The grilled-chicken salads and sandwiches that quietly carry the protein, the single Whataburger that still fits, and the sodium to watch, built from Whataburger's own published nutrition and Nishi's GLP-1 scoring lens.
Not affiliated with, sponsored by, or endorsed by Whataburger. "Whataburger" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Whataburger in their official US Nutrition Guide (2021 edition), per whole published item. Salads are listed with grilled chicken; dressings are separate and not included. The Grilled Chicken Sandwich values are for the default Whatasauce build. The #1 Whataburger is a single beef patty. Menus change; verify in the restaurant (updated Nutritional information as of March 29, 2021 (Whataburger published US Nutrition Guide; dated, pending a freshness re-check)).
The quick take
Whataburger's quietly strong orders are the grilled-chicken salads and sandwiches. A Garden Salad with grilled chicken is 290 calories for 34 g of protein, a Cobb Salad with grilled chicken is 44 g, and the Grilled Chicken Sandwich is 430 calories with 32 g of protein. If you want the burger it is famous for, order a single #1 Whataburger (590 calories) rather than a Double or Triple Meat, and skip the Patty Melt and Mushroom Swiss, which clear 900 to 1,100. The real watch-out at Whataburger is sodium: many items pass 1,500 mg and a few sandwiches top 2,400, so go grilled, keep extra sauces and dressings on the side, and pair with a small fries or apple slices instead of a large fries. Note: Whataburger's published guide is a 2021 edition, so treat these as close estimates and verify in the restaurant.
Garden Salad with Grilled ChickenBest fit
34 g protein · 290 cal · 12 g carbs · 12 g fat · 6 g fiber
34 g protein · lots of protein for the calories · 6 g fiber · lower fat
Show the math
Protein34 gstrong at 30 g or morestrong
Protein density11.7 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat37.2% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density290 kcalflag if density under 4 and 300 kcal or moreok
Sodium770 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Cobb Salad with Grilled ChickenBest fit
44 g protein · 430 cal · 10 g carbs · 23 g fat · 3 g fiber
44 g protein · lots of protein for the calories · lower fat
Show the math
Protein44 gstrong at 30 g or morestrong
Protein density10.2 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat48.1% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density430 kcalflag if density under 4 and 300 kcal or moreok
Sodium1160 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Apple & Cranberry Salad with Grilled ChickenBest fit
33 g protein · 380 cal · 38 g carbs · 12 g fat · 6 g fiber
33 g protein · lots of protein for the calories · 6 g fiber · lower fat
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density8.7 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat28.4% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density380 kcalflag if density under 4 and 300 kcal or moreok
Sodium780 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Chicken MeltBest fit
33 g protein · 390 cal · 39 g carbs · 11 g fat · 3 g fiber
watch: 1330 mg sodium
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density8.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat25.4% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density390 kcalflag if density under 4 and 300 kcal or moreok
Sodium1330 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Whatachick'n Bites (6)Best fit
30 g protein · 390 cal · 25 g carbs · 19 g fat · 2 g fiber
30 g protein · lots of protein for the calories · lower fat
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density7.7 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat43.8% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density390 kcalflag if density under 4 and 300 kcal or moreok
Sodium780 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Fajita TacoGood fit
29 g protein · 340 cal · 31 g carbs · 11 g fat · 3 g fiber
29 g protein · lots of protein for the calories · lower fat
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density8.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat29.1% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density340 kcalflag if density under 4 and 300 kcal or moreok
Sodium1200 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Chicken Sandwich (with Whatasauce)Good fit
32 g protein · 430 cal · 44 g carbs · 14 g fat · 4 g fiber
32 g protein · lower fat
Show the math
Protein32 gstrong at 30 g or morestrong
Protein density7.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat29.3% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density430 kcalflag if density under 4 and 300 kcal or moreok
Sodium1030 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Double Meat WhataburgerGood fit
47 g protein · 830 cal · 62 g carbs · 44 g fat · 4 g fiber
watch: 1470 mg sodium
Show the math
Protein47 gstrong at 30 g or morestrong
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat47.7% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density830 kcalflag if density under 4 and 300 kcal or moreok
Sodium1470 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Spicy Chicken SandwichGood fit
31 g protein · 550 cal · 50 g carbs · 26 g fat · 4 g fiber
watch: 1490 mg sodium
Show the math
Protein31 gstrong at 30 g or morestrong
Protein density5.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat42.5% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density550 kcalflag if density under 4 and 300 kcal or moreok
Sodium1490 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Jalapeño & Cheese WhataburgerGood fit
34 g protein · 680 cal · 63 g carbs · 32 g fat · 4 g fiber
watch: 1800 mg sodium
Show the math
Protein34 gstrong at 30 g or morestrong
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat42.4% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density680 kcalflag if density under 4 and 300 kcal or moreok
Sodium1800 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
#1 WhataburgerGood fit
29 g protein · 590 cal · 62 g carbs · 25 g fat · 4 g fiber
watch: 1220 mg sodium
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density4.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat38.1% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density590 kcalflag if density under 4 and 300 kcal or moreok
Sodium1220 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Whataburger Jr.Good fit
14 g protein · 310 cal · 37 g carbs · 11 g fat · 2 g fiber
14 g protein · lower fat
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat31.9% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density310 kcalflag if density under 4 and 300 kcal or moreok
Sodium750 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Honey BBQ Chicken Strip SandwichGood fit
38 g protein · 890 cal · 87 g carbs · 42 g fat · 3 g fiber
watch: 2430 mg sodium
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat42.5% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density890 kcalflag if density under 4 and 300 kcal or moreok
Sodium2430 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Garden Salad (no chicken)Lower fit
10 g protein · 160 cal · 10 g carbs · 10 g fat · 5 g fiber
watch: higher fat (56.3% of calories)
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density6.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat56.3% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density160 kcalflag if density under 4 and 300 kcal or moreok
Sodium220 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Whatachick'n Strips (3)Lower fit
24 g protein · 460 cal · 30 g carbs · 27 g fat · 1 g fiber
watch: higher fat (52.8% of calories)
Show the math
Protein24 gstrong at 30 g or morebelow 30 g
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.8% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density460 kcalflag if density under 4 and 300 kcal or moreok
Sodium1020 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Whataburger Patty MeltLower fit
49 g protein · 940 cal · 45 g carbs · 61 g fat · 1 g fiber
watch: higher fat (58.4% of calories), 1760 mg sodium
Show the math
Protein49 gstrong at 30 g or morestrong
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat58.4% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density940 kcalflag if density under 4 and 300 kcal or moreok
Sodium1760 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Mushroom Swiss BurgerLower fit
56 g protein · 1110 cal · 61 g carbs · 70 g fat · 3 g fiber
watch: higher fat (56.8% of calories), 1890 mg sodium
Show the math
Protein56 gstrong at 30 g or morestrong
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat56.8% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1110 kcalflag if density under 4 and 300 kcal or moreok
Sodium1890 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Avocado (add-on)Lower fit
1 g protein · 90 cal · 4 g carbs · 9 g fat · 3 g fiber
watch: higher fat (90% of calories)
Show the math
Protein1 gstrong at 30 g or morebelow 30 g
Protein density1.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat90% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density90 kcalflag if density under 4 and 300 kcal or moreok
Sodium20 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Small French FriesLower fit
3 g protein · 270 cal · 34 g carbs · 14 g fat · 3 g fiber
3 g protein · lower fat
Show the math
Protein3 gstrong at 30 g or morebelow 30 g
Protein density1.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat46.7% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density270 kcalflag if density under 4 and 300 kcal or moreok
Sodium170 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Large French FriesLower fit
6 g protein · 530 cal · 68 g carbs · 28 g fat · 6 g fiber
watch: energy-dense, low protein
Show the math
Protein6 gstrong at 30 g or morebelow 30 g
Protein density1.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat47.5% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density530 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium350 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Medium French FriesLower fit
4 g protein · 400 cal · 51 g carbs · 21 g fat · 4 g fiber
watch: energy-dense, low protein
Show the math
Protein4 gstrong at 30 g or morebelow 30 g
Protein density1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat47.3% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density400 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium260 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Apple SlicesLower fit
0 g protein · 30 cal · 8 g carbs · 0 g fat · 1 g fiber
0 g protein · lower fat
Show the math
Protein0 gstrong at 30 g or morebelow 30 g
Protein density0 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat0% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density30 kcalflag if density under 4 and 300 kcal or moreok
Sodium0 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Numbers are for one whole published item as Whataburger lists it (a numbered sandwich, a salad with grilled chicken, a side, or an add-on). Whataburger does not publish per-item gram weights in this guide, so portions are described by item rather than grams.. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Garden Salad with Grilled ChickenBest fit
34 g protein · 290 cal · 12 g fat · 770 mg sodium
34 g protein · lots of protein for the calories · 6 g fiber · lower fat
Show the math
Protein34 gstrong at 25 g or morestrong
Protein density11.7 g per 100 kcalstrong at 10+, weak under 6strong
Fat37.2% of caloriesflag over 37.5% or friedok
Fiber6 greward 5+, flag over 18rewarded
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density290 kcalflag if density under 6 and 300 kcal or moreok
Sodium770 mginformational over 800 mgok
Best fit. Strong protein (25 g or more) and strong density (10 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Cobb Salad with Grilled ChickenGood fit
44 g protein · 430 cal · 23 g fat · 1160 mg sodium
watch: higher fat (48.1% of calories), 1160 mg sodium
Show the math
Protein44 gstrong at 25 g or morestrong
Protein density10.2 g per 100 kcalstrong at 10+, weak under 6strong
Fat48.1% of caloriesflag over 37.5% or friedflagged
Fiber3 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density430 kcalflag if density under 6 and 300 kcal or moreok
Sodium1160 mginformational over 800 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Apple & Cranberry Salad with Grilled ChickenGood fit
33 g protein · 380 cal · 12 g fat · 780 mg sodium
33 g protein · 6 g fiber · lower fat
Show the math
Protein33 gstrong at 25 g or morestrong
Protein density8.7 g per 100 kcalstrong at 10+, weak under 6moderate
Fat28.4% of caloriesflag over 37.5% or friedok
Fiber6 greward 5+, flag over 18rewarded
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density380 kcalflag if density under 6 and 300 kcal or moreok
Sodium780 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Chicken MeltGood fit
33 g protein · 390 cal · 11 g fat · 1330 mg sodium
watch: 1330 mg sodium
Show the math
Protein33 gstrong at 25 g or morestrong
Protein density8.5 g per 100 kcalstrong at 10+, weak under 6moderate
Fat25.4% of caloriesflag over 37.5% or friedok
Fiber3 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density390 kcalflag if density under 6 and 300 kcal or moreok
Sodium1330 mginformational over 800 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Fajita TacoGood fit
29 g protein · 340 cal · 11 g fat · 1200 mg sodium
watch: 1200 mg sodium
Show the math
Protein29 gstrong at 25 g or morestrong
Protein density8.5 g per 100 kcalstrong at 10+, weak under 6moderate
Fat29.1% of caloriesflag over 37.5% or friedok
Fiber3 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density340 kcalflag if density under 6 and 300 kcal or moreok
Sodium1200 mginformational over 800 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Chicken Sandwich (with Whatasauce)Good fit
32 g protein · 430 cal · 14 g fat · 1030 mg sodium
watch: 1030 mg sodium
Show the math
Protein32 gstrong at 25 g or morestrong
Protein density7.4 g per 100 kcalstrong at 10+, weak under 6moderate
Fat29.3% of caloriesflag over 37.5% or friedok
Fiber4 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density430 kcalflag if density under 6 and 300 kcal or moreok
Sodium1030 mginformational over 800 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Whatachick'n Bites (6)Lower fit
30 g protein · 390 cal · 19 g fat · 780 mg sodium
watch: higher fat (43.8% of calories)
Show the math
Protein30 gstrong at 25 g or morestrong
Protein density7.7 g per 100 kcalstrong at 10+, weak under 6moderate
Fat43.8% of caloriesflag over 37.5% or friedflagged
Fiber2 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density390 kcalflag if density under 6 and 300 kcal or moreok
Sodium780 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
#1 WhataburgerLower fit
29 g protein · 590 cal · 25 g fat · 1220 mg sodium
watch: higher fat (38.1% of calories), energy-dense, low protein, 1220 mg sodium
Show the math
Protein29 gstrong at 25 g or morestrong
Protein density4.9 g per 100 kcalstrong at 10+, weak under 6low density
Fat38.1% of caloriesflag over 37.5% or friedflagged
Fiber4 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density590 kcalflag if density under 6 and 300 kcal or moreflagged
Sodium1220 mginformational over 800 mgshown; does not change the tier
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Whataburger Jr.Lower fit
14 g protein · 310 cal · 11 g fat · 750 mg sodium
watch: energy-dense, low protein
Show the math
Protein14 gstrong at 25 g or morebelow 25 g
Protein density4.5 g per 100 kcalstrong at 10+, weak under 6low density
Fat31.9% of caloriesflag over 37.5% or friedok
Fiber2 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density310 kcalflag if density under 6 and 300 kcal or moreflagged
Sodium750 mginformational over 800 mgok
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
What's the most GLP-1-friendly order at Whataburger?
A salad with grilled chicken or the Grilled Chicken Sandwich. A Garden Salad with grilled chicken is 290 calories for 34 g of protein, and the Grilled Chicken Sandwich is 430 calories with 32 g of protein. Ask for dressing on the side, since a ranch packet can add 240 calories.
What's the highest-protein option at Whataburger?
The Cobb Salad with grilled chicken leads at 44 g of protein for 430 calories. The Garden Salad with grilled chicken is close behind at 34 g for just 290 calories and is the leaner pick. Both beat any single burger on protein-per-calorie.
Can I have an actual Whataburger on a GLP-1?
Yes, if you keep it to a single #1 Whataburger (590 calories, 29 g of protein) rather than a Double or Triple Meat. A Whataburger Jr. is lighter at 310 calories. Skip the Patty Melt and Mushroom Swiss, which run 940 to 1,110.
Grilled or fried chicken at Whataburger?
Grilled wins for a GLP-1. The Grilled Chicken Sandwich is 430 calories and the Grilled Chicken Melt 390, both around 32 to 33 g of protein, versus the fried Whatachick'n Strips and crispy sandwiches that run higher in calories and fat for similar protein. Both grilled picks are still salty (around 1,000 to 1,330 mg), so keep extra sauces on the side.
Isn't Whataburger high in sodium?
Yes, that's the main thing to manage here. Many items clear 1,500 mg and a few sandwiches top 2,400 mg. Order grilled, keep extra sauces and dressings on the side, choose a salad or a single burger over the loaded sandwiches, and drink water.
Is Whataburger OK to eat on a GLP-1?
Yes, with intention. Lead with a grilled-chicken salad or the Grilled Chicken Sandwich for 32 to 44 g of protein, keep any burger to a single #1 or a Jr., pick a small fries or apple slices, and go easy on sodium and extra sauces. Note the published guide is a 2021 edition, so treat the numbers as close estimates.
Cross-chain picks and head-to-heads, scored the same published way.
