Whataburger Logo

Everything Keto at Whataburger

Eating out on a ketogenic diet can be tough! That’s why we’ve crunched the official data and put together this list of Whataburger keto options. This tool is interactive so you can change what counts 'keto-friendly' depending on your own dietary requirements.

As a default we're using 20g net carbohydrates as the maximum for keto-friendly options. When you are tracking your diet for keto, you'll want to keep track of your net carbohydrate intake, which equals total carbohydrates minus fiber.

For foods with slightly more carbs you might be interested in low-carb options at Whataburger.

Net Carbohydrate Limit

Sides and Salads

11601g10g9g9g9g30mg250mg3g
307g8g1g0g0g0mg0mg6g
40013g22g9g34g20g100mg730mg3g
71017g25g8g40g51g135mg2440mg4g
8020g20g0g0g0g0mg10mg11g
25526g36g10g8g10g30mg230mg25g
49538g48g10g33g20g100mg710mg25g
45043g49g6g7g25g0mg650mg3g
42048g52g4g5g21g0mg260mg1g

Burgers

47027g29g2g25g28g75mg1050mg7g
40027g29g2g19g23g50mg1130mg7g
42034g36g2g23g20g40mg700mg6g
31034g36g2g14g11g20mg580mg6g
61036g38g2g28g38g70mg1530mg7g
69536g37g1g31g40g80mg1290mg6g
69536g38g2g33g46g95mg1840mg6g
64037g39g2g32g39g80mg1970mg8g
63537g38g1g28g41g90mg1360mg6g
63039g40g1g34g35g85mg1660mg10g
60041g43g2g32g33g75mg1450mg11g
95044g45g1g49g61g125mg1760mg6g
64044g45g1g28g37g65mg1200mg6g
81547g51g4g37g49g85mg1510mg7g
49554g59g5g19g20g45mg890mg6g
111057g59g2g55g69g130mg1780mg11g
75058g62g4g39g37g80mg1910mg12g
83558g62g4g47g44g85mg1470mg12g
111558g62g4g54g71g130mg2510mg12g
107558g62g4g65g63g130mg1720mg12g
59058g62g4g29g25g45mg1220mg12g
68059g63g4g34g63g65mg1800mg12g
118559g62g3g59g77g155mg2620mg10g
108060g62g2g51g70g140mg1890mg11g
116063g66g3g61g71g145mg2750mg15g
105565g68g3g59g60g140mg2450mg18g
109566g69g3g60g62g140mg2310mg18g

Chicken

34528g31g3g29g12g80mg1340mg1g
39536g39g3g33g12g95mg1470mg6g
55037g40g3g25g32g60mg1370mg2g
40541g46g5g32g11g85mg910mg10g
64042g45g3g45g31g110mg1580mg2g
40552g53g1g24g13g45mg1300mg7g
65553g56g3g28g35g70mg2040mg6g
75054g60g6g43g37g105mg1400mg10g
64055g55g0g32g32g100mg1320mg10g
57055g64g9g27g27g55mg860mg14g
62058g59g1g26g32g65mg1690mg9g
65560g63g3g28g31g70mg1840mg13g
60062g63g1g30g25g70mg2080mg12g
99084g90g6g41g54g95mg2790mg10g
91084g87g3g38g42g90mg2430mg17g
1600198g210g12g32g78g115mg1850mg108g

Breakfast

19019g21g2g2g11g0mg500mg0g
33024g27g3g14g18g340mg640mg1g
40024g27g3g17g25g355mg810mg1g
32025g26g1g15g18g230mg770mg4g
51025g26g1g25g35g245mg1100mg4g
38025g28g3g17g20g350mg1040mg3g
42025g28g3g19g24g360mg1120mg2g
37025g28g3g16g20g350mg920mg2g
45025g28g3g19g27g365mg1100mg2g
29031g32g1g5g16g0mg600mg2g
33531g32g1g8g22g10mg790mg2g
52031g32g1g16g38g30mg990mg2g
42531g32g1g14g26g220mg1000mg2g
50033g34g1g16g32g230mg1200mg2g
69033g34g1g26g49g245mg1520mg2g
64033g34g1g29g41g690mg1170mg4g
83033g34g1g38g59g705mg1500mg4g
31033g34g1g15g12g220mg740mg5g
34040g41g1g5g17g0mg650mg8g
43054g57g3g15g24g340mg780mg1g
47055g58g3g17g26g350mg1060mg2g
66564g67g3g10g40g15mg2030mg4g
75567g71g4g16g46g25mg1500mg9g
86568g72g4g31g49g255mg2040mg6g
630105g108g3g9g17g0mg1350mg36g
910193g196g3g20g23g10mg2430mg44g
1100193g196g3g29g41g25mg2760mg44g

Desserts

23030g31g1g2g11g15mg180mg18g
27032g34g2g3g14g0mg260mg7g
23032g33g1g3g10g15mg200mg17g
32038g41g3g4g16g0mg230mg12g
58087g94g7g10g17g15mg1290mg38g

Kids

51042g42g0g16g28g40mg1300mg4g
76086g89g3g28g31g55mg1460mg38g
880128g132g4g23g30g50mg1160mg66g
950132g137g5g20g36g40mg1290mg66g
855138g142g4g17g26g20mg810mg70g

Drinks

50g0g0g1g0g0mg10mg0g
00g0g0g0g0g0mg65mg0g
50g0g0g1g0g0mg10mg0g
00g0g0g0g0g0mg65mg0g
00g0g0g0g0g0mg55mg0g
52g2g0g0g0g0mg20mg0g
104g4g0g0g0g0mg85mg0g
11013g13g0g8g3g10mg130mg12g
16027g27g0g8g3g10mg220mg25g
14036g36g0g0g0g0mg190mg36g
16037g37g0g2g0g0mg0mg33g
14038g38g0g0g0g0mg85mg37g
28051g51g0g0g0g0mg15mg49g
20053g53g0g0g0g0mg50mg53g
24065g65g0g0g0g0mg25mg64g
25070g70g0g0g0g0mg70mg69g
27073g73g0g0g0g0mg90mg73g
27074g74g0g0g0g0mg70mg73g

Shakes & Malts

43077g77g0g7g9g35mg370mg77g
50085g85g0g10g12g50mg500mg85g
52093g93g0g10g12g45mg500mg92g
55099g101g2g10g12g45mg500mg99g
570105g107g2g9g11g40mg480mg105g
580106g106g0g12g14g40mg480mg94g
570108g108g0g8g10g40mg460mg108g
630119g119g0g12g14g40mg500mg105g

The basics of ordering Keto at Whataburger

  • Your best bet is to get a bunless and sauceless burger, then just ask for yellow mustard, mayo or ranch on the side.

  • Water, coffee and tea are safe beverages for keto. You'll want to avoid soda completely. Diet sodas like Diet Coke, Coke Zero, and Diet Pepsi are all sugar free and keto-friendly. However, the artificial sweeteners in these drinks are known to increase sugar cravings, so we would not recommend them [Source].

What Counts as Keto?

Keto doesn’t necessarily mean zero carbs. A keto diet typically limits net carb intake to less than 50 grams per day—stricter versions of keto can be as low as 20 grams of net carbs a day. [Source]

What are net carbs and why do people doing keto count them instead of total carbs? Net carbs equal total carbs minus fiber, because the carbs in fiber are not digested and don’t cause the blood sugar increase that knocks you out of ketosis. [Source]

We’ve made a tool that lets you filter Whataburger menu items by net carbs. By default, this tool will show menu items under 20g of net carbs. Everybody has a different ketosis threshold, but most people will need to get under 50g net carbs to reach ketosis. General advice for people starting with this diet is to start with 50g, and go lower if your body is not reaching ketosis.

If you’re trying to eat a low-carb diet rather than a keto diet, we recommend you check out the list of low-carb menu items at Whataburger. How many carbs is low-carb? This depends on your weight, but is typically defined as less than 130g of carbohydrates per day [Source].

What Restaurants are Keto Friendly?

If you’re new to keto, you might be struggling with adjusting to this new way of eating. After all, it's not just a diet change, but an entire lifestyle change. Not only are your options more limited than ever, but sometimes you have to [explain what you're doing] to the people you're dining with!

Luckily in the few years alone, keto has gone from a niche diet a mainstream one. The spotlight has only grown on keto-friendly meals, with its proven track record of helping people with weight loss, as well as blood sugar control for type 2 diabetes [Source].

More and more restaurants are beginning to introduce low carb options to cater to those following a keto diet. Here are some our recommendations if you're looking for keto-friendly options at Hamburgers restaurants.

Chipotle

One of the most popular fast-casual restaurants, Chipotle offers a variety of keto-friendly options. For your entrée, you can choose from a chicken, steak, or carnitas burrito bowl with lettuce, cheese, sour cream, and guacamole. Just be sure to skip the rice and beans.

Chick-fil-A

Chick-fil-A is another great option for those following a keto diet. For your main entrée, you can choose from a grilled chicken sandwich (without the bun of course), grilled nuggets, or a Cobb salad. And don’t forget to add a side of avocado ranch dressing – it’s delicious!

Panera Bread

Panera Bread is a great place to go for a quick and healthy meal. For your main entrée, you can choose from a variety of salads, including the popular Greek salad and the chicken Caesar salad. Just be sure to ask for no croutons and skip the bread.

P.F. Chang’s

P.F. Chang’s is a great option if you’re looking for something a little more filling. For your main entrée, you can choose from a variety of chicken, steak, and shrimp dishes. Just be sure to ask for no rice.

Texas Roadhouse

Texas Roadhouse is the classic place to go when you’re craving a steak. For your main entrée, you can choose from a variety of steak, chicken, and shrimp dishes. As long as you don’t get rice you are eating very keto-friendly!

These are just a few of the many keto-friendly restaurants that are out there. Next time you’re feeling hungry, you can rest assured that you’ll be able to find a delicious and keto-friendly meal.

On our Every Keto Option At Every Fast Food Chain Index, we have keto options at restaurant. Good luck, and happy ketosis!

Frequently Asked Questions

How do I know how many carbs to eat on a ketogenic diet?

This is a common question; the answer will vary from person to person. Some people can eat 50g net carbs and maintain ketosis. Other people can't go over 25 without breaking ketosis (however this is more rare).

The point of keeping net carbs lower (say around 25g) is to get you into ketosis faster and help you adapt faster.

Keep in mind that higher activity levels mean you can go higher without breaking ketosis. This is because highly active people will have higher muscle insulin sensitivity, which will help take up glucose from the blood instead of it interrupting ketosis.

The Healthy Fast Newsletter

You'll be the first to know about new features, new restaurant data, and articles. You'll only get content that will help you become the healthiest version of yourself.