Jack in the Box vs Burger King: Which Is Healthier?

The Jumbo Jack and the Whopper are the same idea: a quarter-pound-ish flame-or-griddle burger with lettuce, tomato, onion, pickles and mayo. On paper they should be close. They are not quite.

Key takeaways

Jack in the Box lists the Jumbo Jack at 520 calories, 10 g saturated fat and 700 mg sodium.
Burger King’s published table lists the Whopper at 660 calories, 12 g saturated fat and 980 mg sodium. BK changed the Whopper’s bun and mayo in 2026 (the patty is unchanged); updated nutrition was not published at review time.
Add cheese and the gap shrinks: a Jumbo Jack Cheeseburger is 600 calories and 1,110 mg sodium.
Jack in the Box’s bigger burgers run past the Whopper: Sourdough Jack 690, Ultimate Cheeseburger 840.

At a glance

Order	Calories	Sat. fat	Sodium
Jack in the Box Jumbo Jack	520	10 g	700 mg
Burger King Whopper*	660	12 g	980 mg
Jack in the Box Jumbo Jack Cheeseburger	600	14 g	1,110 mg
Jack in the Box Sourdough Jack	690	—	1,300 mg
Jack in the Box Ultimate Cheeseburger	840	23 g	1,550 mg
Jack in the Box medium fries	430	2 g	780 mg

Jack in the Box from its official 2025 Nutrition Facts PDF. *Burger King Whopper from its published U.S. nutrition table, which predates the 2026 bun and mayo change; check the BK app for the current figure.

Short answer: Signature for signature, Jack in the Box: the Jumbo Jack is 520 calories and 700 mg sodium against 660 and 980 mg for the Whopper in Burger King’s published table, a 140-calorie gap. Jack in the Box loses that edge as soon as you move up its menu: the Sourdough Jack (690) and Ultimate Cheeseburger (840) are both heavier than a Whopper.

Jumbo Jack vs Whopper

Jack in the Box lists the Jumbo Jack at 520 calories, 33 g fat, 10 g saturated fat, 700 mg sodium and 23 g protein. Burger King’s published table lists the Whopper at 660 calories, 12 g saturated fat, 980 mg sodium and 28 g protein. The Whopper is a bigger sandwich, and the numbers reflect it. In early 2026 Burger King changed the Whopper’s bun and mayo; the beef is the same, but updated nutrition had not been published when we checked, so treat 660 as approximate.

Cheese and the rest of the Jack menu

Cheese takes the Jumbo Jack to 600 calories and 1,110 mg sodium, close to the Whopper. The Sourdough Jack (690, 1,300 mg) and the Ultimate Cheeseburger (840, 23 g saturated fat, 1,550 mg) are both heavier than a Whopper. If you order Jack in the Box’s premium burgers, Burger King is the lighter stop.

Fries

Jack in the Box lists medium fries at 430 calories and 780 mg sodium (curly fries are 430 and 940 mg). Whichever chain, the fries add roughly the calories of a second small burger.

When the bigger goal is eating less fast food

Swapping one chain for the other changes a meal, not the routine that puts you in the line. If you keep comparing chains because the habit keeps pulling you back, the variable that matters is the trigger: the time, the route, the tired end of the day. Pick the lighter order when you go, and work on how often you go.

Frequently asked questions

Is Jack in the Box healthier than Burger King?

For the signature burger, yes: Jumbo Jack 520 calories vs Whopper 660 in BK’s published table. Jack in the Box’s premium burgers (Sourdough Jack 690, Ultimate Cheeseburger 840) are heavier than the Whopper.

How many calories are in a Whopper?

Burger King’s published U.S. table lists the Whopper at 660 calories, 12 g saturated fat and 980 mg sodium. The 2026 recipe change (new bun and mayo) may shift that slightly.

How many calories are in a Jumbo Jack?

520 calories, 10 g saturated fat, 700 mg sodium and 23 g protein, per Jack in the Box’s 2025 nutrition table.

Sources and method

Reviewed October 19, 2026. Named U.S. items and published portions; menus and recipes change. This article compares specific orders and does not provide an overall health score for either chain.