🧇 Casual Dining · 130 menu items

Waffle House calories and nutrition

Large restaurant chains in the United States are required to publish calorie counts and nutrition figures for their standard menu items. This page gathers the published figures for 130 items on the Waffle House menu in one place: calories, protein, carbohydrates and fat, with fiber and sodium where the chain reports them. Every table is sorted so the lightest options surface first.

The lightest order listed is the Kid's 1 Egg Breakfast with Bacon or Sausage: 1 Egg Scrambled at 90 calories. The strongest protein-to-calorie ratio belongs to the Grilled Chicken Salad: 31 g of protein in 175 calories. 52 of the 95 food orders on the Waffle House menu (drinks and add-ons aside) come in under 500 calories.

Menu items listed

130

Lightest order

90 cal

Kid's 1 Egg Breakfast with Bacon or Sausage: 1 Egg Scrambled

Under 500 calories

of 95 food orders

Most protein per calorie

17.7 g

per 100 cal · Grilled Chicken Salad

Lowest-calorie orders at Waffle House

The eight lightest food orders on the Waffle House menu, with the macronutrients behind each figure.

Item	Section	Calories	Protein	Carbs	Fat
Kid's 1 Egg Breakfast with Bacon or Sausage: 1 Egg Scrambled	—	90	6 g	1 g	7 g
Kid's Bacon	Sides	90	5 g	0 g	8 g
Grits	Sides	90	1 g	16 g	3 g
City Ham	Sides	110	15 g	7 g	3 g
Hickory Smoked Ham	Sides	120	18 g	4 g	3 g
Kid's Sausage	Sides	130	5 g	0 g	12 g
Bacon	Sides	140	8 g	0 g	12 g
Cheese Grits	Sides	140	4 g	16 g	7 g

Most protein per calorie at Waffle House

Grams of protein per 100 calories, among food orders of 150 calories or more. A high ratio means more of each calorie goes to protein.

Item	Calories	Protein	Protein / 100 cal
Grilled Chicken Salad	175	31 g	17.7 g
Country Ham	210	32 g	15.2 g
Country Ham & Eggs	640	83 g	13 g
Meat Lover's Pork Chops & Eggs	1,230	139 g	11.3 g
T-Bone & Eggs	1,230	139 g	11.3 g
Meat Lover's Chicken & Eggs	500	54 g	10.8 g
Pork Chops & Eggs	570	57 g	10 g
Meat Lovers Chicken Dinner	705	66 g	9.4 g

Leading pick: Grilled Chicken Salad, 31 g protein in 175 cal.

What fits a calorie budget

How many food orders at Waffle House fit under three common ceilings, drinks and add-ons aside.

Under 300 calories

food orders

Under 500 calories

food orders

Under 700 calories

food orders

Cindar runs the same count against a personal budget that moves through the day: what fits at noon after a light breakfast is not what fits at eight after a large lunch.

Every Waffle House item in the database, by section, lightest first.

Burgers8 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
"Original" Angus Hamburger	465	11 g	30 g	33 g	2 g	520 mg
"Original" Angus Cheeseburger	515	14 g	30 g	37 g	2 g	770 mg
Angus 1/4 LB Hamburger Deluxe	560	19 g	27 g	41 g	1 g	540 mg
Double "Original" Angus Hamburger	575	18 g	30 g	42 g	2 g	550 mg
Angus 1/4 LB Cheeseburger Deluxe	620	22 g	29 g	45 g	2 g	795 mg
Double "Original" Angus Cheeseburger	625	21 g	30 g	46 g	2 g	800 mg
Kid's Cheeseburger with Hashbrowns	705	17 g	59 g	44 g	5 g	1,010 mg
Double Angus 1/4 LB Cheeseburger Deluxe	890	40 g	29 g	66 g	2 g	1,100 mg

Sandwiches & Wraps32 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Egg Sandwich	220	10 g	27 g	9 g	1 g	320 mg
Grilled Ham Sandwich	240	19 g	33 g	4 g	1 g	1,000 mg
Bacon Sandwich	270	12 g	26 g	14 g	1 g	780 mg
Egg & Cheese Sandwich	270	13 g	27 g	13 g	1 g	570 mg
BLT Sandwich	275	12 g	27 g	14 g	1 g	780 mg
Ham & Cheese Sandwich	295	22 g	34 g	8 g	1 g	1,250 mg
Grilled Cheese Sandwich	330	10 g	26 g	21 g	1 g	870 mg
Ham & Egg Sandwich	330	25 g	34 g	11 g	1 g	1,060 mg
Bacon & Egg Sandwich	360	18 g	27 g	21 g	1 g	840 mg
Ham, Egg & Cheese Sandwich	380	28 g	34 g	15 g	1 g	1,310 mg
Waffle Sandwich	380	26 g	29 g	19 g	4 g	1,320 mg
Sausage Sandwich	390	14 g	27 g	26 g	1 g	770 mg
Bacon, Egg & Cheese Sandwich	410	21 g	27 g	25 g	1 g	1,090 mg
Bacon Biscuit	470	10 g	34 g	33 g	1 g	1,250 mg
Sausage & Egg Sandwich	480	20 g	28 g	33 g	1 g	830 mg
Grilled Chicken Sandwich Deluxe	490	33 g	30 g	27 g	3 g	1,420 mg
Sausage Biscuit	510	10 g	34 g	37 g	1 g	1,160 mg
Chicken Biscuit	520	34 g	35 g	28 g	2 g	1,830 mg
Sausage, Egg & Cheese Sandwich	530	23 g	28 g	37 g	1 g	1,080 mg
Texas Egg & Cheese Melt	590	18 g	39 g	39 g	2 g	1,160 mg
Bacon Egg & Cheese Biscuit	610	19 g	35 g	44 g	1 g	1,560 mg
Grilled Chicken Bacon Cheese Sandwich Deluxe	630	41 g	30 g	39 g	3 g	2,020 mg
Texas Bacon Lover's BLT Sandwich	635	19 g	39 g	44 g	2 g	1,470 mg
Sausage Egg & Cheese Biscuit	650	19 g	35 g	48 g	1 g	1,470 mg
Texas Cheesesteak Melt	650	28 g	42 g	40 g	3 g	1,400 mg
Texas Grilled Chicken Melt	660	41 g	43 g	35 g	3 g	2,040 mg
Texas Ham, Egg & Cheese Melt	700	33 g	46 g	42 g	2 g	1,900 mg
Texas Angus Patty Melt	730	26 g	42 g	50 g	3 g	1,160 mg
Texas Bacon, Egg & Cheese Melt	730	26 g	39 g	51 g	2 g	1,680 mg
Texas Sausage, Egg & Cheese Melt	850	28 g	40 g	63 g	2 g	1,670 mg
City Ham Biscuits (2)	870	25 g	75 g	53 g	2 g	2,540 mg
Country Ham Biscuits (2)	970	42 g	68 g	60 g	2 g	3,520 mg

Salads & Bowls2 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Garden Salad	35	2 g	7 g	0 g	2 g	20 mg
Grilled Chicken Salad	175	31 g	8 g	3 g	3 g	950 mg

Sides22 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Tomatoes	10	1 g	2 g	0 g	1 g	0 mg
Grits	90	1 g	16 g	3 g	1 g	300 mg
Kid's Bacon	90	5 g	0 g	8 g	0 g	350 mg
City Ham	110	15 g	7 g	3 g	0 g	740 mg
Hickory Smoked Ham	120	18 g	4 g	3 g	0 g	1,000 mg
Kid's Sausage	130	5 g	0 g	12 g	0 g	260 mg
Bacon	140	8 g	0 g	12 g	0 g	520 mg
Cheese Grits	140	4 g	16 g	7 g	1 g	550 mg
Regular Bert's Chili	150	10 g	15 g	6 g	4 g	770 mg
Hashbrowns	190	3 g	29 g	7 g	3 g	240 mg
Texas Toast - 1 Slice	200	3 g	19 g	12 g	1 g	300 mg
Country Ham	210	32 g	0 g	9 g	0 g	1,720 mg
Wheat Toast	220	8 g	22 g	12 g	4 g	330 mg
Large Bacon	230	13 g	1 g	19 g	0 g	870 mg
Large Bert's Chili	230	15 g	23 g	8 g	5 g	1,150 mg
White Toast	230	4 g	26 g	13 g	1 g	370 mg
Sausage	260	10 g	1 g	24 g	0 g	510 mg
Raisin Toast	300	6 g	38 g	14 g	2 g	360 mg
Grilled Biscuit	380	5 g	34 g	25 g	1 g	900 mg
Large Hashbrowns	380	5 g	59 g	14 g	5 g	490 mg
Large Sausage	390	15 g	1 g	36 g	0 g	770 mg
Triple Hashbrowns	570	9 g	87 g	21 g	9 g	720 mg

Desserts4 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Small Slice Southern Pecan Pie	260	2 g	32 g	13 g	1 g	140 mg
Small Slice Triple Chocolate Pie	440	4 g	60 g	21 g	1 g	330 mg
Regular Slice Southern Pecan Pie	520	4 g	65 g	27 g	1 g	280 mg
Regular Slice Triple Chocolate Pie	880	8 g	120 g	42 g	2 g	660 mg

Drinks16 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Alice's Iced Tea - Sweet	70	0 g	17 g	0 g	0 g	0 mg
Regular Apple Juice	100	0 g	23 g	0 g	0 g	15 mg
Large Minute Maid Orange Juice	120	0 g	28 g	0 g	0 g	0 mg
Regular Milk	130	9 g	13 g	5 g	0 g	125 mg
Alice's Iced Tea-Monade	140	0 g	36 g	0 g	0 g	0 mg
Pibb-Xtra	150	0 g	42 g	0 g	0 g	60 mg
Coca-Cola	160	0 g	44 g	0 g	0 g	35 mg
Sprite	160	0 g	42 g	0 g	— g	70 mg
Hi-C Fruit Punch	170	0 g	46 g	0 g	0 g	55 mg
Barq's Root Beer	180	0 g	50 g	0 g	0 g	75 mg
Large Apple Juice	200	0 g	46 g	0 g	0 g	30 mg
Minute Maid Classic Style Lemonade	210	0 g	56 g	0 g	0 g	0 mg
Regular Chocolate Milk	230	9 g	31 g	9 g	0 g	190 mg
Regular Minute Maid Orange Juice	230	0 g	53 g	0 g	0 g	0 mg
Large Milk	250	16 g	24 g	10 g	0 g	230 mg
Large Chocolate Milk	440	16 g	58 g	16 g	0 g	360 mg

Extras17 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Jalapeno Peppers	10	0 g	2 g	0 g	0 g	390 mg
Sliced Tomatoes	10	1 g	2 g	0 g	1 g	0 mg
Grilled Onions	15	0 g	3 g	0 g	1 g	0 mg
Sautéed Onions	15	0 g	3 g	0 g	1 g	0 mg
Grilled Mushrooms	20	2 g	3 g	0 g	1 g	280 mg
American Cheese	50	3 g	0 g	4 g	0 g	250 mg
Melted American Cheese	50	3 g	0 g	4 g	0 g	250 mg
Bert's Chili	80	5 g	8 g	3 g	2 g	380 mg
1 Egg - Scrambled	90	6 g	1 g	7 g	0 g	60 mg
Sausage Gravy	90	1 g	10 g	5 g	0 g	910 mg
American Cheese (2 Slices)	100	5 g	1 g	8 g	0 g	500 mg
Chocolate Chips	110	1 g	16 g	6 g	1 g	0 mg
Cheesesteak	130	16 g	0 g	7 g	0 g	300 mg
Grilled Chicken	140	29 g	1 g	3 g	1 g	930 mg
Peanut Butter Chips	150	3 g	17 g	8 g	1 g	95 mg
Pecans	150	2 g	3 g	15 g	2 g	0 mg
2 Eggs - Scrambled	180	12 g	2 g	14 g	0 g	120 mg

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Kid's 1 Egg Breakfast with Bacon or Sausage: 1 Egg Scrambled	90	6 g	1 g	7 g	0 g	60 mg
2 Egg Breakfast	180	12 g	2 g	14 g	0 g	120 mg
Cheese 'N Eggs	280	18 g	2 g	22 g	0 g	620 mg
Ham Egg & Cheese Grits Bowl	290	19 g	19 g	15 g	1 g	1,110 mg
Bacon Egg & Cheese Grits Bowl	330	16 g	17 g	21 g	1 g	960 mg
Sausage, Egg & Cheese Grits Bowl	360	15 g	17 g	26 g	1 g	870 mg
2 Egg Omelet	400	12 g	2 g	38 g	0 g	120 mg
Classic Waffle	410	8 g	55 g	18 g	2 g	870 mg
Kids Waffle with Bacon or Sausage: Waffle	410	8 g	55 g	18 g	2 g	870 mg
Biscuit & Sausage Gravy	470	6 g	44 g	30 g	1 g	1,810 mg
Cheese Omelet Breakfast: 2 Egg Cheese Omelet	500	17 g	3 g	46 g	0 g	620 mg
Meat Lover's Chicken & Eggs	500	54 g	4 g	31 g	1 g	1,175 mg
Kid's Grilled Cheese with Hashbrowns	520	13 g	55 g	28 g	4 g	1,110 mg
Chicken & Eggs	550	46 g	3 g	39 g	0 g	555 mg
Ham & Cheese Omelet Breakfast: 2 Egg Ham & Cheese Omelet	560	26 g	5 g	48 g	0 g	1,120 mg
Chicken Dinner	565	37 g	56 g	22 g	7 g	1,490 mg
Pork Chops & Eggs	570	57 g	3 g	37 g	0 g	1,965 mg
Fiesta Omelet Breakfast: 2 Egg Fiesta Omelet	590	26 g	12 g	48 g	1 g	1,510 mg
Sirloin Dinner	615	29 g	55 g	30 g	6 g	870 mg
Cheesesteak Omelet Breakfast: 2 Egg Cheesesteak Omelet	630	33 g	3 g	53 g	0 g	920 mg
Country Ham Dinner	635	40 g	55 g	28 g	6 g	2,280 mg
Country Ham & Eggs	640	83 g	5 g	33 g	2 g	2,105 mg
Steak & Eggs	660	59 g	4 g	46 g	1 g	615 mg
Meat Lovers Chicken Dinner	705	66 g	57 g	24 g	8 g	2,420 mg
T-Bone Dinner	725	42 g	56 g	37 g	7 g	930 mg
Pork Chop Dinner	1,005	84 g	55 g	49 g	6 g	1,620 mg
Meat Lover's Pork Chops & Eggs	1,230	139 g	3 g	73 g	0 g	1,835 mg
T-Bone & Eggs	1,230	139 g	3 g	73 g	0 g	1,835 mg
Meat Lovers Pork Chop Dinner	1,295	122 g	55 g	64 g	6 g	2,150 mg

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.

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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 September 6, 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.

Waffle House calories and nutrition

Lowest-calorie orders at Waffle House

Most protein per calorie at Waffle House

What fits a calorie budget

Full Waffle House menu with calories

Burgers8 items

Sandwiches & Wraps32 items

Salads & Bowls2 items

Sides22 items

Desserts4 items

Drinks16 items

Extras17 items

Other Menu Items29 items

The same figures, matched to the calories left in a day.

About this data

Lowest-calorie orders at Waffle House

Most protein per calorie at Waffle House

What fits a calorie budget

Full Waffle House menu with calories

Burgers8 items

Sandwiches & Wraps32 items

Salads & Bowls2 items

Sides22 items

Desserts4 items

Drinks16 items

Extras17 items

Other Menu Items29 items

The same figures, matched to the calories left in a day.

More casual dining

About this data