15+ Whataburger Nutrition Menu Picks: Calories, Protein and Smart Orders

Last updated: October 21,2026. Menus and nutrition numbers change, so check the Whataburger app or website before you order.

The Whataburger nutrition menu runs from about 300 calories for a Whataburger Jr. to more than 1,000 for a Triple Meat Whataburger. Most single burgers and chicken sandwiches land between 540 and 840 calories. Fries, drinks and sauces can push a meal well past 1,000.

This guide covers the Whataburger nutrition menu by category. You’ll see calories, protein, fat and sodium for 15+ popular items. You’ll also find lighter picks, high-protein picks, and the hidden calorie traps.

Quick note for UK readers: Whataburger is a US chain with no UK restaurants. Calories here are the same as “kcal” on British labels.

Is This an Official Whataburger Guide?

No. ManuPoint is an independent blog and is not affiliated with Whataburger. We don’t speak for the brand.

How We Checked This Menu

We compared item names and nutrition figures against Whataburger’s published nutrition information and public nutrition databases. Some databases show slightly different numbers for the same item, so we use the word “about” where sources disagree. Recipes, portion sizes and local menus can change. For allergies or medical diets, always confirm with Whataburger directly.

Whataburger Nutrition Menu at a Glance

Here is a quick look at popular items. Numbers are per single item, with no fries or drink.

Menu Item	Calories	Protein	Total Fat	Sodium
Whataburger Jr.	310	14 g	11 g	750 mg
Taquito with Bacon	360	17 g	20 g	830 mg
Whatachick’n Strips (3 pc)	460	24 g	27 g	1,020 mg
Whatachick’n Sandwich (Whatasauce)	540	32 g	22 g	960 mg
#1 Whataburger	590	29 g	25 g	1,220 mg
Breakfast Burger	670	28 g	38 g	not listed
Bacon & Cheese Whataburger	about 750	39 g	37 g	1,910 mg
Avocado Bacon Burger	820	37 g	52 g	1,600 mg

Daily Values use a 2,000-calorie diet, which is standard for general nutrition advice. Your needs may differ.

Whataburger Burgers: Nutrition and What to Expect

Burgers are the heart of the Whataburger nutrition menu. They also cover the widest calorie range, so the choice matters.

Whataburger Jr.

The Whataburger Jr. is the smallest burger on the regular menu at 310 calories. It has 14 g of protein and 750 mg of sodium. It’s a smaller bun with one patty, mustard, pickles and veggies.

It’s a smart pick if you want the Whataburger taste without a heavy meal. Pair it with apple slices and it stays light. Hungry people might need two.

#1 Whataburger

The classic Whataburger has 590 calories, 29 g of protein, 25 g of fat and 62 g of carbs. That’s a toasted five-inch bun, one patty, mustard, lettuce, tomato, pickles and onions. It’s the benchmark for the whole menu.

The size is generous, so it fills you up. The sodium is the part to watch. At 1,220 mg, it’s about 53% of the daily limit used on nutrition labels.

Double Meat Whataburger

The Double Meat Whataburger adds a second patty and comes in at about 840 calories. That’s roughly 250 more than the single. It’s a good pick for big appetites and protein seekers.

If you want extra meat without the jump, order the Double Meat Whataburger Jr. instead. It gives you two small patties on a smaller bun.

Triple Meat Whataburger

The Triple Meat Whataburger sits at the top of the burger list at about 1,070 calories. That is more than half of a typical 2,000-calorie day in one sandwich.

Consider it a “once in a while” order. If you want to try it, skip the fries or split a side with a friend.

Jalapeño & Cheese Whataburger

The Jalapeño & Cheese Whataburger is about 640 calories. You get a kick of heat from the jalapeños and a melted cheese layer on top of the standard burger build.

It’s one of the better flavor-for-calories picks if you like spice. The extra heat can make a smaller bun feel more satisfying.

Bacon & Cheese Whataburger

The Bacon & Cheese Whataburger is about 750 calories, with 39 g of protein and 37 g of fat. Its sodium is the highest of the burgers listed here at 1,910 mg, which is about 83% of the daily limit.

Calorie numbers for this burger vary by a few points across sources, so we call it “about 750.” It tastes great and it’s salty. Drink water and go easy on salty sides.

Avocado Bacon Burger

The Avocado Bacon Burger has 820 calories, 52 g of fat and 37 g of protein. It has the most fat of any burger in this guide. Creamy avocado and crisp bacon make it rich.

Its sodium, at 1,600 mg, is lower than the Bacon & Cheese. If you want richness, it’s a fair trade. If you’re watching fat, pick something else.

Patty Melt

The Patty Melt is a heavier, diner-style sandwich at about 940 calories. As a meal, the range jumps to 970 to 1,780 calories, depending on sides and drink.

Treat it as a full meal on its own. A side order of fries on top can turn it into a day’s worth of calories for some people.

Also Read:15+ Acai Bowl Menu Items, Toppings, Prices and Best Picks (2026)

Whataburger Chicken: Calories and Protein

Chicken options on the Whataburger nutrition menu often give you more protein per calorie than burgers. Breading and sauces change the math.

Whatachick’n Sandwich

The Whatachick’n Sandwich is 540 calories with Whatasauce and 580 calories with mayo. Both have 32 g of protein. The fat difference is clear: 22 g with Whatasauce and 28 g with mayo.

That small sauce switch saves 40 calories and 6 g of fat. It’s one of the easiest swaps on the menu.

Whatachick’n Strips (3 Piece)

The three-piece Whatachick’n Strips have 460 calories, 24 g of protein, 27 g of fat and 1,020 mg of sodium. Dipping sauces add calories on top.

Strips are crunchy and easy to share. As a meal with fries and a drink, the listed range is about 650 to 1,460 calories.

Grilled Chicken Sandwich

The Grilled Chicken Sandwich is the option to look at if you want to skip breading. Nutrition varies by sauce, and you can pick a sauce lower in calories than mayo.

We don’t list a single number here because our sources don’t agree. Check the Whataburger nutrition guide for your sauce choice before ordering.

Chicken Fajita Taco

The Chicken Fajita Taco shows up in nutrition roundups as one of the lowest-calorie hot items on the menu. It’s small, so pair it with something else if you want a full meal.

Our sources don’t agree on exact numbers, so check the official guide. It’s a good pick when you want something light and savory.

Breakfast Items

Whataburger serves breakfast, and many locations are open 24 hours. Breakfast numbers are easy to underestimate.

Breakfast Burger

The Breakfast Burger is 670 calories, 28 g of protein, 38 g of fat and 51 g of carbs. It combines burger-style heartiness with breakfast flavors.

It’s filling enough to count as lunch. If you want a lighter start, look at the taquitos or the egg sandwich.

Taquito with Bacon

The Taquito with Bacon is 360 calories, 17 g of protein and 20 g of fat. It also has 335 mg of cholesterol, which is high for its size because of the eggs.

It’s a quick, handheld, tortilla-wrapped breakfast. If you watch cholesterol, this is the number to know.

Egg Sandwich

The Egg Sandwich is listed at about 310 calories in public nutrition roundups. It’s a lighter breakfast pick that still feels like a real sandwich.

Because sources vary, confirm the number in the app for your order. Add bacon or cheese and the total rises.

Sides, Drinks and Extras

Sides are where many people add the most calories without noticing. A burger can look fine until the fries and soda arrive.

French Fries

Whataburger fries come in small, medium and large. A medium order lands in the 350 to 380 calorie range depending on the source. Large sizes can climb past 500.

The fries are thick-cut, which gives a soft middle and a crisp outside. They’re good, but they can double the calories of a smaller sandwich.

Onion Rings

A medium order of onion rings is 300 calories, with 17 g of fat and only 4 g of protein. They’re a crunchy side, but they don’t add much that fills you up beyond the calories.

If you want a side to share, onion rings split well between two people.

Drinks

Drinks add quiet calories. A small sweet tea is about 200 calories. A medium Dr Pepper is about 280, and a medium Sprite is about 290.

A 32 oz meal drink can add several hundred calories. Water or unsweetened tea saves a lot with no real loss.

Sauces and Dressings

Some dressings listed on Whataburger’s nutrition sheets add between 90 and 260 calories. Honey BBQ is on the lower end and 1000 Island is on the higher end.

If you add a dipping sauce, choose one and skip the rest. Ask for sauce on the side so you control the amount.

Meals and Combos: What the Numbers Really Look Like

A combo meal can change a burger’s numbers a lot. The #1 Whataburger is 590 calories alone. As a meal, the range runs from about 620 to 1,430 calories.

The low end uses apple slices and a zero-calorie drink. The high end uses fries and a large sugary drink. The same burger can be a light lunch or a very heavy one.

Here are the simplest ways to shape a meal:

• Swap fries for apple slices to drop a large chunk of calories.
• Choose a smaller size for fries and drinks.
• Pick water or unsweetened tea instead of soda.
• Share a side instead of ordering your own.

Best Picks by Goal

Which item wins depends on what you want.

Lowest Calorie Choices

• Whataburger Jr. at 310 calories
• Taquito with Bacon at 360 calories
• Egg Sandwich at about 310 calories
• Chicken Fajita Taco (check the official number)

Best for Protein

• Bacon & Cheese Whataburger at 39 g of protein
• Avocado Bacon Burger at 37 g of protein
• Whatachick’n Sandwich at 32 g of protein, with fewer calories than the bacon burgers

The Whatachick’n Sandwich with Whatasauce gives the best protein-to-calorie balance of the three.

Best for a Big Appetite

• Double Meat Whataburger at about 840 calories
• Patty Melt at about 940 calories
• Triple Meat Whataburger at about 1,070 calories

Best Balance of Size and Calories

The #1 Whataburger at 590 calories is the classic middle-ground order. It’s big enough to fill you up and still under 600.

Whataburger nutrition information helps you see what is in your burger, fries, and breakfast before you order. Whataburger is a Texas-founded burger chain known for its large burgers and made-to-order food. This guide covers the nutrition guide PDF, the calculator and app, breakfast calories, fries, cheeseburger calories, and typical prices.

Also Read:35+ Baan Thai Bistro Menu Items With Prices (Updated 2026)

Whataburger Nutrition Menu PDF

The Whataburger nutrition menu PDF is the official nutrition guide listing calories, fat, carbs, protein, sodium, and allergens for the menu. Several guides say it is available on the Whataburger website and covers hundreds of items, including sauces, add-ons, and drinks.

How to Find the Latest Guide

• Go to the Whataburger website and look for the Nutrition or allergen section.
• Check the date on the file, because the menu changes often.
• Avoid old PDF copies on random sites, which may show outdated numbers.

What the Guide Lists

Each item shows calories, total fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, fiber, sugars, and protein. Add-ons such as cheese, bacon, and sauces are listed as separate rows, so you add them to your burger’s total.

20 Popular Items at a Glance

Item	Approx. calories
Whataburger Jr.	310
Double Meat Whataburger Jr.	420
Whataburger	590
Jalapeño & Cheese Whataburger	680
Bacon & Cheese Whataburger	750
Avocado Bacon Burger	815 to 820
Double Meat Whataburger	830 to 835
Triple Meat Whataburger	1,070 to 1,075
Grilled Chicken Sandwich	About 430
Cobb Salad with Grilled Chicken	About 430
Whatachick’n Bites (9 pieces)	About 580
Small fries	270 to 280
Medium fries	400 to 420
Large fries	530 to 560
Medium onion rings	About 300
Honey Butter Chicken Biscuit	About 580
Taquito with cheese and sausage	About 420
Taquito with cheese and chorizo	About 450
Buttermilk Biscuit & Gravy	About 490
Sausage Breakfast on a Bun	About 525

A Note on Allergens

Most burgers contain wheat, soy, gluten, and sesame. Whataburger does not run allergen-free kitchens, so tell the staff about any allergy when you order.

Whataburger Nutrition Calculator

A Whataburger nutrition calculator lets you add menu items and see total calories, protein, carbs, and fat. It is useful because most people change their order with cheese, bacon, sauces, and different sizes.

How to Use a Calculator

1. Pick your main item, such as a Whataburger or a chicken sandwich.
2. Add extras like cheese, bacon, or sauce.
3. Add a side and a drink.
4. Read the total for calories, sodium, and protein.

Two Sample Orders

Order	Calculation	Total
Lighter order	Whataburger Jr. 310 + small fries 270 + diet drink 0	About 580
Bigger order	Bacon & Cheese Whataburger 750 + medium fries 400 + diet drink 0	About 1,150

Which Calculator to Trust

Many websites offer calculators, and some are not run by Whataburger. Use the official nutrition guide as the final check. Calculators that show ranges, such as for wings, are only estimates.

Watch the Sodium

Calories are only part of the story. A regular Whataburger has about 1,220 mg of sodium, and the Bacon & Cheese version is closer to 1,900 mg. Some sauces are low in calories but very high in sodium.

Whataburger Nutrition Menu Breakfast

The Whataburger breakfast nutrition menu includes taquitos, biscuits, platters, and breakfast sandwiches. Breakfast is typically served until about 11 a.m., but confirm the hours at your store.

Breakfast Calories

Item	Approx. calories
Taquito with cheese and sausage	420
Taquito with cheese and chorizo	450
Buttermilk Biscuit & Gravy	490
Sausage Breakfast on a Bun	525
Honey Butter Chicken Biscuit	580

Notes on the Numbers

• Taquito calories change with the filling, such as sausage, bacon, chorizo, or potato.
• Biscuit and gravy is high in sodium, at about 1,500 mg in one database.
• A WhataDeal or combo adds a side and drink, so the total can be much higher than the sandwich alone.

Smart Breakfast Choices

A taquito is one of the lower-calorie breakfast choices. Apple slices are about 30 calories and can replace hash browns. If you order a biscuit sandwich, check whether the combo includes a high-calorie drink.

Whataburger Nutrition Menu With Prices

If you want a Whataburger nutrition menu with prices, remember that prices change by city and over time. The figures below combine calorie data with price ranges from third-party menu guides.

Calories and Approximate Prices

Item	Calories	Approx. price
Whataburger Jr.	310	$3.69
Double Meat Whataburger Jr.	420	$4.49
Whataburger	590	$5.59 to $6.39
Jalapeño & Cheese Whataburger	680	$6.19
Bacon & Cheese Whataburger	750	$7.19
Avocado Bacon Burger	815 to 820	$7.19 to $7.69
Double Meat Whataburger	830 to 835	$6.79 to $7.49
Triple Meat Whataburger	1,070 to 1,075	$8.29
Honey Butter Chicken Biscuit	About 580	$4.69
Taquito with cheese	420 to 450	$3.79
Fries (from)	270 to 560	$2.19

Why Prices Differ

Whataburger restaurants are in many states, and prices depend on the local market. App and delivery prices can also be higher than in-store prices. The ranges above come from guides updated at different times.

Value Tips

• A Whataburger Jr. gives you the same taste with far fewer calories at a lower price.
• Meals and combos can save money, but check the drink and fries size.
• Skipping the extra cheese or bacon lowers both the price and the calories.

Whataburger Fries Calories

Whataburger fries calories depend on the size you order. The fries are skinny-cut and lightly salted, and a larger size adds a lot of calories.

Calories by Size

Size	Calories	Fat
Small	270 to 280	14 g
Medium	400 to 420	21 to 22 g
Large	530 to 560	28 g

Newer guides show slightly lower numbers (270, 400, and 530) than older ones (280, 420, and 560). Both sets are close, so the choice of size matters more than the exact figure.

Other Sides

• Onion rings: about 300 calories for a medium and about 600 for a large.
• Apple slices: about 30 calories.
• Hash brown sticks: a breakfast side, so check the guide for your size.

Why Fries Add Up Fast

A large order of fries has almost as many calories as a regular Whataburger. Sharing one order between two people is an easy way to cut the total.

How Many Calories in a Whataburger Cheeseburger

People often ask how many calories are in a Whataburger cheeseburger. The answer depends on the burger and the cheese you add.

Standard Whataburger With Cheese

A standard Whataburger is listed at about 590 calories. A large slice of American cheese adds about 90 calories, so a Whataburger with a slice of cheese is roughly 680 calories. This is our own estimate from adding the published numbers, so check the official guide.

Cheeseburgers on the Menu

Burger	Approx. calories
Whataburger Jr. with a small cheese slice	About 355
Double Meat Whataburger Jr. with cheese	About 470
Jalapeño & Cheese Whataburger	680
Bacon & Cheese Whataburger	750

Cheese Add-On Calories

• Small American cheese slice: about 45 calories.
• Large American cheese slice: about 90 calories.
• Monterey Jack: about 60 calories.
• Shredded cheddar: about 170 calories.

Full Meal Estimate

A Whataburger with cheese, medium fries, and a medium soft drink can reach about 1,250 to 1,350 calories. Drinks range from about 200 to 310 calories, depending on the size and flavor. A diet drink brings the total down.

Whataburger Nutrition Calculator App

If you search for the Whataburger nutrition calculator app, you will find two kinds of tools: the official Whataburger app and general calorie-tracking apps.

The Whataburger App

The Whataburger app lets you browse the menu and order ahead. One guide says it includes a calculator that updates your total as you add cheese, sauces, or extra patties. App features change, so open the menu and check for nutrition details yourself.

Calorie-Tracking Apps

Apps such as FatSecret and MyFoodDiary list Whataburger items. Some entries can be edited by users or may be out of date, so compare them with the official guide.

Tips for Using Any App

• Check the date of the nutrition data.
• Choose the exact size, bun, and toppings.
• Add sauces, because they can add sodium and calories.
• Save your usual order to compare changes later.

Also Read:10 Chipotle Menu Bowl Ideas to Try in 2026

Whataburger Medium Fries Calories

A Whataburger medium fries order has about 400 to 420 calories. It is the size most people get with a combo meal.

Nutrition Facts for Medium Fries

Nutrient	Approx. amount
Calories	400 to 420
Total fat	21 to 22 g
Saturated fat	3 to 3.5 g
Carbohydrates	47 to 51 g
Fiber	About 4 g
Protein	4 to 5 g
Sodium	260 to 400 mg

Why You See Different Numbers

Some websites list 350 to 390 calories for a medium order. These are often older figures or other databases. The current-style guides place a medium order at about 400 to 420 calories, which is around 20% of a 2,000-calorie day.

Ways to Lower the Total

• Order a small fries to save about 130 calories.
• Share a medium order with a friend.
• Swap the fries for apple slices, which have about 30 calories.
• Skip dipping sauces, which add calories and sodium.

Watch the Sodium

Sodium can sneak up on you. The #1 Whataburger has 1,220 mg. The Bacon & Cheese Whataburger has 1,910 mg. Public health guidance often uses about 2,300 mg per day as an upper limit, so one burger can use most of it.

Fries and strips add more. If you have high blood pressure or a sodium limit, check the numbers before ordering and ask your doctor what’s right for you.

Customizing Your Order

Whataburger is known for making orders “just like you like it.” That helps if you want to cut calories.

• Skip cheese or bacon to lower fat.
• Remove mayo or choose a lighter sauce.
• Hold the bun only if the restaurant can do it. Ask about it first.
• Add extra veggies like lettuce, tomato and onions for crunch.

We don’t give calorie savings for each change because they vary by item. Use the nutrition tool on the Whataburger site to check a custom order.

Allergen Information

Whataburger publishes allergen details on its website. Burgers, buns, sauces and breading may contain wheat, milk, egg, soy and other allergens. Fryers can be shared.

Menus and ingredients change. If you or someone you’re feeding has a food allergy, check the official allergen guide and tell the team when you order.

Frequently Asked Questions

How many calories are in a Whataburger?

The classic #1 Whataburger has 590 calories. It also has 29 g of protein, 25 g of fat and 62 g of carbs. Adding fries and a drink can bring a meal to well over 1,000 calories.

What is the lowest calorie item on the Whataburger menu?

The smallest burger, the Whataburger Jr., has 310 calories. A few breakfast items and the Chicken Fajita Taco are also on the lighter side. Check the official guide for current numbers.

What has the most protein at Whataburger?

The Bacon & Cheese Whataburger has about 39 g of protein, and the Avocado Bacon Burger has 37 g. For a lighter high-protein option, the Whatachick’n Sandwich has 32 g for 540 calories with Whatasauce.

How many calories are in Whataburger fries?

A medium order is roughly 350 to 380 calories, depending on the source. Large fries are higher and can pass 500 calories. Small fries make a lighter side.

Is Whataburger healthy?

Whataburger is fast food, so many items are high in calories, fat and sodium. You can eat lighter by choosing a Jr. burger, skipping fries or picking water. Balance it with the rest of your day.

How many calories are in a Whataburger meal?

It depends on your choices. A #1 Whataburger meal runs about 620 to 1,430 calories. Apple slices and a zero-calorie drink sit at the bottom, and fries with a large soda sit at the top.

Does Whataburger have allergen information?

Yes. Whataburger publishes allergen details online. Check the official allergen guide before ordering, and tell staff about any allergy.

Is Whataburger in the UK?

No. Whataburger operates in the United States, mostly in the south. UK readers can still use this guide for comparison, with “calories” matching “kcal.”

Final Thoughts

The Whataburger nutrition menu gives you plenty of room to eat the way you want. The #1 Whataburger at 590 calories is a solid starting point, and the Whataburger Jr. keeps things light. Chicken sandwiches offer strong protein, while triple patties and sides push totals up fast.Pick your main item first, then decide on sides. Swap fries for apple slices or choose a smaller drink, and you’ll save more than you’d expect. Enjoy your next order.