Are Whataburger French Fries Healthy? A Nutritional Breakdown

November 23, 2025 •

3 min read

According to the Whataburger official nutrition information, a large order of their French fries contains approximately 530 calories and 28 grams of fat. Given these numbers, many people question: are Whataburger french fries healthy? Let's dive into the nutritional details to provide a clearer picture.

Quick Summary

Examining Whataburger french fries shows they are high in calories, fat, and sodium, making them an indulgence rather than a healthy food. Portion size heavily impacts nutritional load, and healthier alternatives exist on the menu. Healthiness is subjective and depends on overall dietary context.

Key Points

High Calories: A large serving of Whataburger fries contains over 500 calories, representing a high-energy intake for a single side dish.
High in Fat: The deep-frying process results in a high-fat content, with a large order containing 28g of fat, much of which is saturated.
Sodium Content: Whataburger's fries are high in sodium, with a large serving having 350mg, which is a concern for blood pressure.
Portion Size is Key: Choosing a small size drastically reduces the calorie, fat, and sodium intake, making it a much more moderate indulgence.
Healthier Alternatives Exist: Whataburger offers low-calorie, low-fat side options like apple slices that are a healthier choice.
Deep-Frying Impact: The cooking method fundamentally changes the potato from a nutritious vegetable to a calorie-dense food by adding significant oil.

A Deep Dive into Whataburger French Fry Nutrition

While delicious, fast-food French fries are often criticized for their nutritional profile. A closer look at Whataburger’s fries reveals some key metrics that are important for consumers to understand. The nutritional content varies significantly by serving size, so it's essential to examine each option.

Whataburger French Fry Nutritional Facts

Based on data from Whataburger and nutritional trackers, here is a detailed breakdown for their small, medium, and large fries:

Small French Fries
- Calories: Approximately 270 calories
- Total Fat: 14g
- Saturated Fat: 2g
- Sodium: 170mg
- Carbohydrates: 34g
- Protein: 3g
Medium French Fries
- Calories: Approximately 400 calories
- Total Fat: 21g
- Saturated Fat: 3g
- Sodium: 260mg
- Carbohydrates: 51g
- Protein: 4g
Large French Fries
- Calories: Approximately 530 calories
- Total Fat: 28g
- Saturated Fat: 3.5g
- Sodium: 350mg
- Carbohydrates: 68g
- Protein: 6g

These figures clearly show that the calorie, fat, and sodium content are substantial, especially in the larger sizes. A large order of fries can account for a quarter of the average person's daily calorie recommendation.

The Impact of Deep Frying

The primary reason for the high-fat content is the deep-frying process. Potatoes, when fried in oil, absorb a significant amount of fat, converting a simple vegetable into a calorie-dense side dish. This method also reduces the original nutritional value of the potato. While Whataburger's fries contain no cholesterol, the high fat and sodium levels are still concerning for cardiovascular health, particularly when consumed regularly or in large quantities.

Whataburger vs. Other Fast-Food Fries

To put the nutrition into perspective, here is a comparison of large fries from Whataburger and a few other popular fast-food chains based on search results:


Item	Calories	Fat (g)	Saturated Fat (g)	Sodium (mg)
Whataburger (Large)	530	28	3.5	350
McDonald's (Medium)	~320	~15	~2	~230
Burger King (Regular)	287	12.9	4.8	210
Five Guys (Regular)	953	Not specified	Not specified	Not specified

Note: Nutritional information can vary based on restaurant location and portion size definitions. Five Guys fries are known for being particularly high in calories.

As the table indicates, Whataburger's large fries are a substantial caloric choice compared to regular or medium options from competitors. However, they are not as extreme as the notoriously high-calorie offerings from places like Five Guys. The comparison shows that while all fast-food fries are indulgent, they exist on a spectrum of nutritional impact.

Whataburger's Healthier Side Options

For those looking to enjoy a meal at Whataburger while making healthier side choices, there are alternatives. The most notable is the apple slices option, which offers a much lower-calorie, low-fat alternative.

Apple Slices: A serving of Whataburger's apple slices contains just 30 calories and no fat or cholesterol. It also provides fiber and Vitamin C, making it a genuinely healthy side choice.
Garden Salad: Opting for a garden salad (hold the creamy dressing) provides a way to get more vegetables and fiber with your meal, significantly reducing the calorie and fat intake from the side.

Making Healthier Fries at Home

If you love the flavor of fries but want a healthier version, making them at home is the best solution. Baking or using an air fryer dramatically cuts down on the amount of oil needed. Here is a simple baked fry recipe derived from healthier cooking methods:

Prep the potatoes: Cut potatoes into strips, then soak them in ice water for at least 30 minutes to remove excess starch. This is a key step for extra crispiness.
Season: Dry the soaked potatoes thoroughly. Toss them with a minimal amount of olive oil and your preferred spices, such as garlic powder, paprika, salt, and pepper.
Bake: Spread the fries in a single layer on a parchment-lined baking sheet. Bake at a high temperature (around 425°F or 450°F) for 20-30 minutes, or until golden and crispy.

The Verdict: Indulgence, Not Health Food

So, are Whataburger french fries healthy? The simple answer is no. While the potato itself offers some nutrients, the cooking method (deep-frying) adds significant amounts of fat, calories, and sodium. The healthiness of including them in your diet ultimately depends on how often and in what portion size you consume them, as well as the rest of your dietary habits.

For a balanced diet, it's wise to consider them an occasional treat rather than a regular side. Making conscious choices, like opting for a small size or choosing healthier alternatives like apple slices, can help you manage your nutritional intake while still enjoying a fast-food meal.

One authoritative resource on the health impacts of fast-food is available from Harvard Health.

Frequently Asked Questions

A large order of Whataburger french fries contains approximately 530 calories, according to official nutritional information.

Yes, Whataburger offers apple slices as a much healthier side alternative. A serving of apple slices contains only 30 calories and no fat or sodium.

The amount of fat varies by size. A small order has 14g of fat, a medium has 21g, and a large has 28g.

No, fast food fries are not typically considered healthy. They are high in calories, fat, and sodium due to the deep-frying process, and should be consumed in moderation.

Whataburger's large fries have more calories, fat, and sodium than McDonald's medium fries. For example, McDonald's medium fries have about 320 calories and 15g of fat, versus Whataburger's large with 530 calories and 28g of fat.

Yes, you can make crispy and healthy fries at home by baking or using an air fryer. Soaking the potatoes in cold water before baking can also help achieve a crispier texture.

For a healthier choice, opt for the small size. It offers a much lower calorie and fat count compared to the medium or large options.