Whataburger Nutrition Facts: Complete 2026 Menu Guide
A Whataburger #1 Original burger contains 590 calories, 29 grams of protein, 62 grams of carbohydrates, and 25 grams of fat. That sodium count hits 1220 milligrams — over half the daily recommended limit of 2300mg before you add fries or a drink .
According to the Dietary Guidelines for Americans 2025-2030, a 2,000 calorie daily diet should contain less than 2,300mg of sodium and less than 22g of saturated fat. One Whataburger #1 provides 53% of your daily sodium limit and 36% of your saturated fat limit in a single sandwich. Knowing these numbers before you order makes the difference between a meal that fits your goals and one that blows your entire daily budget.
This guide covers every major Whataburger menu category: burgers, chicken items, salads, breakfast, and sides. You will find complete nutrition data, daily value percentages, and practical ordering tips for weight loss, high-protein goals, and sodium restrictions.
whataburger nutrition facts
Whataburger nutrition facts vary dramatically across the menu, from 200-calorie apple slices to an 1,100+ calorie Patty Melt with large fries. The #1 Whataburger (original) serves as the menu baseline at 590 calories, but several specialty burgers exceed 800 calories .
Nutritional range across menu categories:
| Menu Category | Calories Range | Protein Range | Sodium Range (mg) |
|---|---|---|---|
| Burgers | 310 – 1,180 | 14g – 61g | 580 – 2,750 |
| Chicken | 400 – 750 | 25g – 50g | 1,000 – 1,800 |
| Salads | 300 – 590 | 20g – 41g | 610 – 1,200 |
| Breakfast | 300 – 865 | 12g – 35g | 600 – 2,040 |
| Sides | 200 – 480 | 2g – 8g | 300 – 900 |
The highest calorie items are double-patty burgers like the Double Meat Whataburger (1,055 calories) and specialty options like the Patty Melt (1,075-1,095 calories) . The leanest options are side salads and apple slices, but the Cobb salad with grilled chicken provides an excellent protein-to-calorie ratio at 430 calories with 38g protein .
Key Takeaway: Whataburger offers items ranging from diet-friendly (grilled chicken salad) to indulgence-level (double meat burgers). Knowing your goals before you order is essential.
whataburger menu nutrition facts
The Whataburger menu divides into five main categories: burgers, chicken, salads, breakfast, and sides. Each category has lower-calorie anchor items and higher-calorie splurge items.
Complete menu category overview:
| Category | Best Low-Calorie Choice | Highest Calorie Item | Best Protein Choice |
|---|---|---|---|
| Burgers | Whataburger Jr. (310 cal) | Double Meat Whataburger (1,055 cal) | Double Meat (61g protein) |
| Chicken | Grilled Chicken Sandwich (400 cal est.) | Whatachick’n Strip Basket (750+ cal) | Whatawings 9pc (45g protein) |
| Salads | Cobb Salad (300 cal without chicken) | Cobb Salad with crispy chicken (590 cal) | Grilled Chicken Cobb (38g protein) |
| Breakfast | Egg & Cheese Biscuit (est. 350 cal) | Breakfast Burger (865 cal) | Breakfast Burger (31g protein) |
The Whataburger Jr. at 310 calories and 14g protein is the best choice for calorie-conscious diners . The Double Meat Whataburger packs 61g protein but costs 1,055 calories — a trade-off that only makes sense for serious athletes or those doing intermittent fasting .
For anyone managing diabetes or blood sugar, the grilled chicken salad (430 calories, 14g carbs) and Whataburger Jr. without the top bun are excellent choices. The honey butter chicken biscuit (estimated 600-700 calories) is one of the highest-sugar breakfast items and should be an occasional treat .
Key Takeaway: The Whataburger Jr. and grilled chicken salad are the menu’s nutritional anchors. Everything else requires careful portion consideration.
whataburger burger calories
Whataburger burger calories range from 310 for the Whataburger Jr. to 1,180+ for double-patty specialty options. The standard #1 Whataburger (original) sits in the middle at 590 calories .
Complete burger nutrition table:
| Burger | Calories | Protein | Carbs | Fat | Sodium | Sat Fat |
|---|---|---|---|---|---|---|
| Whataburger Jr. | 310 | 14g | 36g | 11g | 580mg | 3g |
| #1 Whataburger | 590 | 29g | 62g | 25g | 1,220mg | 8g |
| Avocado Bacon Burger | 820 | 37g | 52g | 52g | 1,600mg | 15g |
| Patty Melt | 1,075-1,095 | 54-60g | 62-69g | 62-71g | 2,310mg | 23g |
| Double Meat Whataburger | 1,055 | 59g | 68g | 60g | 2,450mg | 24g |
| Whataburger with Cheese | 630 | 34g | 40g | 35g | 1,660mg | 15g |
The Avocado Bacon Burger adds 820 calories primarily from healthy fats (avocado) and bacon, but the saturated fat still hits 15g — 68% of the daily limit . The Patty Melt on Texas toast with creamy pepper sauce is the caloric heavyweight at over 1,000 calories .
The Whataburger Jr. provides the best calorie-to-protein ratio for weight management at 22 calories per gram of protein. The Double Meat Whataburger provides excellent protein per calorie (17.8 cal/g protein) but very high sodium.
Key Takeaway: The Whataburger Jr. is your best everyday choice. The Patty Melt and Double Meat are for occasional indulgence only.
whataburger #1 whataburger nutrition
The Whataburger #1 (original burger) contains 590 calories, 29 grams of protein, 62 grams of carbohydrates, and 25 grams of total fat per serving . The sandwich includes a large bun, 100% beef patty, mustard, pickles, diced onions, lettuce, tomatoes, and optional cheese (adds ~40 calories).
Detailed nutrition breakdown for #1 Whataburger:
| Nutrient | Amount | % Daily Value (2,000 calorie diet) |
|---|---|---|
| Calories | 590 | 30% |
| Protein | 29g | 58% |
| Carbohydrates | 62g | 21% |
| Dietary Fiber | 4g | 14% |
| Sugars | 12g | 24% (added sugars ~6g) |
| Total Fat | 25g | 32% |
| Saturated Fat | 8g | 40% |
| Trans Fat | 1g | – |
| Cholesterol | 45mg | 15% |
| Sodium | 1,220mg | 53% |
The bun contributes significantly to the carbohydrate and sodium counts. The bun contains enriched wheat flour, high fructose corn syrup, soybean oil, and multiple dough conditioners . The beef patty is 100% USDA inspected ground beef with a simple salt and pepper seasoning.
For perspective, the sodium in one #1 Whataburger (1,220mg) exceeds half the daily limit of 2,300mg recommended by the Dietary Guidelines. Adding medium fries (400mg sodium) and a drink pushes sodium well over the daily limit in a single meal.
Quick Tip: Order the #1 without the top bun to save approximately 120 calories and 22g carbohydrates. Ask for extra lettuce to use as a wrap.
Key Takeaway: The #1 Whataburger is a substantial meal — fine for occasional eating but too high in sodium and saturated fat for daily consumption.
avocado bacon burger calories
The Avocado Bacon Burger contains 820 calories, 37 grams of protein, 52 grams of carbohydrates, and 52 grams of total fat . The high fat content comes primarily from avocado (healthy monounsaturated fats) and bacon (saturated fat).
Avocado Bacon Burger nutrition breakdown:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 820 | 41% |
| Protein | 37g | 74% |
| Carbohydrates | 52g | 17% |
| Dietary Fiber | 4g | 14% |
| Sugars | 7g | 14% |
| Total Fat | 52g | 67% |
| Saturated Fat | 15g | 68% |
| Trans Fat | 1g | – |
| Cholesterol | 85mg | 28% |
| Sodium | 1,600mg | 70% |
This burger packs 52g of total fat — two-thirds of the daily value on a 2,000 calorie diet. While avocado provides heart-healthy monounsaturated fat, the 15g of saturated fat is concerning. The American Heart Association recommends limiting saturated fat to 5-6% of daily calories (about 13g on a 2,000 calorie diet).
The 1,600mg sodium represents 70% of the daily limit before adding any sides. A medium fry adds another 400mg sodium, pushing a meal over 2,000mg — near the entire daily allowance in one sitting.
For those who love this burger, consider ordering it without the top bun or sharing it with a dining partner. The protein content (37g) is excellent for muscle recovery post-workout, but the fat and sodium make it a treat, not a daily driver.
Key Takeaway: The Avocado Bacon Burger is a high-calorie, high-fat option best reserved for occasional indulgence or shared meals.
whataburger patty melt nutrition
The Whataburger Patty Melt contains 1,075 to 1,095 calories with 54-60 grams of protein, 62-69 grams of carbohydrates, and 62-71 grams of fat . This sandwich ranks as one of the highest-calorie items on the entire menu.
Patty Melt nutrition (varies by source):
| Nutrient | Lower Estimate | Higher Estimate |
|---|---|---|
| Calories | 1,075 | 1,095 |
| Protein | 54g | 60g |
| Carbohydrates | 62g | 69g |
| Fat | 62g | 71g |
| Saturated Fat | 23g | 24g |
| Sodium | 1,780mg | 2,310mg |
The Patty Melt comes on Texas toast with two beef patties, creamy pepper sauce, grilled onions, and Monterey Jack cheese. The Texas toast is brushed with butter or oil, adding significant calories and fat compared to a standard bun.
The saturated fat content (23-24g) exceeds the entire daily recommended limit of 22g for a 2,000 calorie diet. A single Patty Melt provides more saturated fat than you should eat in an entire day.
The sodium range of 1,780-2,310mg means this sandwich alone could exceed or approach the entire daily sodium limit of 2,300mg. Adding any side item would push sodium well over the limit.
For anyone managing heart disease, hypertension, or high cholesterol, the Patty Melt should be a very rare choice. If you order it, consider splitting it into two meals — eat half for lunch and half for dinner — to bring calories, fat, and sodium into reasonable ranges.
Key Takeaway: The Patty Melt is a calorie bomb best reserved for special occasions. One sandwich exceeds daily limits for saturated fat and approaches sodium limits.
whatawings nutrition facts
Whataburger Whatawings contain 540 calories, 45 grams of protein, 36 grams of carbohydrates, and 27 grams of fat per 9-piece serving . These bone-in wings are one of the highest-protein options on the menu.
Whatawings nutrition (9 wings):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 540 | 27% |
| Protein | 45g | 90% |
| Carbohydrates | 36g | 12% |
| Dietary Fiber | 3g | 11% |
| Sugars | 1g | 2% |
| Total Fat | 27g | 35% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 90mg | 30% |
| Sodium | 1,170mg | 51% |
The protein-to-calorie ratio is excellent at 12 calories per gram of protein — better than most burgers. The 45g protein represents nearly a full day’s worth for a 150lb adult (recommended 0.8g per kg of body weight is about 55g daily).
Note that different nutrition trackers report varying calorie counts for Whatawings, ranging from 540 to 720 calories depending on breading thickness and sauce assumptions . The 540-calorie figure assumes no added sauce.
Sauce options add significant calories:
| Sauce | Estimated Added Calories |
|---|---|
| Buffalo | 20-30 |
| Honey BBQ | 60-80 |
| Sweet & Spicy | 50-70 |
| Ranch (dipping) | 100-150 per 2 tbsp |
The carbohydrate count (36g) comes primarily from the breading. For low-carb or keto diets, Whatawings are higher in carbs than grilled chicken options but lower than burgers with buns.
Key Takeaway: Whatawings deliver exceptional protein (45g per serving) but moderate sodium and carbs. Skip sweet sauces to keep sugar low.
whataburger cobb salad nutrition facts
The Whataburger Cobb Salad contains 300 calories, 20 grams of protein, 8 grams of carbohydrates, and 21 grams of fat without chicken . Adding grilled chicken brings the salad to 430 calories with 38g protein . Adding crispy chicken (breaded and fried) increases calories to 590 with 41g protein .
Cobb Salad nutrition comparison:
| Version | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| No chicken | 300 | 20g | 8g | 21g | 610mg |
| With grilled chicken | 430 | 38g | 14g | 25g | ~1,100mg |
| With crispy chicken | 590 | 41g | 19g | 40g | ~1,200mg |
The salad base includes fresh greens, grape tomatoes, shredded carrots, Monterey Jack and cheddar cheeses, hard-boiled egg, and bacon . The protein comes from egg, cheese, bacon, and added chicken.
The grilled chicken version provides the best nutritional profile: 430 calories for 38g protein at 11.3 calories per gram of protein. This is one of the most efficient protein sources on the Whataburger menu.
Dressing calories (add to salad):
| Dressing | Calories per packet |
|---|---|
| Ranch | 200-250 |
| Honey Mustard | 180-220 |
| Light Italian | 80-100 |
| No dressing | 0 |
A salad with grilled chicken (430 calories) plus ranch dressing (220 calories) becomes a 650-calorie meal. Choose light Italian or skip dressing entirely to keep calories in check.
For weight loss, the grilled chicken Cobb salad with light Italian dressing (about 510 calories) provides a filling, high-protein meal. For low-carb diets, the salad without chicken or with grilled chicken is excellent.
Key Takeaway: The grilled chicken Cobb salad is Whataburger’s healthiest meal option — high protein, moderate calories, and real vegetables. Watch the dressing.
whataburger grilled chicken salad calories
The Whataburger Grilled Chicken Cobb Salad contains 430 calories with 38 grams of protein, 14 grams of carbohydrates, and 25 grams of fat . This is the leanest substantial meal on the menu.
Grilled Chicken Cobb Salad detailed nutrition (full salad):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 430 | 22% |
| Protein | 38g | 76% |
| Carbohydrates | 14g | 5% |
| Dietary Fiber | 2.8g | 10% |
| Sugars | 3.3g | 7% |
| Total Fat | 25g | 32% |
| Saturated Fat | 4.4g | 22% |
| Cholesterol | 67mg | 22% |
| Sodium | ~1,100mg | 48% |
| Calcium | 83mg | 6% |
| Iron | 1.7mg | 9% |
| Potassium | 389mg | 8% |
The salad includes flame-grilled chicken breast, garden greens, shredded cheddar cheese, bacon crumbles, grape tomatoes, diced avocado, and a hard-boiled egg . The combination provides protein from multiple sources (chicken, egg, cheese, bacon) plus healthy fats from avocado.
For people with diabetes, this salad is an excellent choice. The 14g total carbohydrates (with 2.8g fiber = 11.2g net carbs) will have minimal impact on blood sugar while providing substantial protein for satiety.
The main downside is sodium. At approximately 1,100mg, this salad provides nearly half the daily limit. Skip the bacon to reduce sodium by about 150-200mg.
Key Takeaway: The grilled chicken Cobb salad is the best choice for weight loss, diabetes management, and high-protein diets. It delivers 38g protein for only 430 calories.
whataburger breakfast burger nutrition
The Whataburger Breakfast Burger contains 865 calories, 31 grams of protein, 72 grams of carbohydrates, and 49 grams of fat . This breakfast item combines a beef patty, egg, bacon, hash browns, and creamy pepper sauce on a bun.
Breakfast Burger nutrition breakdown:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 865 | 43% |
| Protein | 31g | 62% |
| Carbohydrates | 72g | 24% |
| Dietary Fiber | 4g | 14% |
| Sugars | 6g | 12% |
| Total Fat | 49g | 63% |
| Saturated Fat | 12g | 55% |
| Cholesterol | 255mg | 85% |
| Sodium | 2,040mg | 89% |
The Breakfast Burger contains nearly an entire day’s sodium in one sandwich (2,040mg out of 2,300mg daily limit). The cholesterol is exceptionally high at 255mg — 85% of the daily limit — coming from the egg and beef.
Ingredients include a beef patty, small white bun, creamy pepper sauce, bacon, an egg, hash browns, and American cheese . The creamy pepper sauce contains egg yolks and buttermilk, adding both fat and allergens.
For a breakfast meal, 865 calories is extremely high. A standard breakfast should be 300-500 calories for most adults. This sandwich exceeds a lunch or dinner calorie budget before the day really begins.
If you order this, consider it your only meal of the day or split it with someone. The 31g protein is decent but not exceptional given the high calorie count (28 calories per gram of protein, versus 11 calories per gram for the grilled chicken salad).
Key Takeaway: The Breakfast Burger is a calorie and sodium bomb. Save this for a rare treat or share it with a dining partner.
whataburger side item calories
Whataburger side items range from 200 calories for apple slices to 480+ calories for large onion rings or fries. Sides add significant calories, fat, and sodium to any meal.
Complete side item nutrition guide:
| Side Item | Calories | Carbs | Fat | Sodium | Best For |
|---|---|---|---|---|---|
| Apple Slices | 200 | 20g | 0g | 0mg | Low-calorie, kids |
| Side Salad (no dressing) | 150 | 10g | 8g | 200mg | Low-carb |
| Small French Fries | 320 | 42g | 15g | 380mg | Portion control |
| Medium French Fries | 420 | 56g | 20g | 500mg | Standard meal |
| Large French Fries | 540 | 72g | 26g | 640mg | Sharing |
| Small Onion Rings | 380 | 45g | 22g | 450mg | Treat |
| Large Onion Rings | 540 | 65g | 32g | 640mg | Sharing |
The apple slices are the clear winner for calorie control at 200 calories with zero fat and zero sodium. They provide natural sugar and fiber without the processing of fried sides.
For those who want fries, the small size adds 320 calories to your meal. Adding a small fry to a #1 Whataburger creates a 910-calorie meal with 1,600mg sodium. Adding a medium fry pushes that to 1,010 calories and 1,720mg sodium.
Ketchup and sauce add-ons:
| Condiment | Calories per packet |
|---|---|
| Ketchup | 10-15 |
| Mustard | 0-5 |
| Whatasauce | 60-80 |
| Ranch | 100-120 |
| Jalapeno Ranch | 90-110 |
Key Takeaway: Apple slices or side salad are the healthiest sides. Small fries are acceptable occasionally. Large sides turn a moderate meal into a calorie explosion.
whataburger lowest calorie options
The lowest calorie options at Whataburger are the side salad (150 calories), apple slices (200 calories), and Whataburger Jr. (310 calories). For a full meal, the grilled chicken Cobb salad (430 calories) is your best bet.
Top 5 lowest calorie menu items:
| Rank | Item | Calories | Protein | Notes |
|---|---|---|---|---|
| 1 | Side Salad (no dressing) | 150 | 4g | Add grilled chicken (+280 cal, +25g protein) |
| 2 | Apple Slices | 200 | 1g | Best kids’ side |
| 3 | Whataburger Jr. | 310 | 14g | Remove top bun for ~190 cal |
| 4 | Egg & Cheese Biscuit | ~350 est. | 12g | Breakfast option |
| 5 | Cobb Salad (no chicken) | 300 | 20g | Lower protein but filling |
Build your own low-calorie meal:
- Whataburger Jr. without top bun (approx 190 calories, 14g protein)
- Side salad with light Italian dressing (200 calories total with dressing)
- Water or unsweetened iced tea (0 calories)
Total meal: approximately 390 calories with 18g protein.
For a more substantial low-calorie meal, choose the grilled chicken Cobb salad at 430 calories with 38g protein. This keeps you full for hours without blowing your calorie budget.
Quick Tip: Removing the top bun from any burger saves 100-120 calories and 20g carbohydrates. Ask for extra lettuce to use as a wrap.
Key Takeaway: The grilled chicken Cobb salad is the best low-calorie full meal. For a smaller appetite, Whataburger Jr. without the top bun works well.
whataburger highest protein options
The highest protein options at Whataburger are double-patty burgers and Whatawings. The Double Meat Whataburger leads with 61g protein, followed by the Patty Melt (54-60g) and Whatawings (45g) .
Top protein options by protein-to-calorie efficiency:
| Rank | Item | Protein | Calories | Cal per g Protein |
|---|---|---|---|---|
| 1 | Grilled Chicken Cobb Salad | 38g | 430 | 11.3 |
| 2 | Whatawings (9pc) | 45g | 540 | 12.0 |
| 3 | Whataburger Jr. | 14g | 310 | 22.1 |
| 4 | Double Meat Whataburger | 61g | 1,055 | 17.3 |
| 5 | Avocado Bacon Burger | 37g | 820 | 22.2 |
The grilled chicken Cobb salad provides the best protein efficiency — only 11.3 calories per gram of protein. This is better than a pure chicken breast (approx 12 cal/g protein) and excellent for a restaurant meal.
Whatawings are second at 12 calories per gram of protein, making them an outstanding choice for post-workout meals. The 45g protein in 9 wings represents nearly a full day’s protein needs for a 150lb adult.
For bodybuilders or athletes needing maximum protein, the Double Meat Whataburger delivers 61g protein in one sandwich. However, the 1,055 calories and 2,450mg sodium are substantial costs. This makes sense only for very active individuals or as a rare treat.
Key Takeaway: Grilled chicken Cobb salad offers the best protein efficiency. Whatawings are excellent for protein without excess calories. Double burgers deliver maximum protein at higher calorie and sodium cost.
whataburger sodium content
Sodium is the biggest hidden health risk at Whataburger. Many sandwiches contain over 1,500mg sodium — two-thirds of the daily 2,300mg limit. Adding fries and sauce can push a single meal over the entire daily allowance.
High-sodium items to watch:
| Item | Sodium (mg) | % Daily Limit (2,300mg) |
|---|---|---|
| Patty Melt (higher estimate) | 2,310 | 100% |
| Double Meat Whataburger | 2,450 | 107% |
| Breakfast Burger | 2,040 | 89% |
| Avocado Bacon Burger | 1,600 | 70% |
| #1 Whataburger | 1,220 | 53% |
| Whatawings | 1,170 | 51% |
| Grilled Chicken Cobb Salad | ~1,100 | 48% |
The American Heart Association recommends an ideal limit of 1,500mg daily for people with hypertension. Several Whataburger items exceed this in a single sandwich before adding any sides.
Lower-sodium options:
- Whataburger Jr.: 580mg (25% of daily limit)
- Side salad (no dressing): ~200mg (9% of daily limit)
- Apple slices: 0mg
For anyone managing high blood pressure, heart disease, or kidney disease, the Whataburger Jr. or side salad are the safest choices. Skip the fries, which add 400-640mg sodium. Skip cheese, which adds approximately 150-200mg sodium.
Quick Tip: Ask for no salt on fries (reduces sodium by about 200mg per medium order). Ask for sauces on the side and use half the packet.
Key Takeaway: Sodium is the biggest nutritional concern at Whataburger. One sandwich can exceed your entire daily limit. Choose Whataburger Jr. or grilled chicken salad for lower sodium.
whataburger nutrition facts pdf 2026
Whataburger provides a complete nutrition PDF on their official website, typically updated annually. The 2026 version includes full nutrition data for all menu items, ingredient lists, and allergen information.
Where to find official Whataburger nutrition data:
| Source | What It Contains | Best For |
|---|---|---|
| Whataburger official website | Complete PDF with all items, ingredients, allergens | Detailed meal planning |
| In-store nutrition pamphlets | Summary of popular items | Quick reference |
| Whataburger app | Item-by-item nutrition as you customize | Ordering with modifications |
The official PDF typically includes:
- Calories, protein, carbs, fat, saturated fat, trans fat, cholesterol, sodium, fiber, sugars
- Ingredient declarations for every item
- Allergen guide (wheat, soy, milk, eggs, tree nuts, fish, shellfish)
- Breakfast, lunch, dinner, and limited-time offer items
For the most accurate 2026 data, check the Whataburger website’s “Nutrition” section. Third-party aggregators like FatSecret and HealthyFastFood.org provide good estimates but may not reflect recent recipe changes .
Key Takeaway: For the most accurate nutrition facts, download the official Whataburger PDF from their website. Third-party sources are useful but may be outdated.
Frequently Asked Questions About Whataburger Nutrition Facts
What is the healthiest thing to eat at Whataburger?
The grilled chicken Cobb salad is the healthiest option with 430 calories and 38g protein. For a sandwich, the Whataburger Jr. (310 calories) without the top bun reduces calories to approximately 190. Skip fried sides and sugary drinks to keep the meal balanced.
How many calories are in a Whataburger patty melt?
The Whataburger Patty Melt contains 1,075-1,095 calories with 54-60g protein, 62-69g carbs, and 62-71g fat. The saturated fat (23-24g) exceeds the daily recommended limit. This sandwich is best for occasional indulgence only .
Is the Whataburger Cobb salad healthy?
The grilled chicken version (430 calories, 38g protein) is healthy for most people. The crispy chicken version adds 160 calories and 15g fat. Watch the dressing — ranch adds 200-250 calories. Choose light Italian or skip dressing for the healthiest option .
How much sodium is in a Whataburger burger?
A #1 Whataburger contains 1,220mg sodium — 53% of the daily 2,300mg limit. The Patty Melt and Double Meat Whataburger contain over 2,300mg each, exceeding the entire daily limit in one sandwich. The Whataburger Jr. is lowest at 580mg .
What is the lowest calorie breakfast item at Whataburger?
The Egg & Cheese Biscuit (approximately 350 calories) is the lowest calorie breakfast item. Avoid the Breakfast Burger (865 calories) and Honey Butter Chicken Biscuit (600-700 calories). Order without cheese to save approximately 50-80 calories.
Does Whataburger have a nutrition PDF?
Yes. Whataburger provides a complete nutrition PDF on their official website with calories, macros, ingredients, and allergen information for every menu item. The 2026 version is available for download. Third-party sites like HealthyFastFood.org also compile this data .
Whataburger offers something for every diet goal — but knowing the numbers makes all the difference. The grilled chicken Cobb salad is your anchor for weight loss and high-protein eating at 430 calories with 38g protein. The Whataburger Jr. works for lighter meals at 310 calories.
The danger zone is the double-patty burgers and breakfast items. The Patty Melt, Double Meat Whataburger, and Breakfast Burger each exceed 1,000 calories and push sodium over daily limits. These are occasional treats, not everyday choices.
Your best strategy: start with the grilled chicken salad or Whataburger Jr., skip the top bun, choose apple slices or side salad instead of fries, and drink water. You can enjoy Whataburger and hit your health goals. You just need to know what you are ordering.
