At first glance, Burger King’s menu might not look like the healthiest in the world. But dig a little deeper, and you’ll find that BK actually offers a number of items that aren’t half bad for you. Although it may not be your first choice for a healthy meal, it may be your only option when you’re traveling with your team to an away game. Admittedly, it can be hard to find a fast food meal that doesn’t deliver at least half of the FDA’s daily recommendation of 2,000 calories, 65 grams of fat and 2,4oo milligrams of sodium. But to help you out, here are a few items that will allow you to continue eating like a normal person for the rest of the day.

Eat These Burger King Foods

Whopper Jr. Sandwich (without mayo)

260 calories, 9 grams of total fat, 4 grams of saturated fat, 450 mg of sodium, 32 grams of carbs, 14 grams of protein
Get the mayo out, and you’re suddenly looking at a much healthier Whopper. Sure, it’s a miniature, but the Whopper Jr. won’t have any trouble filling you up. It contains plenty of carbs and protein to help you recover after a game or workout, or simply fuel up for activity later in the day. Jumping up to the regular Whopper doubles both the calorie count and the sodium intake. Leaving the mayo on the Whopper Jr. doubles the fat content.

Hamburger

240 calories, 8 grams of total fat, 3.5 grams of saturated fat, 460 mg of sodium, 31 grams of carbs, 12 grams of protein
A regular hamburger keeps the sodium low while providing a nice amount of protein to recharge your body after a intense workout.

Veggie Burger (without cheese and mayo)

320 calories, 7 grams of total fat, 1 gram of saturated fat, 960 mg of sodium, 43 grams of carbs, 22 grams of protein
The BK veggie burger is a great source of protein that keeps the fat under 10 grams.

Premium Alaskan Fish Sandwich (without tartar sauce)

360 calories, 9 grams of fat, 1.5 grams of saturated fat, 1,140 mg of sodium, 51 grams of carbs, 5 grams of protein
The sodium is a little high, but this fish sandwich makes the list because its fat count is under 10 grams.

Spicy CHICK’N CRISP Sandwich (without mayo)

300 calories, 12 grams of total fat, 2 grams of saturated fat, 670 mg of sodium, 38 grams of carbs, 11 grams of protein
Removing the mayo does this chicken sandwich a lot of good, cutting the fat content down by 11 grams and the sodium count by over 200 mg. This sandwich is a filling option to get your daily carbs for energy and protein for muscle repair.

TENDERGRILL Chicken Garden Salad

210 calories, 7 grams of total fat, 3 grams of saturated fat, 780 mg of sodium, 8 grams of carbs, 29 grams of protein
If you’re looking to chow down on a salad, your healthy options are limited. The TENDERGRILL Chicken Garden Salad is probably your best bet, and it won’t set you back a few pounds. Although the sodium count runs a little high, the low calories and total fat make this an extremely attractive option.

BK Breakfast Muffin Sandwich: Egg and Cheese

220 calories, 9 grams of total fat, 4 grams of saturated fat, 650 mg of sodium, 22 grams of carbs, 12 grams of protein
Add a cup of orange juice, and your morning will actually get off to a fairly healthy start. The balance of protein and carbs gives you the energy you need for your workout or game later in the day. Be careful though. Adding sausage to the recipe adds a ton of fat and sodium to your meal.

4-Piece Chicken Nuggets

260 calories, 11 grams of total fat, 2 grams of saturated fat, 310 mg of sodium, 10 grams of carbs, 10 grams of protein
They’re low in calories and low in sodium, and if you’re lucky, we might even let you dip these bad boys in some tangy honey mustard sauce (90 calories, 6 grams of fat). Just make sure to pair the chicken nuggets with something light, since four nuggets do not give you a whole lot of food. Moving up a size to six pieces adds 100 calories and six more grams of fat.

Quaker Oatmeal Maple and Brown Sugar Flavor 

270 calories, 4 grams of total fat, 1.5 grams of saturated fat, 290 mg of sodium, 55 grams of carbs, 5 grams of protein
Low in fat, low in sodium, and it adds five grams of protein as a bonus.

Onion Rings (value size)

150 calories, 8 grams of total fat, 1.5 grams of saturated fat, 400 mg of sodium, 19 grams of carbs, 1 gram of protein
Onion rings are a tasty side with only 1.5 grams of the “bad” (saturated) fat. Make sure to order the value size though, because bumping it up to a size small doubles the total fat and sodium.

Caramel Sundae

280 calories, 6 grams of total fat, 3.5 grams of saturated fat, 52 grams of carbs, 5 grams of protein
Just six total grams of fat! What a steal. Try eating this after intense activity, like a game, practice or workout. This will put the sugar to use and help your muscles recover more quickly. Otherwise, you may want to avoid the 52 grams of sugar.

 Stay Away From These Burger King Foods

On the flip side, here are five food items that you should absolutely stay away from when hitting up Burger King.

Triple Whopper With Cheese

1,230 calories, 82 total grams of fat, 32 grams of saturated fat, 1,550 mg of sodium, 53 grams of carbs, 71 grams of protein
It’s a Triple Whopper. Just don’t do it.

Homestyle Chicken Strips (5 pieces)

610 calories, 32 grams of total fat, 5 grams of saturated fat, 2,340 mg of sodium, 57 grams of carbs, 23 grams of protein
You may think consuming just five strips of chicken would be harmless. Not so. Chow down on the homestyle chicken strips, and you will be just 60 mg shy of your daily recommended sodium intake, and you’re halfway there in total fat.

BK Quad Stacker

760 calories, 51 grams of total fat, 22 grams of saturated fat, 1,270 mg of sodium, 33 grams of carbs, 46 grams of protein
The word “quad” should immediately steer you away from this fat-packed sandwich.

Country Ham and Egg Biscuit

420 calories, 23 grams of total fat, 15 grams of saturated fat, 1,990 mg of sodium, 32 grams of carbs, 18 grams of protein
Way too much sodium and fat for your first meal of the day.

Garden Fresh Salad Chicken BLT with TENDERCRISP and dressing

690 calories, 48 grams of total fat, 12 grams of saturated fat, 1,750 mg of sodium, 31 grams of carbs, 35 grams of protein
Don’t let the word “salad” fool you. Combine the chicken, bacon, and dressing, and you are getting one unhealthy concoction.