Lighter picks, ranked by calorie count
Waffle House Dishes Under 600 Calories
Every dish at or under 600 calories, ranked lightest first, so you can plan a satisfying meal around a specific calorie target without accidental hidden calories or guesswork.
Qualifying dishes
79
Avg. calories
249
Avg. protein
16 g
Avg. sodium
606 mg
!
What to watch for on the low-calorie menu
Calorie count is one consideration; sodium and cooking oil are another. Cured breakfast meats like country ham carry 2,110 mg of sodium per slice despite being under 200 calories. If you are watching blood pressure or water retention, opt for City Ham (850 mg sodium), Grilled Chicken Breast (470 mg sodium), or plain eggs (176 mg sodium). Always request eggs cooked “in the pan” with cooking spray to avoid up to 100 extra calories from liquid margarine on the flat top.
How this list is built
A dish qualifies at 600 calories or fewer. Dishes without official corporate disclosures or combo platters with unfixed sides are split into their verifiable components so you can calculate your custom meal.
Every data point mirrors the official Waffle House Nutrition Guide (May 2026 Edition), with zero synthetic estimates.
At a glance
- Qualifying dishes 79 across 8 diner categories
- Lowest-calorie items 0–5 cal (Unsweet Tea, Royal Coffee)
- Highest protein under 600 cal 70 g (Meat Lover's Chicken & Eggs)
- Price range $0.65 – $14.95
The Complete List
All 79 Low-Calorie Dishes
Showing 79 of 79 qualifying dishes • Ranked lightest first
| Dish Name | Category | Calories | Protein | Sodium | Est. Price |
|---|---|---|---|---|---|
|
Diet Coke®
|
Beverages | 0 cal | 0g | 50mg | $2.75 |
|
Alice's Iced Tea™ (Unsweet)
|
Beverages | 0 cal | 0g | 0mg | $2.75 |
|
Hot Tea (Cup)
|
Beverages | 0 cal | 0g | 0mg | $2.75 |
|
Waffle House Royal Blend Coffee (8 oz)
|
Beverages | 5 cal | 0g | 0mg | $2.75 |
|
Decaf Royal Blend Coffee (8 oz)
|
Beverages | 5 cal | 0g | 0mg | $2.75 |
|
Grilled Tomatoes (Diced - Hashbrown Topping)
|
Hashbrowns & Sides | 5 cal | 0g | 0mg | $0.65 |
|
Sliced Tomatoes (3 fresh slices)
|
Hashbrowns & Sides | 10 cal | 0g | 0mg | $1.50 |
|
Grilled Mushrooms (Capped)
|
Hashbrowns & Sides | 10 cal | 1g | 140mg | $0.65 |
|
Jalapeno Peppers (Peppered)
|
Hashbrowns & Sides | 10 cal | 0g | 390mg | $0.65 |
|
Sautéed Onions (Smothered)
|
Hashbrowns & Sides | 15 cal | 0g | 0mg | $0.65 |
|
Melted American Cheese (Covered, 1 slice)
|
Hashbrowns & Sides | 50 cal | 3g | 250mg | $0.65 |
|
Bert's Chili™ (Topped Hashbrown Topping)
|
Hashbrowns & Sides | 55 cal | 5g | 260mg | $0.85 |
|
Hickory Smoked Ham (Chunked Hashbrown Topping)
|
Hashbrowns & Sides | 70 cal | 9g | 630mg | $0.85 |
|
Country Sausage Gravy (3 oz)
|
Hashbrowns & Sides | 75 cal | 1g | 385mg | $0.85 |
|
Traditional Southern Grits (Regular Bowl)
|
Hashbrowns & Sides | 90 cal | 3g | 300mg | $2.95 |
|
Chocolate Chips Topping (Waffle Add-on)
|
Waffles & Treats | 95 cal | 1g | 0mg | $0.65 |
|
Blueberry Nougat Topping (Waffle Add-on)
|
Waffles & Treats | 98 cal | 1g | 8mg | $0.65 |
|
Texas Toast (1 thick slice grilled)
|
Bread & Bakery | 100 cal | 3g | 190mg | $1.25 |
|
City Ham (1 lean grilled slice)
|
Breakfast & Eggs | 100 cal | 14g | 850mg | $3.95 |
|
Minute Maid® Orange Juice (Small 6 oz)
|
Beverages | 110 cal | 2g | 15mg | $2.85 |
|
Whole Milk (Small 6 oz)
|
Beverages | 110 cal | 6g | 90mg | $2.45 |
|
Peanut Butter Chips (Waffle Add-on)
|
Waffles & Treats | 113 cal | 2g | 71mg | $0.65 |
|
Wheat Toast (2 slices toasted)
|
Bread & Bakery | 120 cal | 6g | 250mg | $2.65 |
|
White Toast (2 slices toasted)
|
Bread & Bakery | 130 cal | 4g | 260mg | $2.65 |
|
Hickory-Smoked Bacon (3 crispy strips)
|
Breakfast & Eggs | 135 cal | 9g | 375mg | $4.25 |
|
Alice's Iced Tea™ (Sweet, 16 oz)
|
Beverages | 140 cal | 0g | 10mg | $2.75 |
|
Chocolate Milk (Small 6 oz)
|
Beverages | 140 cal | 6g | 110mg | $2.65 |
|
Grilled Chicken Breast Filet (1 filet)
|
Steaks & Dinners | 140 cal | 29g | 470mg | $4.95 |
|
Roasted Georgia Pecans Topping (Waffle Add-on)
|
Waffles & Treats | 150 cal | 2g | 0mg | $0.75 |
|
Minute Maid® Orange Juice (Regular 10 oz)
|
Beverages | 180 cal | 3g | 25mg | $3.45 |
|
Large Southern Grits Bowl
|
Hashbrowns & Sides | 180 cal | 6g | 600mg | $3.65 |
|
Two Farm Fresh Eggs (Scrambled or Over-Easy)
|
Breakfast & Eggs | 180 cal | 12g | 176mg | $4.95 |
|
Chicken Sausage (2 grilled patties)
|
Breakfast & Eggs | 180 cal | 14g | 700mg | $4.25 |
|
Whole Milk (Regular 10 oz)
|
Beverages | 190 cal | 10g | 150mg | $2.95 |
|
Regular Golden Hashbrowns (Plain)
|
Hashbrowns & Sides | 190 cal | 3g | 240mg | $3.25 |
|
Country Ham (1 salty cured slice)
|
Breakfast & Eggs | 190 cal | 25g | 2110mg | $4.95 |
|
Kids' 1 Egg Breakfast (w/ Toast & Jelly)
|
Kids' Menu | 210 cal | 10g | 330mg | $4.25 |
|
Kids' 2 Bacon Strips & Toast
|
Kids' Menu | 210 cal | 10g | 500mg | $4.25 |
|
Raisin Toast (2 slices w/ cinnamon apple butter)
|
Bread & Bakery | 220 cal | 6g | 280mg | $2.85 |
|
Egg Sandwich (White or Wheat Toast)
|
Sandwiches & Melts | 220 cal | 10g | 348mg | $4.50 |
|
Grilled Ham Sandwich (Plain White/Wheat)
|
Sandwiches & Melts | 230 cal | 18g | 1110mg | $5.95 |
|
Chocolate Milk (Regular 10 oz)
|
Beverages | 240 cal | 10g | 190mg | $3.15 |
|
Plain Two-Egg Omelet
|
Breakfast & Eggs | 240 cal | 14g | 230mg | $5.95 |
|
Jimmy Dean® Sausage (2 patties)
|
Breakfast & Eggs | 260 cal | 10g | 510mg | $4.25 |
|
Egg & Cheese Sandwich (Toasted Bun or Bread)
|
Sandwiches & Melts | 270 cal | 13g | 598mg | $5.25 |
|
Fiesta Egg & Vegetable Omelet (Onions, Tomatoes, Jalapenos)
|
Breakfast & Eggs | 270 cal | 15g | 620mg | $7.25 |
|
Cheese 'N Eggs (2 eggs scrambled w/ American cheese)
|
Breakfast & Eggs | 280 cal | 17g | 676mg | $5.95 |
|
Grilled Buttermilk Biscuit (Plain)
|
Bread & Bakery | 300 cal | 5g | 800mg | $2.45 |
|
USDA Choice Sirloin Steak (4 oz portion)
|
Steaks & Dinners | 300 cal | 41g | 260mg | $7.95 |
|
Cheesesteak & 2 Eggs Breakfast (Plate Only)
|
Breakfast & Eggs | 310 cal | 28g | 476mg | $11.50 |
|
Grilled Chicken & 2 Eggs Breakfast (Plate Only)
|
Breakfast & Eggs | 310 cal | 41g | 1106mg | $10.95 |
|
Chicken Sausage Sandwich (Toast)
|
Sandwiches & Melts | 310 cal | 18g | 960mg | $5.95 |
|
Kids' Waffle Plate (Plain)
|
Kids' Menu | 310 cal | 6g | 650mg | $4.25 |
|
Two Grilled Pork Chops (Center cut plain)
|
Steaks & Dinners | 340 cal | 52g | 1040mg | $8.95 |
|
Cheese Omelet (2 Melted American Cheese slices)
|
Breakfast & Eggs | 340 cal | 20g | 730mg | $6.95 |
|
Bacon & Egg Sandwich
|
Sandwiches & Melts | 355 cal | 19g | 723mg | $6.25 |
|
Country Ham & 2 Eggs Breakfast (Plate Only)
|
Breakfast & Eggs | 370 cal | 37g | 2286mg | $11.25 |
|
Ham, Egg & Cheese Sandwich
|
Sandwiches & Melts | 370 cal | 27g | 1448mg | $6.95 |
|
Large Golden Hashbrowns (Double)
|
Hashbrowns & Sides | 380 cal | 6g | 480mg | $4.25 |
|
Kids' Cheeseburger (1 100% Angus Patty)
|
Kids' Menu | 380 cal | 20g | 620mg | $4.95 |
|
Sausage Sandwich (Toast)
|
Sandwiches & Melts | 390 cal | 14g | 770mg | $5.95 |
|
Texas Egg & Cheese Melt (Thick Toast)
|
Sandwiches & Melts | 390 cal | 17g | 968mg | $6.45 |
|
Ham & Cheese Omelet (Toddle House® Classic)
|
Breakfast & Eggs | 410 cal | 29g | 1360mg | $8.45 |
|
Classic Sweet Cream Waffle (Plain with Butter & Syrup)
|
Waffles & Treats | 410 cal | 8g | 870mg | $4.75 |
|
Meat Lover's Chicken & Eggs (2 Filets + 2 Eggs)
|
Breakfast & Eggs | 440 cal | 70g | 2036mg | $13.95 |
|
Texas Cheesesteak™ Melt (Grilled Onions & American Cheese)
|
Sandwiches & Melts | 445 cal | 27g | 1180mg | $8.45 |
|
Texas Grilled Chicken Melt
|
Sandwiches & Melts | 445 cal | 40g | 1810mg | $8.45 |
|
Delmonico Ribeye Steak & 2 Eggs Breakfast
|
Breakfast & Eggs | 480 cal | 53g | 636mg | $14.25 |
|
Grilled Chicken & Cheese Omelet
|
Breakfast & Eggs | 480 cal | 49g | 1200mg | $9.45 |
|
Texas Ham, Egg & Cheese Melt
|
Sandwiches & Melts | 490 cal | 31g | 1818mg | $7.95 |
|
Triple Chocolate Silk Pie (1 Slice)
|
Waffles & Treats | 490 cal | 2g | 270mg | $4.50 |
|
Two Center Cut Pork Chops & 2 Eggs
|
Breakfast & Eggs | 520 cal | 64g | 1216mg | $12.95 |
|
Texas Bacon, Egg & Cheese Melt
|
Sandwiches & Melts | 525 cal | 26g | 1343mg | $7.95 |
|
Fiesta Protein Bowl (Grilled Chicken, 3 Eggs, Melted Cheese)
|
Breakfast & Eggs | 530 cal | 52g | 2084mg | $9.95 |
|
Sausage, Egg & Cheese Sandwich
|
Sandwiches & Melts | 530 cal | 23g | 1108mg | $6.95 |
|
Southern Pecan Pie (1 Slice)
|
Waffles & Treats | 540 cal | 5g | 330mg | $4.50 |
|
Triple Golden Hashbrowns (All The Way Base)
|
Hashbrowns & Sides | 570 cal | 9g | 720mg | $5.15 |
|
Texas Chicken Sausage, Egg & Cheese Melt
|
Sandwiches & Melts | 570 cal | 31g | 1668mg | $7.95 |
|
USDA Choice T-Bone Steak & 2 Eggs
|
Breakfast & Eggs | 600 cal | 49g | 436mg | $14.95 |
Dietary & Reference Hub
Explore All Dietary Views & Menu Analysis
Detailed guides to navigate Waffle House dining for any nutritional preference or lifestyle goal.
All Dietary Guides →
Nutritional & Allergens →
Common Questions
Low-Calorie Menu FAQ
Expert diner tips for calorie counting, macro tracking, and keeping sodium in check at Waffle House.