Restaurants
Lowest calorie Whataburger orders
The lightest mains, sides, sauces and drinks at Whataburger, sorted by calories, with protein, carbs and fat for each.
Source: FatSecret: Whataburger nutrition.
Whataburger meals, added up
A lighter meal: 570 kcal
The most protein-dense main between 250 and 450 kcal, with the lightest side and a zero-calorie drink.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Apple & Cranberry Salad with Grilled Chicken | 380 | 33 g | 38 g | 12 g |
| Hash Brown Sticks (4 sticks) | 190 | 2 g | 21 g | 11 g |
| Half Unsweet Tea & Half Lemonade Kids | 0 | 0 g | 2 g | 0 g |
| Total | 570 | 35 g | 61 g | 23 g |
Lightest mains
Sorted from lightest. The lightest main in the database is the Whatachick’N Strips (2) at 300 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Whatachick’N Strips (2) | 300 | 16 g | 20 g | 18 g |
| Whataburger Jr. | 310 | 14 g | 36 g | 11 g |
| 5 Piece Chicken Bites with Gravy | 360 | 25 g | 28 g | 18 g |
| Apple & Cranberry Salad with Grilled Chicken | 380 | 33 g | 38 g | 12 g |
| Big Ranch Wrap (1) | 420 | 15 g | 38 g | 23 g |
| Double Meat Whataburger Jr. | 420 | 23 g | 36 g | 20 g |
| Sausage Taquito with Cheese | 435 | 19 g | 28 g | 26 g |
| Grilled Chicken Sandwich | 440 | 32 g | 44 g | 15 g |
| Signature Whatachick'n | 510 | 33 g | 65 g | 14 g |
| Premium Whatachick'n | 515 | 33 g | 66 g | 14 g |
| Green Chile Double Jr. | 545 | 28 g | 37 g | 31 g |
| Spicy Chicken Sandwich | 545 | 31 g | 55 g | 23 g |
Most protein per calorie
Mains with at least 15 g of protein, ranked by protein per calorie. The Apple & Cranberry Salad with Grilled Chicken gives 33 g of protein for 380 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Apple & Cranberry Salad with Grilled Chicken | 380 | 33 g | 38 g | 12 g |
| Grilled Chicken Sandwich | 440 | 32 g | 44 g | 15 g |
| 5 Piece Chicken Bites with Gravy | 360 | 25 g | 28 g | 18 g |
| Signature Whatachick'n | 510 | 33 g | 65 g | 14 g |
| Premium Whatachick'n | 515 | 33 g | 66 g | 14 g |
| Triple Meat Whataburger | 1,075 | 65 g | 62 g | 63 g |
| Spicy Chicken Sandwich | 545 | 31 g | 55 g | 23 g |
| Double Meat Whataburger | 835 | 47 g | 62 g | 44 g |
Lightest breakfast
Breakfast items from 310 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg Sandwich | 310 | 15 g | 34 g | 12 g |
| Biscuit | 330 | 6 g | 34 g | 20 g |
| Jalapeno Cheddar Biscuit | 330 | 6 g | 30 g | 21 g |
| Egg and Cheese Biscuit | 465 | 16 g | 34 g | 29 g |
| Biscuit with Sausage | 560 | 17 g | 34 g | 41 g |
| Honey Butter Chicken Biscuit | 570 | 15 g | 50 g | 36 g |
Lightest sides
Swapping the side is often the easiest cut. The lightest side here is the Hash Brown Sticks at 190 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hash Brown Sticks (4 sticks) | 190 | 2 g | 21 g | 11 g |
| French Fries Small | 280 | 3 g | 35 g | 14 g |
| Onion Rings Medium | 300 | 4 g | 32 g | 17 g |
| French Fries Medium | 420 | 5 g | 52 g | 21 g |
| Onion Rings Large | 450 | 7 g | 49 g | 25 g |
| French Fries Large | 560 | 7 g | 70 g | 28 g |
Lightest drinks
Drinks from 0 kcal. The heaviest drink listed, the Peach Shake Large, is 930 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Half Unsweet Tea & Half Lemonade Kids | 0 | 0 g | 2 g | 0 g |
| Hot Coffee w/ Sweet Cream (Flavored) Large | 0 | 0 g | 26 g | 0 g |
| Hot Coffee w/ Sweet Cream (Flavored) Medium | 0 | 0 g | 19 g | 0 g |
| Hot Coffee w/ Sweet Cream (Flavored) Small | 0 | 0 g | 13 g | 0 g |
| Large Diet Coke - 44 fl oz | 0 | 0 g | 1 g | 0 g |
| Medium Diet Coke - 32 fl oz | 0 | 0 g | 1 g | 0 g |
| Medium Diet Dr Pepper - 32 fl oz | 0 | 0 g | 1 g | 0 g |
| Small Diet Coke - 20 fl oz | 0 | 0 g | 1 g | 0 g |
Whataburger calorie traps
- Triple Meat Whataburger: 1,075 kcal. About 54% of a 2,000 kcal day in one item.
- Breakfast Bowl: 980 kcal. About 49% of a 2,000 kcal day in one item.
- Green Chile Double: 980 kcal. About 49% of a 2,000 kcal day in one item.
- Peach Shake Large: 930 kcal. About 46% of a 2,000 kcal day in one item.
- Strawberry Malt Large: 900 kcal. About 45% of a 2,000 kcal day in one item.
How to order low calorie at Whataburger
- Start with the lightest mains. The Whatachick’N Strips (2) is 300 kcal, and the table above lists every main from there up.
- For protein, pick by ratio. The Apple & Cranberry Salad with Grilled Chicken has 33 g of protein for 380 kcal. High-protein meals keep you full for longer on fewer calories.
- Drink zero-calorie. The Half Unsweet Tea & Half Lemonade Kids is 0 kcal; the Peach Shake Large is 930.
- Know the heavy hitters. The Triple Meat Whataburger is 1,075 kcal on its own.
About these numbers
The figures come from the FatSecret nutrition database, which lists nutrition information for Whataburger menu items. We checked them on September 24, 2026 and left out any entry whose calories do not add up from its protein, carbs and fat. Menus and recipes change, so check Whataburger’s own nutrition information if a number matters to you.
How much should your meal be?
With a daily target of 1,800 kcal, three 500 kcal meals leave room for a 300 kcal snack. The calorie deficit calculator works out your own target, and the protein calculator shows how much protein to aim for.
Whataburger calorie questions
What is the lowest calorie main at Whataburger?
The Whatachick’N Strips (2), at 300 kcal with 16 g of protein, is the lightest main in the FatSecret database. Next are the Whataburger Jr. (310 kcal) and the 5 Piece Chicken Bites with Gravy (360 kcal).
What is the best high-protein, low-calorie order at Whataburger?
The Apple & Cranberry Salad with Grilled Chicken: 33 g of protein for 380 kcal. The Grilled Chicken Sandwich is next with 32 g for 440 kcal.
What is the lowest calorie breakfast at Whataburger?
The Egg Sandwich, at 310 kcal with 15 g of protein.
What is the lowest calorie drink at Whataburger?
The Half Unsweet Tea & Half Lemonade Kids, at 0 kcal. Avoid the Peach Shake Large if you are counting: it is 930 kcal.
What is the highest calorie item at Whataburger?
The Triple Meat Whataburger, at 1,075 kcal, is the heaviest item in the FatSecret database for Whataburger.