52 of 95 food orders · Updated
Waffle House orders under 500 calories
52 Waffle House orders come in under 500 calories. Here they are, most protein first.
Waffle House under 500 calories
Every Waffle House order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Meat Lover's Chicken & Eggs | — | 500 | 54 g | 4 g | 31 g |
| Grilled Chicken Sandwich Deluxe | Sandwiches & Wraps | 490 | 33 g | 30 g | 27 g |
| Country Ham | Sides | 210 | 32 g | 0 g | 9 g |
| Grilled Chicken Salad | Salads & Bowls | 175 | 31 g | 8 g | 3 g |
| Ham, Egg & Cheese Sandwich | Sandwiches & Wraps | 380 | 28 g | 34 g | 15 g |
| Waffle Sandwich | Sandwiches & Wraps | 380 | 26 g | 29 g | 19 g |
| Ham & Egg Sandwich | Sandwiches & Wraps | 330 | 25 g | 34 g | 11 g |
| Ham & Cheese Sandwich | Sandwiches & Wraps | 295 | 22 g | 34 g | 8 g |
| Bacon, Egg & Cheese Sandwich | Sandwiches & Wraps | 410 | 21 g | 27 g | 25 g |
| Sausage & Egg Sandwich | Sandwiches & Wraps | 480 | 20 g | 28 g | 33 g |
| Grilled Ham Sandwich | Sandwiches & Wraps | 240 | 19 g | 33 g | 4 g |
| Ham Egg & Cheese Grits Bowl | — | 290 | 19 g | 19 g | 15 g |
| Hickory Smoked Ham | Sides | 120 | 18 g | 4 g | 3 g |
| Cheese 'N Eggs | — | 280 | 18 g | 2 g | 22 g |
| Bacon & Egg Sandwich | Sandwiches & Wraps | 360 | 18 g | 27 g | 21 g |
| Cheese Omelet Breakfast: 2 Egg Cheese Omelet | — | 500 | 17 g | 3 g | 46 g |
| Bacon Egg & Cheese Grits Bowl | — | 330 | 16 g | 17 g | 21 g |
| City Ham | Sides | 110 | 15 g | 7 g | 3 g |
| Large Bert's Chili | Sides | 230 | 15 g | 23 g | 8 g |
| Sausage, Egg & Cheese Grits Bowl | — | 360 | 15 g | 17 g | 26 g |
| Large Sausage | Sides | 390 | 15 g | 1 g | 36 g |
| Sausage Sandwich | Sandwiches & Wraps | 390 | 14 g | 27 g | 26 g |
| Large Bacon | Sides | 230 | 13 g | 1 g | 19 g |
| Egg & Cheese Sandwich | Sandwiches & Wraps | 270 | 13 g | 27 g | 13 g |
| 2 Egg Breakfast | — | 180 | 12 g | 2 g | 14 g |
| Bacon Sandwich | Sandwiches & Wraps | 270 | 12 g | 26 g | 14 g |
| BLT Sandwich | Sandwiches & Wraps | 275 | 12 g | 27 g | 14 g |
| 2 Egg Omelet | — | 400 | 12 g | 2 g | 38 g |
| "Original" Angus Hamburger | Burgers | 465 | 11 g | 30 g | 33 g |
| Regular Bert's Chili | Sides | 150 | 10 g | 15 g | 6 g |
| Egg Sandwich | Sandwiches & Wraps | 220 | 10 g | 27 g | 9 g |
| Sausage | Sides | 260 | 10 g | 1 g | 24 g |
| Grilled Cheese Sandwich | Sandwiches & Wraps | 330 | 10 g | 26 g | 21 g |
| Bacon Biscuit | Sandwiches & Wraps | 470 | 10 g | 34 g | 33 g |
| Bacon | Sides | 140 | 8 g | 0 g | 12 g |
| Wheat Toast | Sides | 220 | 8 g | 22 g | 12 g |
| Classic Waffle | — | 410 | 8 g | 55 g | 18 g |
| Kids Waffle with Bacon or Sausage: Waffle | — | 410 | 8 g | 55 g | 18 g |
| Kid's 1 Egg Breakfast with Bacon or Sausage: 1 Egg Scrambled | — | 90 | 6 g | 1 g | 7 g |
| Raisin Toast | Sides | 300 | 6 g | 38 g | 14 g |
| Biscuit & Sausage Gravy | — | 470 | 6 g | 44 g | 30 g |
| Kid's Bacon | Sides | 90 | 5 g | 0 g | 8 g |
| Kid's Sausage | Sides | 130 | 5 g | 0 g | 12 g |
| Grilled Biscuit | Sides | 380 | 5 g | 34 g | 25 g |
| Large Hashbrowns | Sides | 380 | 5 g | 59 g | 14 g |
| Cheese Grits | Sides | 140 | 4 g | 16 g | 7 g |
| White Toast | Sides | 230 | 4 g | 26 g | 13 g |
| Small Slice Triple Chocolate Pie | Desserts | 440 | 4 g | 60 g | 21 g |
| Hashbrowns | Sides | 190 | 3 g | 29 g | 7 g |
| Texas Toast - 1 Slice | Sides | 200 | 3 g | 19 g | 12 g |
| Small Slice Southern Pecan Pie | Desserts | 260 | 2 g | 32 g | 13 g |
| Grits | Sides | 90 | 1 g | 16 g | 3 g |
The full Waffle House menu with calories · Under 500 calories at every chain
The same figures, matched to the calories left in a day.
Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — Waffle House included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.
About this data
Nutrition figures on this page are the values recorded for Waffle House in the 2022 edition of MenuStat, a public archive of chain-restaurant nutrition disclosures, as compiled in the Cindar restaurant database; the restaurant may have revised them since.
Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved October 23, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.
Waffle House and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Waffle House; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.