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Wendy's vs Burger King: which is better for your macros?
The top protein play at Wendy's is the Dave's Triple Cheeseburger (70g protein, 1090 cal); Burger King answers with the Triple Whopper with Cheese (82g, 1570 cal). Below, all 35 meals we track at both chains go head-to-head on protein, calories, low-carb and vegetarian options — from each brand's official nutrition data, not AI guesses — with a verdict for cutting, bulking and keto.
The tale of the tape
Wendy's vs Burger King, by the numbers
| Head-to-head | Wendy's | Burger King |
|---|---|---|
| Highest-protein meal | 70g Dave's Triple Cheeseburger | 82g Triple Whopper with Cheese |
| Leanest meal | 265 cal Small Chili, Garden Side Salad & Diet Coke | 320 cal Garden Grilled Chicken Salad & Diet Coke |
| Avg protein per meal | 30g | 38g |
| Avg calories per meal | 496 cal | 644 cal |
| Meals at 425 cal or less | 10 | 3 |
| Low-carb / keto meals | 4 | 4 |
| Vegetarian meals | 3 | 1 |
| Meals tracked | 19 | 16 |
✓ marks the stronger number for that row (more protein, fewer calories, or more options). Computed from the 35 meals we track — not the chains' full menus.
Top 5, ranked by protein
The highest-protein meals, side by side
🍔 Wendy's
| # | Meal | Protein | Calories |
|---|---|---|---|
| 1 | Dave's Triple Cheeseburger Three 1/4 lb fresh beef patties, three slices American cheese, lettuce, tomato, pickle, onion, mayo, ketchup, brioche bun | 70g | 1090 |
| 2 | Baconator Two 1/4 lb beef patties, six strips of Applewood smoked bacon, American cheese, mayo, ketchup, brioche bun | 57g | 920 |
| 3 | Parmesan Caesar Salad (Full, with Dressing) Grilled chicken, romaine, Parmesan, croutons, Caesar dressing, full size | 50g | 480 |
| 4 | Dave's Double Cheeseburger Two 1/4 lb fresh beef patties, two slices American cheese, lettuce, tomato, pickle, onion, mayo, ketchup, brioche bun | 49g | 810 |
| 5 | Apple Pecan Chicken Salad (Full, with Dressing) Grilled chicken, romaine blend, apple pieces, blue cheese crumbles, roasted pecans, pomegranate vinaigrette, full size | 39g | 520 |
🍔 Burger King
| # | Meal | Protein | Calories |
|---|---|---|---|
| 1 | Triple Whopper with Cheese Three flame-grilled beef patties, American cheese, lettuce, tomato, onion, pickles, ketchup, mayo on sesame bun | 82g | 1570 |
| 2 | Bacon King Two ¼ lb flame-grilled beef patties, thick-cut bacon, American cheese, ketchup, mayo on sesame bun | 61g | 1150 |
| 3 | Double Quarter Pound King Two ¼ lb flame-grilled beef patties, American cheese, pickles, onions, ketchup on sesame bun | 56g | 900 |
| 4 | Double Whopper Two flame-grilled beef patties, lettuce, tomato, onion, pickles, ketchup, mayo on sesame bun — no cheese | 53g | 920 |
| 5 | Grilled Chicken Sandwich, Side Salad & Diet Coke Flame-grilled chicken breast on potato bun with honey mustard + garden side salad (romaine, tomatoes, no dressing) + Diet Coke (0 cal) — satisfying high-protein full meal | 44g | 490 |
MacroBite scores these against your daily protein & calorie targets and logs them in one tap. Get the app →
The verdict
Which is better for your goal?
Cutting
Burger King takes it. Its leanest high-protein pick, the Garden Grilled Chicken Salad & Diet Coke, packs 36g of protein into 320 calories — 11.3g per 100 cal, ahead of Wendy's best (Parmesan Caesar Salad (Full, with Dressing), 50g for 480 cal, 10.4g per 100 cal). Burger King lists 3 meals at 425 calories or less; Wendy's has 10.
Bulking
Burger King wins on raw protein. The Triple Whopper with Cheese tops out at 82g (1570 cal), beating Wendy's biggest hitter, the Dave's Triple Cheeseburger, at 70g. For repeat trips, Burger King has 9 meals with 30g+ protein vs 8 at Wendy's.
Keto
Even on options: both chains have 4 low-carb meals. Head-to-head on the best pick, Wendy's Parmesan Caesar Salad (Full, with Dressing) brings 50g protein at 9g carbs, while Burger King's Garden Grilled Chicken Salad & Diet Coke brings 36g at 16g carbs.
How we score it: cutting = most protein per calorie (25g protein floor) · bulking = highest absolute protein · keto = low-carb meals (20g carbs or less, or flagged low-carb in the official data). General nutrition info, not medical advice.
Dig deeper: full Wendy's menu → · full Burger King menu → · all chains ranked →
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Settle Wendy's vs Burger King with your own macros.
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