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Healthy Whataburger options: what to order

The healthiest Whataburger meals on the 2026 menu: most protein, fewest calories, least sodium. Picked for losing weight without skipping the drive-thru.

2026Freshest menu data

Checked Sep 9, 2026 All 49 meals

Most protein per calorie

Garden Salad w/ Grilled Chicken

290cal

P 34 g · C 12 g · F 12 g

11.7 g of protein for every 100 calories.

Lightest meal with 20 g+ protein

Cobb Salad

300cal

P 20 g · C 8 g · F 21 g

300 calories and still 20 g of protein.

Best under 500 cal with 30 g+ protein

Cobb Salad with Grilled Chicken

430cal

P 44 g · C 10 g · F 23 g

44 g of protein in 430 calories.

Lowest sodium with 20 g+ protein

Garden Salad w/ Whatachickn

400cal

P 35 g · C 22 g · F 20 g

700 mg sodium, 30% of a day.

High protein, 30 g or more

21 meals, fewest calories first


Garden Salad w/ Grilled ChickenSalads · Grilled Chicken	290	34 g	12 g	12 g	770 mg
Garden Salad w/ WhatachicknSalads · Whatachickn	400	35 g	22 g	20 g	700 mg
Garden Salad with Spicy ChickenSalads · Spicy Chicken	400	32 g	22 g	21 g	1,070 mg
Cobb Salad with Grilled ChickenSalads · Grilled Chicken	430	44 g	10 g	23 g	1,160 mg
#11 Grilled Chicken Sandwich with MayonnaiseChicken · Mayonnaise	470	32 g	42 g	20 g	980 mg
Cobb Salad with Whatachick'nSalads · Whatachick'n	540	45 g	20 g	31 g	1,090 mg
#12 Spicy Chicken SandwichChicken	550	31 g	50 g	26 g	1,490 mg
Cobb Salad with Spicy ChickenSalads · Spicy Chicken	550	43 g	21 g	32 g	1,420 mg
#10 Whatachick'n Sandwich with MayonnaiseBreakfast · Mayonnaise	580	32 g	52 g	28 g	900 mg
Sweet & Spicy Bacon Burger JrJr. Meals · 209 g	600	32 g	42 g	33 g	1,350 mg
#4 Jalapeno & Cheese WhataburgerBurgers	680	34 g	63 g	32 g	1,800 mg
Mushroom Swiss Burger JrBurgers · 229 g	700	32 g	47 g	42 g	1,380 mg
#5 Bacon & Cheese WhataburgerBurgers	750	39 g	62 g	37 g	1,910 mg
#6 Avocado Bacon BurgerLimited & All-Time Favorites	820	37 g	52 g	52 g	1,600 mg
#2 Double Meat WhataburgerBurgers	830	47 g	62 g	44 g	1,470 mg
Honey BBQ Chicken Strip SandwichWhatadeals · 301 g	890	38 g	87 g	42 g	2,430 mg
Whataburger Patty MeltLimited & All-Time Favorites · 331 g	940	49 g	45 g	61 g	1,760 mg
Green Chile DoubleBurgers · 379 g	980	54 g	61 g	57 g	1,950 mg
Buffalo Ranch Chicken Strip SandwichWhatadeals	990	41 g	90 g	51 g	2,790 mg
#3 Triple Meat WhataburgerBurgers	1,070	65 g	62 g	63 g	1,720 mg
Sweet & Spicy Bacon BurgerLimited & All-Time Favorites · 392 g	1,080	60 g	69 g	62 g	2,310 mg

Under 400 calories

12 meals, most protein first


Garden Salad w/ WhatachicknSalads · Whatachickn	400	35 g	22 g	20 g	700 mg
Garden Salad w/ Grilled ChickenSalads · Grilled Chicken	290	34 g	12 g	12 g	770 mg
Garden Salad with Spicy ChickenSalads · Spicy Chicken	400	32 g	22 g	21 g	1,070 mg
Whataburger Jr w/ Bacon & CheeseBurgers · 190 g	400	21 g	37 g	18 g	1,140 mg
Cobb SaladSalads · Plain	300	20 g	8 g	21 g	610 mg
# 20 Taquito with Cheese & BaconBurgers · Cheese & Bacon	400	20 g	29 g	23 g	1,050 mg
# 21 Breakfast On A Bun with BaconBreakfast · Bacon	360	18 g	35 g	16 g	940 mg
Taquito w/ BaconEntrees · Bacon	360	17 g	29 g	20 g	830 mg
Taquito w/ SausageEntrees · Sausage	380	16 g	28 g	23 g	840 mg
Egg SandwichBreakfast · 129 g	310	15 g	34 g	12 g	740 mg
Taquito w/ PotatoEntrees · Potato	400	15 g	38 g	21 g	880 mg
#7 Whataburger Jr.Burgers	310	14 g	37 g	11 g	750 mg

Eat at Whataburger. Still lose weight.

At Whataburger, the Garden Salad w/ Grilled Chicken is 290 calories and the Sweet & Spicy Bacon Burger is 1,080. MenuTrim builds your personal plan and shows which one fits today.

Daily calories for your goalFrom your weight, goal weight and pace.
A protein target and a per-meal limitSo one meal out doesn't take the whole day.
The date you'll reach your goalAn estimate from your pace, updated as you log.
Whataburger orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.

Build your plan in the app.

Questions

What is the healthiest thing to order at Whataburger?

By protein per calorie it is the Garden Salad w/ Grilled Chicken: 290 calories with 34 g of protein. Healthy depends on your goal, so the picks above cover the lightest meal, the most protein and the lowest sodium.

What is the highest-protein meal at Whataburger?

The #3 Triple Meat Whataburger has 65 g of protein and 1,070 calories.

Which Whataburger meals are under 400 calories?

Garden Salad w/ Whatachickn (400 cal), Garden Salad w/ Grilled Chicken (290 cal), Garden Salad with Spicy Chicken (400 cal), Whataburger Jr w/ Bacon & Cheese (400 cal), Cobb Salad (300 cal).

What is the highest-calorie meal at Whataburger?

The Sweet & Spicy Bacon Burger at 1,080 calories, 62 g of fat and 2,310 mg of sodium.