Waffle House menu nutrition
2000 Calories a day is used for general nutrition advice, one order of plain classic waffles contains 410 calories, 18g of fat, 10g of saturated fat, 55g of carbs, 15g of sugar, and 8g of protein.
Explore waffle house calories
Discover the complete Waffle House Nutrition Guide with calories, carbs, and healthy meal tips for all your breakfast favorites. Know what you’re eating before your next visit!
Eating out shouldn’t mean losing control of your health.
Many people love Waffle House for comfort food. But most don’t know the calories or nutrition info. This can make it hard to choose smart.
This Waffle House nutrition guide fixes that:
- How many calories are in your favorite meals
- Which foods are better for your diet
- What’s safe if you have allergies
- Easy swaps to stay full – not guilty
Fact: One Waffle House breakfast bowl can have more calories than a Big Mac Meal.
Also Check: Complete Waffle House menu
Waffle House Nutrition Info
Waffle House meals range from 300 to 1,200+ calories depending on your order.
Here’s what you need to know:
- Waffles and bowls are high in carbs and fat
- Eggs, toast, grits, and hashbrowns can be moderate if portioned
- You can customize your meal to reduce calories and fat
- Drinks like chocolate milk and juice add hidden sugars
Read Also:
Top Waffle House Menu Items with Nutritional info
Waffles
| Menu Item | Calories | Protein (g) | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Classic Waffle | 410 | 8 | 18 | 10 | 55 | 15 | 870 |
| Peanut Butter Chip Waffle | 560 | 11 | 26 | 17 | 72 | 31 | 965 |
| Chocolate Chip Waffle | 530 | 10 | 21 | 11 | 70 | 25 | 910 |
Hashbrowns
| Menu Item | Calories | Protein (g) | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Hashbrowns (Regular) | 190 | 3 | 7 | 2.5 | 29 | 0 | 240 |
| Triple Hashbrowns All-the-way | 900 | 29 | 35 | 13 | 117 | 0 | 3,490 |
Hashbrown Bowls
| Menu Item | Calories | Protein (g) | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Sausage, Egg & Cheese Hashbrown Bowl | 920 | 32 | 60 | 22 | 63 | 4 | 1620 |
| Ham, Egg & Cheese Hashbrown Bowl | 780 | 40 | 39 | 14 | 66 | 6 | 2,110 |
| Chicken Melt Hashbrown Bowl | 635 | 39 | 25 | 11 | 64 | 0 | 1,920 |
Egg Breakfasts
| Menu Item | Calories | Protein (g) | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| 2 Egg Breakfast (scrambled) | 180 | 12 | 14 | 4 | 2 | 2 | 120 |
| T-Bone & Eggs | 1230 | 139 | 73 | 23 | 3 | 3 | 1835 |
Toddle House Omelets
| Menu Item | Calories | Protein (g) | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Cheese Omelet | 500 | 17 | 46 | 17 | 3 | 0 | 620 |
| Cheesesteak Omelet | 630 | 33 | 53 | 20 | 3 | 0 | 920 |
Breakfast Sides
| Menu Item | Calories | Protein (g) | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Sliced Tomatoes | 10 | 1 | 0 | 0 | 2 | 1 | 0 |
Grilled Biscuits
| Menu Item | Calories | Protein (g) | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Biscuit & Sausage Gravy | 470 | 6 | 30 | 16 | 44 | 3 | 1810 |
| Grilled Biscuit | 380 | 5 | 25 | 14 | 34 | 1 | 900 |
Breakfast Sandwiches
| Menu Item | Calories | Protein (g) | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Sausage, Egg & Cheese Biscuit | 650 | 19 | 48 | 22 | 35 | 2 | 1470 |
| Egg Sandwich | 220 | 10 | 8.5 | 2 | 27 | 4 | 320 |
| Texas Bacon Egg & Cheese Melt | 730 | 26 | 51 | 20 | 39 | 10 | 1680 |
Read Also: Waffle House Club Sandwich Price, Calories 2025
Kids Meals
| Menu Item | Calories | Protein (g) | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Kid’s 1 Egg Breakfast | 90 | 6 | 7 | 2 | 1 | 1 | 60 |
| Kid’s Cheeseburger with Hashbrowns | 705 | 17 | 44 | 17.5 | 59 | 5 | 1010 |
Classic Dinners
| Menu Item | Calories | Protein (g) | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Chicken Dinner | 565 | 37 | 21.5 | 7.5 | 56 | 7 | 1490 |
| Meat Lover’s Pork Chop Dinner | 1295 | 122 | 64 | 22 | 55 | 7 | 2150 |
Hamburgers
| Menu Item | Calories | Protein (g) | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Original Angus Hamburger | 465 | 11 | 33 | 12.5 | 30 | 5 | 520 |
| Double Original Angus Cheeseburger | 625 | 21 | 46 | 18.5 | 30 | 5 | 800 |
Sandwiches
| Menu Item | Calories | Protein (g) | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| BLT Sandwich | 275 | 12 | 13.5 | 4 | 27 | 4 | 780 |
| Texas Bacon Lover’s BLT Sandwich | 635 | 19 | 44 | 16 | 39 | 5 | 1470 |
Texas Melts
| Menu Item | Calories | Protein (g) | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Texas Cheesesteak Melt | 650 | 28 | 40 | 17 | 42 | 0 | 1400 |
| Texas Angus Patty Melt | 730 | 26 | 50 | 21 | 42 | 0 | 1160 |
Read Also: Texas Chicken Melt Waffle House
Waffle House Salads
| Menu Item | Calories | Protein (g) | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Garden Salad | 35 | 2 | 0 | 0 | 7 | 5 | 20 |
| Grilled Chicken Salad | 175 | 31 | 2.5 | 0.5 | 8 | 5 | 950 |
Waffle House Beverages
| Menu Item | Calories | Protein (g) | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Alice’s Iced Tea (unsweet) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Large Chocolate Milk | 440 | 16 | 16 | 10 | 58 | 58 | 360 |
Best low-calorie drinks: Black coffee, unsweetened tea, and diet sodas
Avoid if watching sugar: Lemonade, chocolate milk, sweet tea
Waffle House Pies
| Item | Serving Size | Calories | Fat | Sat. Fat | Carbs | Sugar | Protein | Sodium |
|---|---|---|---|---|---|---|---|---|
| Southern Pecan Pie | Small Slice | 260 | 13g | 7g | 32g | 23g | 2g | 140mg |
| Southern Pecan Pie | Regular Slice | 520 | 26g | 14g | 64g | 46g | 4g | 280mg |
| Triple Chocolate Pie | Small Slice | 440 | 21g | 7g | 60g | 34.5g | 4g | 330mg |
| Triple Chocolate Pie | Regular Slice | 880 | 42g | 14g | 120g | 69g | 8g | 660mg |
Try also: Waffle House Secret Menu
Healthier Swaps – Cut Calories Without Cutting Flavor
Want to enjoy Waffle House menu without going overboard?
Use this simple swap guide to reduce waffle house calories while keeping the flavor.
| High-Calorie Item | Calories | Better Swap | Calories |
|---|---|---|---|
| Sausage Hashbrown Bowl | 920 | 2 Eggs + Tomatoes + Toast | 330 |
| Chocolate Milk | 230 | 2% Milk (Small) | 130 |
| Cheesesteak Melt | 635 | Grilled Chicken Sandwich | 410 |
| Waffle with Syrup | 530 | Plain Waffle (No Syrup) | 410 |
| Hashbrowns All-The-Way | 700+ | Regular Hashbrowns + Tomatoes | 240 |
Sides & Add-ons
| Item | Calories |
|---|---|
| Hashbrowns | 190 |
| Grits | 90 |
| Raisin Toast | 300 |
| Biscuit | 380 |
| Bacon (2 pcs) | 90 |
Waffle House Allergens and Special Diet Info
Food allergies? Waffle House menu is simple, but here’s what you should know about Waffle House allergens menu:
| Item | Contains Gluten | Dairy | Eggs | Soy | Nuts |
|---|---|---|---|---|---|
| Waffles | Yes | Yes | Yes | Yes | No |
| Hashbrowns | No | No | No | Yes | No |
| Grits | No | Yes | No | Yes | No |
| Toast (All types) | Yes | Yes | No | Yes | No |
| Milk & Chocolate Milk | No | Yes | No | No | No |
Vegan-Friendly: Black coffee, orange juice, apple juice, Hashbrown
Avoid if Dairy-Sensitive: Grits, chocolate milk, waffles
Also read: Waffle House CHICKEN MELT Prices Calories
Waffle House Low-Calorie Options
Top 5 Lowest-Calorie Items at Waffle House
| Item | Calories |
|---|---|
| Black Coffee | 5 |
| Unsweetened Iced Tea | 0 |
| Scrambled Egg (1) | 90 |
| Grits (small) | 90 |
| Hashbrowns (plain) | 190 |
Smart Order Tip: Pair 2 eggs with sliced tomatoes and toast for a balanced breakfast under 350 kcal.
Curious how others stay fit eating at Waffle House? Some gym-goers order plain eggs.
Popular Low & High-Calorie Picks
Popular Healthy Picks
- Two Egg Breakfast + Tomatoes – “Simple, filling, and under 300 calories.”
- Coffee with Toast & Grits – “Easy to control portions.”
- Scrambled Eggs Only – “Protein-rich and fast.”
Most Common High-Calorie Favorites
- Sausage Grits Bowl – “So good, but definitely heavy.”
- Pecan Waffle with Syrup – “Tastes amazing. Sugar bomb though.”
- Texas Bacon Cheesesteak Melt – “Worth every calorie if you’re hungry.”
Check Also: Waffle House Gift Card Balance: How to Check, Use & Reload
FAQs
Conclusion
Understanding the Waffle House nutrition guide gives you real control over what you eat – especially on the road.
- Waffle House calories vary by meal — from 90 kcal sides to 1,000+ kcal combos
- Smart choices like eggs and tomatoes help you eat healthy at any location
- The official PDF provides full transparency on every item
- You can mix, match, and modify almost anything to fit your diet
Whether you’re watching calories or managing food allergies, Waffle House nutritional value is simple to track if you know what to look for.
Pro Tip Before You Go: Bookmark the full nutrition PDF or print a copy for road trips — it’s a lifesaver.