Pit StopWhataburger: high-protein, low-calorie picks
Here are the 242 Whataburger items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Whataburger publishes (see the source).
145 items are 400 calories or less. 34 have 30 g of protein or more. The most protein at 400 calories or less is Garden Salad with Whatachick’n (35 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Garden Salad with Whatachick’n1 salad | 400 | 35 | 22 | 20 |
| Garden Salad with Grilled Chicken1 salad | 290 | 34 | 12 | 12 |
| Apple & Cranberry Salad with Grilled Chicken1 salad | 380 | 33 | 38 | 12 |
| Grilled Chicken Melt1 sandwich | 390 | 33 | 39 | 11 |
| Garden Salad with Spicy Chicken1 salad | 400 | 32 | 22 | 21 |
| Bacon & Cheese Whataburger Jr.1 sandwich | 400 | 21 | 37 | 18 |
| Cobb Salad1 salad | 300 | 20 | 8 | 21 |
| Taquito with Cheese & Bacon1 taquito | 400 | 20 | 29 | 23 |
| Breakfast On A Bun with Bacon1 sandwich | 360 | 18 | 35 | 16 |
| Taquito with Bacon1 taquito | 360 | 17 | 29 | 20 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cobb Salad with Whatachick’n1 salad | 540 | 45 | 20 | 31 |
| Cobb Salad with Grilled Chicken1 salad | 430 | 44 | 10 | 23 |
| Cobb Salad with Spicy Chicken1 salad | 550 | 43 | 21 | 32 |
| Apple & Cranberry Salad with Whatachick’n1 salad | 490 | 34 | 47 | 20 |
| Grilled Chicken Sandwich with Whatasauce1 sandwich | 430 | 32 | 44 | 14 |
| Grilled Chicken Sandwich with Mayonnaise1 sandwich | 470 | 32 | 42 | 20 |
| Whatachick’n Sandwich with Whatasauce1 sandwich | 540 | 32 | 54 | 22 |
| Whatachick’n Sandwich with Mayonnaise1 sandwich | 580 | 32 | 52 | 28 |
| Jr. Sweet & Spicy Bacon Burger1 sandwich | 600 | 32 | 42 | 33 |
| Apple & Cranberry Salad with Spicy Chicken1 salad | 500 | 31 | 49 | 21 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Garden Salad with Grilled Chicken1 salad | 290 | 34 | 11.7 |
| Cobb Salad with Grilled Chicken1 salad | 430 | 44 | 10.2 |
| Garden Salad with Whatachick’n1 salad | 400 | 35 | 8.8 |
| Apple & Cranberry Salad with Grilled Chicken1 salad | 380 | 33 | 8.7 |
| Grilled Chicken Melt1 sandwich | 390 | 33 | 8.5 |
| Cobb Salad with Whatachick’n1 salad | 540 | 45 | 8.3 |
| Garden Salad with Spicy Chicken1 salad | 400 | 32 | 8.0 |
| Cobb Salad with Spicy Chicken1 salad | 550 | 43 | 7.8 |
| Grilled Chicken Sandwich with Whatasauce1 sandwich | 430 | 32 | 7.4 |
| Apple & Cranberry Salad with Whatachick’n1 salad | 490 | 34 | 6.9 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Breakfast Platter with Bacon1 platter | 600 | 28 | 39 | 38 |
| Breakfast On A Bun with Sausage1 sandwich | 510 | 27 | 35 | 28 |
| Jalapeño Cheddar Biscuit Sandwich with Bacon1 sandwich | 500 | 19 | 31 | 32 |
| Breakfast On A Bun with Bacon1 sandwich | 360 | 18 | 35 | 16 |
| Buttermilk Biscuit Sandwich with Bacon1 sandwich | 490 | 18 | 35 | 31 |
| Jalapeño Cheddar Biscuit with Sausage1 biscuit | 510 | 18 | 30 | 35 |
| Buttermilk Biscuit with Sausage1 biscuit | 510 | 17 | 35 | 34 |
| Jalapeño Cheddar Biscuit with Egg & Cheese1 biscuit | 440 | 16 | 30 | 28 |
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Questions
What item under 1,000 calories has the most protein at Whataburger?
Green Chile Double (1 sandwich): 54 g protein, 980 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Whataburger?
At 400 calories or less, the most protein comes from Garden Salad with Whatachick’n (1 salad): 35 g protein, 400 calories; Garden Salad with Grilled Chicken (1 salad): 34 g protein, 290 calories; Apple & Cranberry Salad with Grilled Chicken (1 salad): 33 g protein, 380 calories.
What is a high-protein breakfast at Whataburger?
Breakfast Platter with Bacon (1 platter): 28 g protein, 600 calories; Breakfast On A Bun with Sausage (1 sandwich): 27 g protein, 510 calories; Jalapeño Cheddar Biscuit Sandwich with Bacon (1 sandwich): 19 g protein, 500 calories.
Where do these Whataburger numbers come from?
From the nutrition information Whataburger publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.