Whataburger Menu: Can You Find Healthy Options?

Fact checked by Elaine Hinzey, RDFact checked by Elaine Hinzey, RD

Whataburger is a popular fast-food joint known for its burgers, fries, sauces, and fixings. You'll find Whataburger locations decked out with eye-catching orange and white exteriors in Texas and 12 other states mostly in the southern and southwestern U.S. Many are open to drive-through orders 24 hours a day.

The Whataburger menu isn't the vision of healthy, but you can take steps to it more nutritious and mitigate high-calorie counts.

What Experts Say

“Whataburger is a fast-food chain specializing in burgers, sandwiches, and an all-day breakfast. Lighter fare menu items include salad, junior burgers, taco wraps, and egg sandwiches. Keep in mind, though, that these lighter fare menu choices still contain a considerable amount of calories, fat, and sodium. If you do eat here, it’s best to do so seldomly.”
—Barbie Cervoni, RD, CDCES, CDN

Navigating the Whataburger Menu

Most Whataburger menu items contain high amounts of fats and carbohydrates; the burgers are cooked with large beef patties and condiments include high-calorie sauces like jalape?o ranch and honey BBQ (two of the most popular options).

If you want a burger rather than a chicken sandwich, order from the junior burger menu to limit calories.

Most Nutritious Whataburger Menu Options

If you’re looking for the healthiest meal at Whataburger, the garden salad’s fresh vegetables make this the most appropriate choice. This menu item contains nothing fried or greasy (you can top it with grilled chicken for more lean protein).

Whataburger Menu: Burgers

Whataburger is known for its variety of burgers (as you can probably figure out from the name). However, the burgers are some of the least nutritious options on the menu. For a more nutrient-packed meal, choose chicken-based sandwiches instead. Or order a junior burger to save on calories. If you skip the sauces and order the burger without the bun, you can create an entree lower in carbs and fats.

? Double Meat Whataburger Jr.

There are 420 calories, 20g fat, 6g saturated fat, 37 carbohydrates, 23g protein, and 870mg sodium in the Double Meat Whataburger Jr. burger. The calories and fat content are lower and you get a sizeable amount of meat for a small burger.

? Triple Meat Whataburger

The Triple Meat Whataburger burger contains more than half the calories most people need in one day. There are 1,070 calories, 63g fat, 21g saturated fat, 62 carbs, 65g protein, and 1,720mg sodium per burger. Instead, order a junior size or switch to a chicken sandwich with lower calories and fat.

Whataburger Menu: All-Time Favorites

The All-Time Favorites section represents the most-often-ordered burgers and sandwiches on the Whataburger menu. All sandwiches come in a junior size, a good option to limit calories. Pair the sandwich with water, diet soda, or orange juice and skip the fries to keep the calorie and fat content down.

? Green Chile Double Jr.

If you are craving a Favorite, choose the green chile Double Jr., with 510 calories, 30g fat, 12g saturated fat, 37g carbohydrates, 28g protein, and 1,310mg sodium. It has two beef patties, two cheeses, and green chiles on a bun. Opt for a small bun instead of a large or Texas toast to reduce calories further.

? Honey BBQ Chicken Strip Sandwich

The honey BBQ chicken strip sandwich contains 890 calories, 42g fat, 11g saturated fat, 87g carbohydrates, 38g protein, and 2,430mg sodium. To cut back on extra calories, skip the fries and soda or choose the junior option, which contains 650 calories and 31g fat.

Whataburger Menu: Chicken

The Whataburger menu has more than 10 chicken-based sandwiches, bites, and tacos. Served both grilled and fried and in original and spicy seasoning, the chicken options on the menu offer something for many diets with some of the restaurant's most nutritious items.

? Grilled Chicken Sandwich

A grilled chicken sandwich contains 430 calories, 14g fat, 4g saturated fat, 44g carbohydrates, 29g protein, and 1,030mg sodium. This option packs a hearty helping of protein. The sandwich comes with a brioche bun, but you can skip it or order a small bun to reduce calories and carbs.

? Whatachick’n Sandwich

The Whatachick'n sandwich has 540 calories, 22g fat, 10g saturated fat, 54g carbohydrates, 29g protein, and 960mg sodium.

Whataburger Menu: Breakfast

Breakfast is available from 11 p.m. to 11 a.m. so you can stop by Whataburger for a late-night or early-morning meal. Egg-based options such as the egg sandwich and taquito with cheese offer filling protein, and you can add extra proteins such as sausage or bacon, too (though additional meat will add fat and calories).

Adjust other breakfast menu items to make them more nutritious:

• Avoid adding syrup to pancakes. Opt for fresh berries if available.

• If you're craving a biscuit, order it with an egg and omit the cheese and processed meats (sausage and bacon).

• Instead of ordering a full meal with hash brown sticks and coffee, get the sandwich only.

• There are several taquito choices; the least caloric option is the taquito with cheese and bacon.

? Egg Sandwich

On a small bun and with one cheese slice, the egg sandwich doesn’t overload you on fat and carbs. It's similar to a burger, but with fewer calories and healthier fats. It has 310 calories, 12g fat, 4.5g saturated fat, 34g carbohydrates, 15g protein, and 740mg sodium.

? Honey Butter Chicken Biscuit

The butter and sugar content makes the honey butter chicken biscuit a high-carb option. It has 580 calories, 36g fat, 12g saturated fat, 52g carbohydrates, 13g protein, and 990mg sodium. Lower-calorie biscuit options include the buttermilk biscuit with sausage or the buttermilk biscuit with egg and cheese.

Eating greasy fried chicken in the morning may make you feel sluggish later. If chicken is your preferred protein, Whataburger has a grilled chicken melt on its menu which can taste as delicious at breakfast as it does at lunch or dinner.

Whataburger Menu: Kids

The Whataburger kids' menu contains only four options, and you can order nutritious sides like apple slices and 1% milk instead of standard fries and soda. Adults looking for smaller portions can also order from this menu.

? Whatachick'n Bites

The most nutritious option at 260 calories, 12g fat, 1.5g saturated fat, 16g carbohydrates, 20g protein, and 520g sodium is the 4-piece Whatachick'n Bites.

? Grilled Cheese

The kids' grilled cheese contains 510 calories, 28g fat, 10g saturated fat, 42g carbohydrates, 16g protein, and 1,300mg sodium. Order this sandwich sans fries and soda to avoid additional fat, sugar, and calories.

Whataburger Menu: Sides

Whataburger's sides menu offers apple slices, French fries, and onion rings. Fries and onion rings come in multiple sizes, so order the smallest to keep calories and salt lower.

? Apple Slices

Add fruit and fiber to your meal by choosing apple slices on the Whataburger menu. A small pouch of sliced apples is the most nutritious item on the sides menu and contains 30 calories, 0g fat, 0g saturated fat, 8g carbohydrates, 0g protein, and 0mg sodium. It also has 6g of naturally occurring sugar to add sweetness to your meal.

? Large French Fries

An order of large French fries has 530 calories, 28g fat, 3.5g saturated fat, 68g carbohydrates, 6g protein, and 350mg sodium. Choose the small fries to lower the calories and sodium—the small size provides 270 calories, 14g fat, 2g saturated fat, 34g carbohydrates, 3g protein, and 170mg sodium.

Related: In-N-Out Calories: Healthy Menu Choices and Nutrition Facts

Whataburger Menu: Salads

Whataburger's salad menu offers three options, all of which can be customized with additional protein (grilled chicken, Whatachick'n, or spicy chicken) and salad dressing.

? Garden Salad

The garden salad comes with romaine, shredded cheese, grape tomatoes, and carrots, and contains 160 calories, 10g fat, 6g saturated fat, 10g carbohydrates, 10g protein, and 220mg sodium. You can also ask for no dressing or order salad dressing on the side to control how much you use.

For a little extra flavor, add grilled chicken, jalape?os, green chiles, or avocado to your salad (for a small fee).

? Cobb Salad with Spicy Chicken

The Cobb salad with spicy chicken has 550 calories, 32g fat, 12g saturated fat, 21g carbohydrates, 43g protein, and 1,420mg sodium. Choose grilled chicken to save 120 calories and 260mg sodium, or order the garden salad with spicy chicken for 400 calories, 22g carbohydrates, and 1,070mg sodium.

Whataburger Menu: Desserts

Whataburger is known for chocolate, vanilla, and strawberry shakes and malts, but you’ll save calories when you look outside the ice cream offerings. Whataburger has apple and lemon pies, cookies, and even fruit chews you can add to a meal to satisfy your sweet tooth. The restaurant is also known for offering special drinks for a limited time.

? Chocolate Chunk Cookie

Whataburger's chocolate chunk cookie has 230 calories, 11g fat, 6g saturated fat, 32g carbohydrates, 2g protein, and 190g sodium. If chocolate isn’t your preferred cookie flavor, the sugar cookie has the same number of calories.

? Large Chocolate Malt

A large chocolate malt has 890 calories, 23g fat, 13g saturated fat, 159g carbohydrates, 20g protein, and 790mg sodium. The strawberry malt contains 920 calories and vanilla has 860 calories.

Whataburger Menu: Beverages

Whataburger offers drink options other than soda. Along with water, you will find unsweetened tea, orange juice, 1% milk, chocolate milk, and coffee.

? Orange Juice

Get a dose of vitamin C with a cup of Simply Orange juice with 160 calories, 0g fat, 0g saturated fat, 37g carbohydrates, 2g protein, and 0mg sodium in an 11.5-ounce serving.

? Large Sweet Tea

A large sweet tea has 610 calories, 0g fat, 0g saturated fat, 155g sugar, 158g carbohydrates (nearly all of which come from sugar), 0g protein, and 35mg sodium. Opt for a large unsweetened tea with only 15 calories, 0g fat, 0g saturated fat, 4g carbohydrates, 0g protein, and 40mg sodium.

Related: Five Guys: Are There Healthy Menu Choices?

Whataburger Menu: Diet-Specific Options

The Whataburger menu offers a variety of choices for diners with diet specifications including gluten-free, low-carb, diabetes-friendly, vegetarian, and vegan. The fast-food chain does not have options for low-FODMAP, low-fat, and low-sodium diets.

Gluten-Free

Whataburger’s focus on burgers and sandwiches limits gluten-free choices. However, the restaurant offers salad options and beverages without gluten and you can also order a sandwich without the bun or bread.

• Garden salad

• Apple and cranberry chicken salad

• Orange juice

• Strawberry shake

• Vanilla shake

• Chocolate shake

The apple and cranberry chicken salad is the most nutritious option without gluten. Be careful, as Whataburger restaurants are not gluten-free environments and cross-contamination is possible.

Low-Carb

While Whataburger does not offer specific low-carb options, you can make a sandwich lower-carb by skipping the bun. Choose the grilled chicken sandwich with no bun for 32g of protein or try a Cobb or garden salad with grilled chicken to get more veggies with your protein.

• Chicken fajita taco (skip the tortilla)

• Grilled chicken melt (skip the bun)

• Cobb salad

• Garden salad

• Grilled chicken sandwich (no bun)
  

Diabetes-Friendly

Perusing the Whataburger menu while on a diabetes-friendly diet and watching your sugar and carb intake can leave you wondering if there's anything to order. Avoid the sandwiches unless you order them without the bun. There are a few select dishes that fit a diabetes-friendly diet.

• Whatachick’n bites

• Cobb salad (regular or with chicken)

• Garden salad (regular or with chicken)

• Apple slices

• Grits

Vegetarian

While much of the Whataburger menu centers around meaty burgers, vegetarians can still find options without meat (but with dairy). Choose the breakfast biscuit with cheese for a filling sandwich.

• Any salad (without chicken)

• Pancakes

• Biscuit and cheese

• Taquito with cheese
  

Vegan

You won’t find any strictly vegan items on the menu, as the salads include cheese; however, you can always ask for the salad with no meat or dairy products and omit the dressing (as most contain dairy). Choose the apple and cranberry salad (without chicken or cheese) for a flavorful variety of ingredients.

• Apple and cranberry chicken salad (no chicken, no cheese)

• Garden salad (no cheese)
  

Food Allergies and Safety

Use caution when ordering on the Whataburger menu if you are allergic or sensitive to gluten, milk, eggs, soy, or wheat. The restaurant cannot promise your meal will be free from cross-contamination with these allergens.

To make sure a Whataburger menu item is safe for your diet and allergy restrictions:

• Ask the staff about its allergen safety procedures.

• Check the website, which highlights allergens on the nutrition information for each item.

• Ask for modifications, such as ordering a burger with no bun or a salad without cheese or dressing.

A Word From Verywell

As with other fast-food restaurants, Whataburger’s menu consists of mostly high-fat burgers topped with high-calorie sauces, bacon, and cheese. Boost the nutritional value of your meal by skipping toppings, ordering apple slices instead of fries, and staying away from soda.

Rather than order from the drive-thru, go inside to eat more slowly and mindfully. Always stop when you feel full. You can cut your burger in half and save some for later.

If you’re following a special diet or want to avoid certain ingredients, the Whataburger menu is transparent with nutrition facts, allowing you to create a meal suitable for your needs.

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Read the original article on Verywell Fitness.