Whataburger Nutrition FAQ & Macro Guide
Verified answers for calories, protein, net carbs, keto swaps, vegetarian items, and low-sodium strategies across all 242 Whataburger menu items.
At-a-Glance Whataburger Nutrition Benchmarks
Popular Burgers Ranked by Calories
High-Protein Chicken & Salads
Sides, Add-Ons & Dipping Sauces
Detailed Questions & Answers
What is the lowest-calorie burger at Whataburger?
The lowest-calorie burger on the Whataburger menu is the Justaburger® (Kids menu) at 300 calories, 14g protein, 35g total carbs (34g net carbs), 12g fat, and 740mg sodium. On the main burger menu, the #7 Whataburger Jr.® is 310 calories with 14g protein, 37g carbs (35g net carbs), 11g fat, and 750mg sodium. Want more protein while staying low-calorie? The #8 Double Meat Whataburger Jr.® delivers 420 calories and 23g protein.
What are the best Whataburger meals under 500 calories?
Top entrées under 500 calories include: Garden Salad with Grilled Chicken (290 cal, 34g protein, 6g net carbs), Justaburger® (300 cal, 14g protein), #7 Whataburger Jr.® (310 cal, 14g protein), Egg Sandwich (310 cal, 15g protein), Grilled Veggie Wrap* (330 cal, 7g protein), #16 Chicken Fajita Taco (340 cal, 29g protein), #21 Breakfast On A Bun® with Bacon (360 cal, 18g protein), Buffalo Ranch Chicken Salad† with Grilled Chicken (370 cal, 37g protein), Apple & Cranberry Salad with Grilled Chicken (380 cal, 33g protein), Grilled Chicken Melt (390 cal, 33g protein), and #11 Grilled Chicken Sandwich with Whatasauce™ (430 cal, 32g protein). Pair any of these with Apple Slices (30 cal) and Unsweet Tea (5–15 cal) to keep your entire combo under 500 calories.
Which Whataburger items have the most protein?
The highest-protein items on the Whataburger menu are: #3 Triple Meat Whataburger® (65g protein, 1,070 cal), Sweet & Spicy Bacon Burger* (60g protein, 1,080 cal), Mushroom Swiss Burger (56g protein, 1,110 cal), Green Chile Double* (54g protein, 980 cal), Whataburger® Patty Melt (49g protein, 940 cal), #2 Double Meat Whataburger® (47g protein, 830 cal), #15 Whatachick’n® Bites 9-piece (45g protein, 580 cal), Cobb Salad with Whatachick’n® (45g protein, 540 cal), and Cobb Salad with Grilled Chicken (44g protein, 430 cal).
What is the best protein-to-calorie ratio at Whataburger?
For lean protein efficiency, the Garden Salad with Grilled Chicken provides 34g of protein for just 290 calories (nearly 47% of calories from protein). Other lean winners include the Cobb Salad with Grilled Chicken (44g protein, 430 cal), Buffalo Ranch Chicken Salad† with Grilled Chicken (37g protein, 370 cal), #16 Chicken Fajita Taco (29g protein, 340 cal), and Grilled Chicken Melt (33g protein, 390 cal).
What can I eat at Whataburger on a Keto or low-carb diet?
Without modifications, the best ready-to-order keto items (<20g net carbs) are salads and protein add-ons: Garden Salad with Grilled Chicken (6g net carbs, 290 cal, 34g protein), Cobb Salad with Grilled Chicken (7g net carbs, 430 cal, 44g protein), Base Cobb Salad (8g net carbs, 300 cal, 20g protein), and Buffalo Ranch Chicken Salad† with Grilled Chicken (9g net carbs, 370 cal, 37g protein). For dressings, choose Jalapeño Ranch Dressing (2g net carbs, 280 cal), Buttermilk Ranch Dressing (3g net carbs, 240 cal), or Creamy Pepper Sauce (4g net carbs, 240 cal). You can also boost healthy fats and protein with Avocado (1g net carbs, 90 cal), Hard-Boiled Egg† (1g net carbs, 80 cal), Bacon (0g carbs, 25 cal/slice), and Shredded Cheddar Cheese (0g carbs, 170 cal).
What vegetarian options are available at Whataburger?
Meat-free options at Whataburger include the Grilled Veggie Wrap* (330 cal, 7g protein, 6g fiber), Grilled Cheese (510 cal, 16g protein), Garden Salad (160 cal, 10g protein, 5g fiber), #20 Taquito with Cheese & Potato (440 cal, 17g protein), Taquito with Potato (400 cal, 15g protein), Egg Sandwich (310 cal, 15g protein), Buttermilk Biscuit with Egg & Cheese (440 cal, 14g protein), Jalapeño Cheddar Biscuit with Egg & Cheese (440 cal, 16g protein), Pancakes with syrup & margarine (630 cal, 9g protein), French Fries (270–530 cal, cooked in soybean oil), Onion Rings (300–450 cal), Hashbrowns (190 cal), Grits* (100 cal), and Apple Slices (30 cal). Note that Cobb Salads include diced bacon by default.
How can I lower sodium when ordering at Whataburger?
Fast-food burgers and sauces are naturally high in sodium (a #1 Whataburger® has 1,220mg sodium, and a Buffalo Ranch Chicken Strip Sandwich† has 2,790mg). To keep sodium low: (1) Choose Small French Fries (170mg sodium) or Apple Slices (0mg sodium) instead of Onion Rings (430–650mg); (2) Pick a Garden Salad (220mg sodium) or Justaburger® (740mg sodium); (3) Watch dipping sauces and dressings—Buffalo Sauce has 1,510mg sodium per cup and Fat-Free Ranch has 770mg, whereas Honey Mustard (300mg) and Honey Butter Sauce (180mg) are much lower.
What are the healthiest Whataburger breakfast items?
The lightest breakfast entrées are the Egg Sandwich (310 cal, 15g protein, 740mg sodium), #21 Breakfast On A Bun® with Bacon (360 cal, 18g protein), Taquito with Bacon (360 cal, 17g protein), Taquito with Sausage (380 cal, 16g protein), and #20 Taquito with Cheese & Bacon (400 cal, 20g protein). Adding a Hard-Boiled Egg† (80 cal, 6g protein, 60mg sodium) or Avocado (90 cal, 3g fiber) is an easy nutrient boost.
What do the asterisk (*) and dagger (†) symbols next to menu items mean?
Following Whataburger’s official nutrition guide conventions, an asterisk (*) indicates a regional menu item available only in select markets (such as Green Chile Double*, Chorizo*, Grits*, or Grilled Veggie Wrap*), while a dagger (†) indicates a limited-time, seasonal, or regional offering (such as Dr Pepper® Shake†, Blue Cheese†, or Buffalo Ranch Chicken Strip Sandwich†).
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