Guide · Hungry Jack's · Updated 11 September 2026
The healthiest things to order at Hungry Jack's
The healthiest order at Hungry Jack's is the Grilled Chicken burger. 350 calories, 22.4 grams of protein, and 661 mg of sodium, which is the lowest of any real burger on the menu. The Spicy Grilled Chicken is the same protein for 18 fewer calories if you like heat. Either one beats every Whopper and every Jack's Fried Chicken burger on every number I track.
HJ's is a chain where the healthy options exist but they're tucked away, and most people default to the Whopper because that's what the ads are for.
Why grilled chicken wins here
At Maccas I'd tell you the beef is the better cutting order. At Hungry Jack's it's the opposite, because HJ's grills the chicken instead of crumbing it. The Grilled Chicken sits at 6.4 grams of protein per 100 calories. A Whopper is 4.8. A Chicken Royale is 3.4, which is one of the worst on the menu because the patty is mostly coating.
Here's everything under 500 calories with at least 15 grams of protein, ranked by that number.
| Item | kcal | Protein g | Per 100 kcal | Fat g | Carbs g | Sugars g | Sodium mg |
|---|---|---|---|---|---|---|---|
| 1Napoletana Grilled Chicken | 421 | 32.2 | A7.6 | 32.4 | 33.5 | 10.2 | 1,127 |
| 2Spicy Grilled Chicken | 332 | 22.4 | A6.7 | 14.5 | 27.4 | 5.5 | 723 |
| 3Grilled Chicken with Bacon & Cheese | 418 | 28.0 | A6.7 | 21.7 | 27.4 | 5.1 | 1,036 |
| 4BBQ Brekky Wrap | 444 | 28.7 | A6.5 | 23.9 | 28.2 | 2.8 | 831 |
| 5Grilled Chicken | 350 | 22.4 | A6.4 | 17.0 | 26.7 | 4.6 | 661 |
| 6Double Cheeseburger | 473 | 26.4 | B5.6 | 28.0 | 28.7 | 6.6 | 802 |
| 7Sausage & Egg Turkish Brekky Roll | 489 | 26.6 | B5.4 | 25.9 | 36.5 | 5.0 | 801 |
| 8Ham & Cheese Toastie | 287 | 15.5 | B5.4 | 12.1 | 27.8 | 2.3 | 682 |
| 9Ham Cheese & Tomato Toastie | 292 | 15.5 | B5.3 | 12.1 | 28.6 | 3.0 | 683 |
| 10Cheeseburger | 322 | 15.8 | B4.9 | 16.0 | 28.3 | 6.3 | 619 |
The Napoletana Grilled Chicken tops that list at 421 calories with 32.2 grams, and it'd be my pick if it weren't for the sodium, which is 1,127 mg against 661 for the plain one. The Grilled Chicken with Bacon & Cheese is the one I'd point people at if they want something that feels indulgent. 418 calories for 28.0 grams. Bacon and cheese cost you 68 calories over the plain one and you get 5.6 grams more protein for it, which is a fair trade.
What a Whopper actually costs
A Whopper is 582 calories with 28.1 grams of protein and 11.6 grams of sugar. That's a lot of calories for the protein, and the sugar's from the bun and sauce. The Whopper with Cheese is 657. The Double Whopper is 847, which at least has 47.4 grams to show for it.
The Whopper Junior is the version to know about. 293 calories, 13.5 grams. It's half a Whopper on calories and it tastes like a Whopper, which is the whole point. If you want the Whopper flavour on a deficit, that's the order.
Two orders that work
The Grilled Chicken with a 6 pack of nuggets. It's 611 calories with 37.2 grams of protein, and it's a proper feed.
Or a Whopper Junior and a Grilled Chicken together, which sounds odd until you look at the numbers. 643 calories, 35.9 grams of protein, two burgers, and it's still fewer calories than one Double Whopper.
Breakfast is worth knowing about
Nobody thinks of Hungry Jack's for breakfast, and the numbers say they should. The Bacon & Egg Turkish Brekky Roll is 222 calories with 13.3 grams of protein, which is the lowest calorie thing with real protein on the whole menu. The BBQ Brekky Wrap is 444 calories for 28.7 grams. The Jack's Brekky Roll is the big one at 592 calories and 34.7 grams.
The ones to skip
Tender strips are the surprise. Three of them is 572 calories with 1,816 mg of sodium, which is nearly a Whopper's worth of calories and most of a day's salt. The Jack's Fried Chicken Classic is 679 calories. Good protein at 36.1 grams, but the Grilled Chicken with Bacon & Cheese gets you most of the way there for 261 fewer.
Large chips are 440 calories. Small are 254. Same rule as everywhere. If you're having them, count them.
FAQ
What's the lowest calorie burger at Hungry Jack's?
The Whopper Junior at 293 calories if you want beef, or the Spicy Grilled Chicken at 332 calories, which has 22.4 grams of protein against the Junior's 13.5.
How many calories in a Whopper in Australia?
582 calories, or 2,435 kJ, with 28.1 grams of protein, 45.2 grams of fat and 46.6 grams of carbs. With cheese it's 657 calories.
Is Hungry Jack's healthier than McDonald's?
It depends what you order. HJ's grilled chicken burgers are better than anything in the chicken section at Maccas. On beef, a Quarter Pounder beats a Whopper on both calories and protein. Neither chain is healthy across the board. Both have four or five orders that are fine on a cut, and the app shows you which ones.