Guide · Updated 11 September 2026
Big Mac vs Whopper, which is healthier
The Whopper has fewer calories. The Big Mac has slightly more protein and less sugar. On sodium, the Whopper wins clearly. If you made me pick one, I'd say the Whopper is the marginally healthier burger, and neither is a great order if you're counting. A Quarter Pounder beats both.
Here are the numbers, straight from each chain's published nutrition data.
| Item | kcal | kJ | Protein g | Fat g | Carbs g | Sugars g | Sodium mg |
|---|---|---|---|---|---|---|---|
| Big Mac McDonald's | 621 | 2,598 | 28.7 | 34.4 | 46.5 | 8.0 | 1,119 |
| Whopper Hungry Jack's | 582 | 2,435 | 28.1 | 45.2 | 46.6 | 11.6 | 846 |
| Quarter Pounder McDonald's | 545 | 2,280 | 31.1 | 29.2 | 37.0 | 11.7 | 1,263 |
| Whopper with Cheese Hungry Jack's | 657 | 2,749 | 32.7 | 51.0 | 47.5 | 12.2 | 1,162 |
Calories and kJ
A Big Mac is 621 calories, which is 2,598 kJ on the menu board. A Whopper is 582 calories, or 2,435 kJ. That's a gap of 39 calories in the Whopper's favour, which isn't nothing but it's not a reason to drive across town either.
Add cheese to the Whopper and it flips. The Whopper with Cheese is 657 calories, 36 more than a Big Mac. Most people order it with cheese.
Protein
The Big Mac has 28.7 grams. The Whopper has 28.1 grams. Call it a draw. Per 100 calories, the Big Mac is 4.6 and the Whopper is 4.8, which is close enough to call even. Neither burger is a protein order. For context, a Quarter Pounder is 5.7 grams per 100 calories with 31.1 grams of protein for 545 calories. Fewer calories than either, more protein than either.
Sugar and sodium
This is where they split. The Whopper has 11.6 grams of sugar against the Big Mac's 8.0, mostly from the bun and the tomato and the sauce. The Big Mac has 1,119 mg of sodium against the Whopper's 846. That's 273 mg more salt in the Big Mac, which is a real difference if you're someone who watches it.
If sugar's your thing, the Big Mac. If it's salt, the Whopper. If it's calories, the Whopper by a bit. If it's protein, honestly, neither.
Which one I'd order
I don't order either, and it's not because they're terrible. It's that both chains sell a better burger for the same craving. At Maccas that's the Quarter Pounder. At Hungry Jack's it's the Grilled Chicken at 350 calories with 22.4 grams of protein, or the Whopper Junior at 293 calories if you want the Whopper taste on a deficit. Half the calories, same flavour.
If it's Big Mac or Whopper and nothing else, get whichever you like more and skip the fries. The fries are where the meal goes wrong, not the burger.
FAQ
How many kJ in a Big Mac in Australia?
2,598 kJ, which is 621 calories. McDonald's publishes kJ on the board because that's what Australian labelling law uses. Divide by 4.2 to get calories.
Which has more protein, a Big Mac or a Whopper?
The Big Mac, by 0.6 grams. 28.7 grams against 28.1. It's close enough not to matter.
Is a Whopper healthier than a Big Mac?
Slightly. It's 39 fewer calories and 273 mg less sodium, but more sugar. Add cheese and the Whopper becomes the bigger burger. A Quarter Pounder is a better order than both if what you actually want is a beef burger with decent protein.