Outback Burger
Nutrition (Per Burger):
- Calories: 770
- Fat: 48 g (Saturated fat: 23 g)
- Sodium: 1,510 mg
- Carbs: 47 g (Fiber: 2 g, Sugar: 12 g)
- Protein: 36 g
This traditional cheeseburger, topped with lettuce, tomato, onion, pickles, and mustard, is the healthiest burger option at Outback. While it does contain nearly a full day's worth of fat at 48 grams, it's still significantly lower than the Bloomin' Burger, which has 78 grams of fat. To reduce fat, you could skip part of the patty or cheese, though that may not be ideal. Alternatively, you can cut calories by eating the burger open-faced or opting for a smaller portion.