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White Spot nutrition

Calories, protein, carbs, fat and salt for 131 White Spot menu items, read from the chain's own published nutrition page.

131items
15lowest kcal
2 570highest kcal
419median kcal
Per stated portion, as published by the chain.
ItemPortionkcalProtein gCarbs gFat gSalt g
Baby Back Ribs (Full Rack)834 g2 570133.0109.0175.08.63
Cajun Chicken & Ribs733 g1 900108.093.0121.08.50
Baby Back Ribs (Half Rack)547 g1 55072.093.098.05.73
Spinach & Mushroom Fettuccine Alfredo (No Bread)499 g1 42040.0156.073.02.60
Chicken, Broccoli & Cheese (With Rice)673 g1 32349.0100.081.04.69
Charred Tomato & Garlic Prawn Spaghetti (No Bread)748 g1 22052.0143.049.04.75
Double Double420 g1 21857.060.082.04.30
Fish & Chips (Fries & Coleslaw)477 g1 14047.0100.062.01.93
Southwest Chicken Salad692 g1 10042.055.081.05.40
Tex Mex Chicken Burger418 g1 10043.077.061.05.58
Bacon Cheddar Bigger Burger363 g1 07649.055.072.03.05
Apple Pie (With Ice Cream)417 g1 0409.0152.047.01.10
Monty Mushroom Bigger Burger379 g1 04046.056.069.02.23
Spaghetti Bolognese (No Bread)757 g1 04035.0124.043.04.15
Cheesesteak Hash (No Toast)542 g1 01447.048.071.05.41
Cajun Chicken Dinner555 g1 00048.047.068.06.18
Turkey & Avocado Breakfast Wrap (Pico de Gallo)424 g97042.059.061.04.30
Teriyaki Chicken Rice Bowl841 g95051.0161.011.07.20
White Spot Berry Cheesecake (With Strawberry Topping & Whipped Cream)282 g89011.0108.047.01.73
The White Spot Club372 g88938.085.045.04.88
Traditional Turkey Dinner856 g87056.0100.028.08.28
Brie & Mushroom Veggie Burger431 g84028.076.050.02.75
Prawn & Avocado Bowl454 g83031.042.057.03.20
Pumpkin Pie272 g82010.096.047.01.53
BC Chicken Burger375 g79144.058.041.03.04
The Spot's Zoo Sticks (No Sauce)456 g78629.0102.028.01.75
The Legendary Burger238 g78129.053.049.02.13
Pirate Hamburger242 g78029.053.049.02.25
Peanut Butter Fudge Cheesecake186 g74010.060.054.00.58
Nat's Pancakes (Strawberry Topping & Whipped Cream)434 g73017.0145.010.04.20
Oven Roasted Salmon526 g72042.036.045.03.98
Prawn Panang Curry672 g72041.088.025.03.15
Nat's Loaded Beef Dip393 g70044.070.025.07.55
Southwest Chicken Quesadilla296 g70057.057.026.05.55
Pacific Northwest Steelhead Burger315 g68935.052.038.01.78
Chicken Caesar Wrap350 g68140.057.034.04.52
Add Sweet Potato Fries304 g6717.078.038.01.35
Sweet Potato Fries (No Sauce)304 g6717.078.038.01.35
Crispy Fish Burger339 g65029.062.035.02.58
Nat's Best Shakes in Town (Large)411 g6486.090.028.00.51
Big Denver Omelette418 g64044.010.048.02.63
Charred Tomato & Spinach Benedict429 g61020.033.042.02.83
Onion Rings (No Sauce)205 g6107.063.038.01.63
Chicken Wings (No Sauce)300 g60958.00.042.04.25
Avocado Impossible Burger352 g60029.055.031.02.43
Nat's Waffle (Strawberry Topping & Whipped Cream)362 g59013.0118.09.03.15
The Spot's Poutine374 g58520.048.035.02.58
The BC Sunny Start243 g58125.049.034.02.68
Toasted Shrimp Sandwich297 g57832.054.026.03.95
Crispy Tofu216 g57030.016.045.01.75
Cheesy Bacon Perogies333 g56016.072.024.02.73
Nat's Original Beef Dip362 g56038.066.014.06.98
The White Spot Club (Without Sauce)295 g55536.078.012.03.35
Thai Chicken Salad550 g55031.036.031.03.80
Avocado Impossible Burger (Vegan - GF Bun & No Ranch)313 g52023.054.010.02.00
5 Grain Oatmeal (Mixed Fruit)501 g5009.097.09.00.53
Braised Beef Benny257 g49025.017.035.02.15
Caesar Salad (No Bread)273 g48712.028.037.02.05
Nat's Hearty Breakfast (no smashbrown potatoes; no protein), With Toast210 g47823.051.021.01.57
Classic Benedict264 g47125.032.027.03.00
The BC Sunny Start (Without Sauce)210 g46124.044.023.02.04
Dippin' Chicken (No Sauce)217 g45035.028.018.02.29
Pirate Mac & Cheese285 g45017.061.017.01.10
Add Platter (Fries & Coleslaw) – Sandwiches & More292 g4446.049.026.00.59
Sausage (3 Links)171 g42021.06.036.02.63
Add Platter (Fries & Coleslaw) – Spot Classics292 g4186.048.023.00.72
Add Classic Plate287 g41411.031.028.01.32
Mini Yorkies218 g41018.034.021.01.40
Pirate Hook Sausage (With Fruit & Toast)246 g40819.038.021.01.66
Add Side of Mashed Potatoes435 g40512.069.015.01.46
Multigrain Toast (2 slices, Buttered)124 g3889.053.017.01.22
Coconut Prawns (Pineapple Sambal)207 g37013.040.017.03.38
Sourdough Toast (2 slices, Buttered)114 g3628.052.013.01.63
White Toast (2 slices, Buttered)114 g36210.050.015.01.33
Toasted Shrimp Sandwich (Without Sauce)252 g36131.050.04.03.09
Pirate Grilled Cheese140 g35314.034.017.02.90
Add Fries217 g3345.042.017.00.41
Side of Smashbrown Potatoes113 g3243.032.022.00.71
BBQ Sauce45 g3160.517.00.11.30
Add Sweet Potato Fries (3 oz)130 g3073.033.019.00.50
Chipotle Mayo45 g3000.03.033.00.30
Pirate Hook Bacon (With Fruit & Toast)195 g29814.036.012.01.04
Add Baked Steelhead147 g29028.00.019.00.70
Nat's Best Shakes in Town (Small)194 g2883.035.014.00.26
Sirloin Steak Dinner477 g28047.033.0—4.25
Clam Chowder, Bowl (10 fl oz)345 g27621.028.09.01.81
Pirate Chicken Tenders130 g27021.017.010.91.38
Add Half Caesar136 g2436.014.018.01.02
Add Half Caesar (Dippin' Chicken)136 g2436.014.018.01.02
The Spot's Salad (No Bread)155 g2314.011.021.00.77
Honey Mustard45 g2250.012.020.00.79
Triple O Sauce50 g2230.76.022.00.87
Add Garlic Prawns139 g22021.00.015.01.48
Shredded Hashbrowns50 g2202.032.07.01.05
Side of Scrambled Eggs122 g21514.01.017.00.64
Coca-Cola, Coke, Soda (12 fl oz)360 g2100.059.00.00.17
Gluten Friendly Bun80 g2101.042.05.00.78
Side of Garlic Bread (With Garlic Butter)70 g1966.029.06.00.95
English Muffin (Buttered)72 g1915.028.07.00.77
Side Tartar (Fish & Chips)38 g1901.03.020.00.53
Add Garlic Mushrooms133 g1504.04.015.00.93
Add French Fries (3 oz)93 g1432.018.07.00.17
Veggie Beef, Bowl (10 fl oz)306 g1386.023.04.02.44
Add Chargrilled Chicken114 g13424.00.13.00.43
Pirate Spaghetti & Meat Sauce (No Bread)340 g13011.07.09.01.70
Add Pirate Caesar Salad68 g1223.07.09.00.51
Bacon (4 Slices)25 g1219.00.010.01.00
Add Coleslaw (1 Scoop)76 g1101.07.09.00.17
Pirate Fish101 g10615.05.02.00.60
Add Half Spot Salad75 g1042.04.010.00.38
Zoo Dip40 g940.41.09.00.20
Side of Fruit170 g821.022.00.20.00
Add Veggies & Dip (With Zoo Dip)98 g810.85.06.00.24
Plum Sauce43 g711.018.00.00.53
Cheese – 1 Slice21 g694.02.05.00.89
Add Pirate Tossed Salad59 g631.03.05.00.12
Back Bacon (3 Slices)60 g6010.00.03.01.93
Bacon – 2 Slices13 g604.00.05.00.50
Add Grapes (3 oz)85 g590.615.00.10.01
Substitute Egg Whites113 g5711.00.00.00.45
Sour Cream (Southwest Chicken Quesadilla)28 g422.08.03.00.04
Add Apple Slices (3 oz)85 g400.310.00.10.01
Add Steamed Carrots (3 oz)86 g400.88.00.80.16
Gravy130 g382.06.00.91.52
Add Steamed Broccoli (3 oz)85 g352.06.01.00.09
Add Chocolate Gold Coin5 g260.43.01.00.02
1 Pack of Crackers (Clam Chowder)6 g251.05.00.50.11
1 Pack of Crackers (Veggie Beef)6 g251.05.00.50.11
Mushrooms, Sautéed28 g171.01.01.00.02
Pico de Gallo (Southwest Chicken Quesadilla)60 g150.03.00.00.75
Frank's Red Hot45 g00.00.00.04.28

Reading this menu

The spread between the lightest and heaviest item on this menu is 2 555 kcal. That gap is usually the whole decision: the difference between two choices at the same counter is often larger than a whole extra meal elsewhere in the day.

Salt is worth a second look. An adult reference intake is 6 g of salt a day, so an item carrying 3 g has used half of it before anything else you eat.

Source: White Spot published nutrition · checked 2026-09-22

Per-portion nutrition (serving size = 'portion size ordinarily served to the guest', calories, total fat, saturated fat, trans fat, cholesterol, sodium, carbohydrate, dietary fibre, sugars, protein, % vitamin A/C/calcium/iron) from White Spot's own "NUTRITIONAL GUIDE" PDF, linked as "Nutritional Information — View PDF" from https://www.whitespot.ca/about/about-our-food (edition at time of writing: https://craft-assets.whitespot.ca/documents/WS-Nutrition-Guide-Mar-2026-v3.pdf, 'effective as of April 2026'; the parser follows whatever nutrition guide the page links). The guide says its figures are 'based on our standard product formulations, variations may occur' and were 'obtained through analysis by White Spot Restaurants and information provided by our suppliers'. Categories are the guide's sections; a dish's option rows are named by the option ('Baby Back Ribs (Half Rack)'), sides printed under a dish by the side ('Side Tartar (Fish & Chips)'), sauces and toppings by their own names. The 'Choice of protein' rows under Nat's Hearty Breakfast are left out: they repeat the On the Side rows with the Bacon and Back Bacon labels the other way round. Figures exactly as printed, including the two rows whose printed calories cannot match their own macros (BBQ Sauce 316 kcal for 45 g; Sirloin Steak Dinner 280 kcal with 54 g fat). Salt is derived from the published sodium (x2.5); trans fat, cholesterol and the % values are not stored.

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