Whataburger is a popular fast food chain known for its burgers, but its french fries are also a customer favorite. With any fast food, there are always questions around how healthy or unhealthy the food may be. When looking specifically at Whataburger’s french fries, there are a few factors to consider regarding their nutritional value and healthiness.
Quick Answers
– Whataburger fries are considered relatively unhealthy due to being deep fried and high in fat, calories, and sodium.
– A medium order of fries has 350 calories, 19 grams of fat, and 270 mg of sodium.
– While not the worst fast food fry option, Whataburger fries lack nutritional benefits and should be eaten in moderation.
– Baked fries or air fried options would be healthier than Whataburger’s traditional deep fried fries.
Nutritional Information
To determine if Whataburger fries are healthy or not, we need to look at their nutritional information. Here are the key stats for a medium order of Whataburger fries:
| Calories | 350 |
| Total Fat | 19g |
| Saturated Fat | 3.5g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 270mg |
| Total Carbohydrates | 36g |
| Dietary Fiber | 4g |
| Sugar | 0g |
| Protein | 3g |
As we can see, a medium order of Whataburger fries delivers 350 calories, which is quite high for a side item. The amount of fat and sodium are also on the high side.
There are 19 grams total fat in a medium fry, which accounts for 29% of the daily recommended value. Saturated fat makes up 3.5 grams. For sodium, there are 270 milligrams, which is 12% of the recommended daily limit.
The fries offer some dietary fiber at 4 grams but are lacking in other nutrients. There are no sugars and just 3 grams of protein.
Overall, the nutritional profile of Whataburger fries is high in calories, fat, and sodium, which are all nutrients to limit. The fries do not provide much beneficial nutritional value.
Ingredients
In addition to nutrition info, looking at the ingredients in Whataburger fries can provide further insight into their health factor:
– Potatoes
– Vegetable oil (canola oil, soybean oil, hydrogenated soybean oil)
– Dextrose
– Sodium acid pyrophosphate (maintain color)
– Salt
– Leavening (sodium bicarbonate)
– Natural flavor
– Dextrin
– Corn starch
– Disodium dihydrogen pyrophosphate (maintains natural color)
The bulk of Whataburger fries are simply potatoes fried in vegetable oil. However, they do contain additives like dextrose, sodium acid pyrophosphate, and sodium bicarbonate to preserve the color and texture of the fries during cooking.
Salt is also added, which accounts for the high sodium content. The fries contain a range of artificial ingredients to help create the right flavor, crispness, and appearance.
While potatoes are a healthy vegetable, deep frying them and adding various additives reduces the overall nutritional value of the fries. The extra ingredients are designed to make the fries more craveable and addicting as a fast food product.
Preparation Method
Whataburger fries are prepared by being cut from whole potatoes, then deep fried in vegetable oil. The fries are fried at high heat, typically between 350-375°F.
Deep frying is one of the most unhealthy cooking methods, as it adds a significant amount of extra calories, fat, and oil. According to Whataburger, the fries are fried in a blend of canola oil, soybean oil, and hydrogenated soybean oil.
The combination of frying the potatoes at high heat in these oils causes the fries to absorb more fat and calories. This method essentially negates much of the nutritional benefit of the potatoes.
Baked, roasted, or air fried fries would be much healthier than Whataburger’s deep fried preparation. But for the distinctive texture and taste of their fries, the deep frying method is integral.
Fat Content
As noted in the nutrition information, the most alarming aspect of Whataburger fries is their high fat content. A medium order contains 19 grams of total fat, which is 29% of the daily recommended intake.
Out of the 19 grams of fat, 3.5 grams are saturated fat. Saturated fat can raise LDL “bad” cholesterol levels and increase risk of heart disease and stroke. The American Heart Association recommends limiting saturated fat to no more than 13 grams per day.
So in just one medium order of fries, you’re already consuming over 25% of the recommended daily saturated fat intake. The unsaturated fats in the vegetable oil are healthier than saturated fats but are still high in calories.
The high total fat and saturated fat content of Whataburger fries is concerning for regular consumption. The fries get most of their calories directly from fat rather than other nutrients. Too much fat from fries and other fried foods can lead to weight gain and associated health risks.
Calories
Speaking of calories, a medium order of Whataburger fries also packs a hefty calorie load at 350 calories.
For comparison, here are the calories in a medium order of fries from other fast food restaurants:
| Restaurant | Calories (medium fry) |
|---|---|
| McDonald’s | 340 |
| Burger King | 340 |
| Wendy’s | 350 |
| Whataburger | 350 |
| Chick-fil-A | 260 |
As you can see, Whataburger fries have one of the highest calorie contents compared to popular fast food competitors. The 350 calories is almost 20% of a 2,000 calorie diet.
When combined with a burger or other menu items, a full Whataburger meal with fries can contain well over 1,000 calories. Consuming these large numbers of calories regularly from fast food is linked to obesity.
To avoid overconsuming calories, nutritionists recommend a single serving of fries per week at most. The high calorie count of Whataburger fries is reason alone why they should only be an occasional indulgence.
Sodium Content
In addition to calories and fat, the sodium content is the other top concern with Whataburger fries. There are 270 milligrams of sodium in a medium order.
This represents 12% of the recommended daily sodium limit of 2,300 milligrams. Some health authorities advise limiting sodium even further to 1,500 milligrams per day for optimal heart health.
Whataburger uses salt as a main seasoning for its fries. Salt enhances the flavor but racks up the sodium numbers. High sodium intake is associated with risks of high blood pressure, heart attack, stroke, and kidney disease.
270 milligrams in one side order is quite high, so consuming Whataburger fries frequently would make it difficult to keep sodium intake in check. Like with calories and fat, it’s smart to limit fry consumption to avoid excess sodium.
Nutritional Pros and Cons
To summarize the key nutritional pros and cons of Whataburger fries:
Pros:
- Contain some dietary fiber from potatoes
- Provide small amounts of protein
- No sugar
- No trans fats
Cons:
- High in calories
- High in fat, especially unhealthy saturated fat
- High in sodium
- Lack beneficial vitamins and minerals
- Heavy preparation via deep frying
- Contain artificial preservatives and additives
The minimal nutritional upsides of Whataburger fries are heavily outweighed by the negatives of excessive fat, sodium, and calories. The deep fried preparation method also limits any potential health value.
Are Whataburger Fries Healthy? Verdict
Based on all the nutritional information and analysis, the verdict is that Whataburger fries are not particularly healthy.
They are certainly tasty, but the high amounts of fat, sodium, and calories along with minimal nutritional value means Whataburger fries should be consumed in moderation.
As an occasional treat, enjoying some Whataburger fries is unlikely to be harmful. But making them a regular part of your diet could negatively impact your health and weight over time.
Health experts universally recommend limiting intake of deep fried foods high in fat and sodium like Whataburger fries. Prioritizing home cooked meals and air fried or baked fries when you do indulge would be a healthier choice.
Whataburger fries can be part of an overall balanced diet, but only in small amounts. On their own, they do not provide nutrition and contain excess of nutrients to limit.
When dining at Whataburger, be mindful of portion size and balance the fries out with healthier menu options like salads. As a popular fast food chain, Whataburger does also offer some “Fancy and Fit” lower calorie items to pair with any fries cravings.
At the end of the day, fries from Whataburger or any fast food joint will never be truly healthy. But enjoying your favorites in moderation as part of an active lifestyle is a smart approach. Just don’t make a habit out of super-sizing your fries if you want to stay healthy.
Healthier Alternatives to Whataburger Fries
If you love Whataburger but want a healthier fry alternative, here are some options:
– Baked Sweet Potato Fries – Swap regular potatoes for sweet potatoes and bake instead of frying. Lose much of the fat while gaining vitamins.
– Cauliflower Fried “Rice” – Cauliflower florets fried in a small amount of olive oil makes for a low carb fry substitute.
– Baked Veggie Fries – Use your favorite veggies like carrots, zucchini or eggplant and bake with just a touch of olive oil and seasoning.
– Air Fryer Fries – You can replicate the crispness of fries right at home with an air fryer. Air frying is much healthier than deep frying.
– Oven Baked Fries – Cut potatoes into fries, toss with a tablespoon of olive oil, and bake in the oven. Allows you to control ingredients and cooking method.
– Sweet Potato Wedges – Roasting cubed sweet potatoes gives you a satisfying potato flavor and texture in a nutrient-dense package.
Tips for Healthier Eating at Whataburger
Again, enjoying the occasional order of Whataburger fries as a treat is perfectly fine. But if you regularly eat at Whataburger, implement these tips for healthier overall eating:
– Opt for grilled chicken sandwich options instead of fried burgers.
– Choose apple slices or fruit cup as a side over fries.
– Order smaller regular sized options instead of larger meals.
– Split a meal with a friend or take half home for later.
– Skip the bacon, cheese, sauces, and creamy dressings when possible.
– Choose salads, veggie plates, or other lighter items from the menu.
– Request extra veggies on your burger or sandwich.
– Pair your meal with water, unsweetened tea, or diet soda instead of sugary drinks.
By customizing your Whataburger order, you can still enjoy the foods you love while maintaining a nutritious diet. Just use portion control and make the healthiest choices you can when dining there.
Conclusion
Whataburger fries provide the satisfying crunch and taste people love from fast food fries. However, their high calorie, fat, and sodium content along with minimal nutritional value does make them an unhealthy option overall.
Consuming Whataburger fries only occasionally and in moderation is the best approach for people concerned about their health and diet. Their preparation via deep frying in vegetable oil adds extra fat and limits nutritional benefit.
While not the worst fast food fry, Whataburger fries are considered relatively unhealthy and should be limited in a balanced diet. But there are also many ways to tweak your order at Whataburger and swap in healthier alternatives while still enjoying the flavors you crave.
