🕐 Updated May 2026

Waffle House Calories – Nutrition Facts, Protein & Macros for Every Menu Item

Whether you’re tracking macros, watching sodium, eating gluten-free, or just trying not to order the 1,600-calorie plate by accident, this is the complete Waffle House calories & nutrition guide.

🔥 Calorie Charts

🥗 Healthiest Options

💪 High-Protein Picks

🧂 Sodium Watch

🌾 Gluten-Free

🥦 Vegetarian

🔒 Verified May 2026

📊 100+ Items

✅ Official Nutritional Data

📊 Jump to Calorie Charts →
⚠️ Allergen Info →

HONEST OVERVIEW

What You’re Actually Eating at Waffle House

Let’s be real about this. Waffle House calories is a diner, it’s not a salad bar, and it was never designed to be. The food is made on a flat grill with butter, cooked in front of you, and served hot. Some of it is surprisingly reasonable in calories. Some of it will absolutely wreck your daily macros if you’re not paying attention.

~400

Lightest full meal (cal)

~850

Average order (cal)

1,620

Heaviest item (cal)

58g

Most protein (T-Bone & Eggs)

10mg

Lowest sodium (tomatoes)

~2,100mg

Highest sodium (country ham)

FULL CALORIE CHARTS

Waffle House Calories & Macros – Every Item Listed

🍳 Breakfast Items

Menu Item

Calories

Protein

Carbs

Fat

Sodium

All-Star Special™

1,050

52g

89g

52g

1,680mg

Two Egg Breakfast

670

28g

62g

34g

1,240mg

Steak & Eggs (Sirloin)

690

54g

38g

38g

1,320mg

T-Bone & Eggs

760

58g

40g

44g

1,380mg

Country Ham & Eggs

720

48g

44g

36g

2,100mg

Chicken & Eggs

650

56g

40g

28g

1,180mg

Pork Chops & Eggs

810

58g

42g

48g

1,560mg

Breakfast Hashbrown Bowl

920

38g

72g

52g

1,680mg

Breakfast Grits Bowl

730

32g

68g

36g

1,240mg

🧇 Waffles

Waffle Type

Calories

Protein

Carbs

Fat

Sodium

Classic Waffle

410

8g

56g

16g

780mg

Pecan Waffle

560

10g

64g

28g

800mg

Chocolate Chip Waffle

520

8g

70g

22g

790mg

Peanut Butter Chip Waffle

560

12g

66g

28g

810mg

Waffle w/ Side of Meat

1,050

34g

58g

68g

1,680mg

🥚 Omelets

Omelet

Calories

Protein

Carbs

Fat

Sodium

Cheese Omelet

440

26g

6g

34g

880mg

Ham & Cheese Omelet

510

34g

8g

36g

1,280mg

Fiesta Omelet

490

30g

10g

34g

1,040mg

Cheesesteak Omelet

580

40g

10g

42g

1,360mg

🥔 Hashbrowns

Style

Calories

Protein

Carbs

Fat

Sodium

Plain

260

4g

38g

10g

460mg

Smothered (+ onions)

280

4g

40g

10g

480mg

Covered (+ cheese)

310

8g

38g

14g

620mg

All the Way

320

12g

42g

14g

980mg

🥣 Hashbrown & Grits Bowls

Bowl

Calories

Protein

Carbs

Fat

Sodium

Bacon, Egg & Cheese Hashbrown Bowl

800

36g

64g

44g

1,560mg

Sausage, Egg & Cheese Hashbrown Bowl

920

38g

66g

54g

1,640mg

Ham, Egg & Cheese Hashbrown Bowl

780

40g

64g

40g

1,720mg

Cheesesteak Melt Hashbrown Bowl

860

46g

64g

48g

1,880mg

Chicken Melt Hashbrown Bowl

740

48g

62g

34g

1,480mg

Bacon, Egg & Cheese Grits Bowl

640

30g

52g

36g

1,320mg

🥪 Sandwiches & Texas Melts

Item

Calories

Protein

Carbs

Fat

Sodium

Grilled Cheese Sandwich

330

12g

38g

14g

760mg

BLT Sandwich

430

14g

42g

22g

980mg

Grilled Chicken Sandwich

480

34g

44g

18g

980mg

Bacon, Egg & Cheese Sandwich

590

28g

46g

32g

1,140mg

Texas Grilled Chicken Melt

680

46g

50g

32g

1,200mg

Texas Bacon, Egg & Cheese Melt

740

32g

52g

44g

1,380mg

Texas Angus Patty Melt

790

42g

50g

50g

1,440mg

Texas Cheesesteak Melt

820

44g

52g

52g

1,620mg

🍽️ Sides

Side

Calories

Protein

Carbs

Fat

Sodium

Sliced Tomatoes

10

0g

2g

0g

10mg

Bowl of Grits

90

2g

18g

2g

240mg

City Ham

90

14g

2g

2g

860mg

Country Ham

120

16g

0g

4g

1,240mg

Toast (side)

150

4g

28g

2g

320mg

Bacon (side)

160

12g

0g

12g

540mg

Bert’s Chili™

190

12g

16g

8g

640mg

Biscuit (side)

220

4g

32g

8g

480mg

Sausage (side)

250

14g

2g

20g

580mg

Hashbrowns (plain)

260

4g

38g

10g

460mg

☕ Beverages

Drink

Calories

Sugar

Sodium

Coffee (all types)

10

0g

10mg

Hot Tea

0

0g

0mg

Alice’s Unsweet Iced Tea™

0

0g

20mg

Diet Coke

0

0g

40mg

Alice’s Sweet Iced Tea™

70

16g

20mg

White Milk, 2%

120

12g

120mg

Minute Maid OJ

110

24g

20mg

Coca-Cola / Sprite

140

38-39g

45-65mg

Chocolate Milk, Whole

200

28g

160mg

HEALTHY OPTIONS

What to Order at Waffle House calories If You’re Watching What You Eat

Lowest Calorie Options (Under 300 Calories)

Item

Calories

Note

Sliced Tomatoes

10

Lightest item on the entire menu

Hot Tea / Unsweet Tea

0

Zero calories, free refills

Bowl of Grits (plain)

90

Simple, filling, and clean

1 Scrambled Egg

90

Pure protein, almost no carbs

City Ham (side)

90

High protein, very low fat

Black Coffee

10

Free refills, keep your cup visible

Grilled Chicken (alone)

140

Best lean protein option on the menu

Hashbrowns (plain)

260

Skip the toppings to keep it light

HIGH-PROTEIN PICKS

Best High-Protein Options at Waffle House

If you’re hitting macros, these are the plates to build around.

Item

Calories

Protein

Best For

T-Bone & Eggs

760

58g

Maximum protein

Pork Chops & Eggs

810

58g

Maximum protein

Sirloin & Eggs

690

54g

Best protein-to-calorie ratio

Chicken & Eggs

650

56g

Lean + high protein

Chicken Melt Hashbrown Bowl

740

48g

Complete meal, high protein

Cheesesteak Omelet

580

40g

Lower carb, high protein

All-Star Special™

1,050

52g

Full experience, solid protein

💡 Best high-protein, lower-calorie combo: Cheese Omelet (440 cal / 26g protein) + Black Coffee (10 cal) = 450 total calories, 26g protein.

SODIUM WATCH

The One Nutrition Number to Watch at Waffle House

If you’re monitoring sodium because of blood pressure, heart health, or a doctor’s recommendation Waffle House calories requires attention. Most entrees fall between 1,000mg and 1,900mg of sodium. The daily recommended limit for most adults is 2,300mg.

⚠️ The All-Star Special™ puts you at 1,680mg of sodium nearly 75% of your daily limit in one plate.

Lowest Sodium Choices

  • Sliced Tomatoes — 10mg
  • Black Coffee / Hot Tea — 0–10mg
  • Grits (plain) — 240mg
  • Toast (side) — 320mg
  • Hashbrowns (plain) — 460mg

Highest Sodium Items to Be Aware Of

  • Country Ham & Eggs — 2,100mg
  • Cheesesteak Melt Hashbrown Bowl — 1,880mg
  • Texas Cheesesteak Melt — 1,620mg

GLUTEN-FREE GUIDE

Gluten-Free Options at Waffle House

Waffle House doesn’t have a dedicated gluten-free menu, but several naturally gluten-free items are available.

⚠️ Important: Waffle House uses shared cooking surfaces. Cross-contamination is a real possibility. If you have celiac disease, this is a serious consideration speak directly with your server.

✅
Generally Safe

Eggs, hashbrowns (plain), bacon, sausage, city ham, country ham, grilled chicken, steak, grits, tomatoes, coffee, tea, most beverages

❌
Contains Gluten

All waffles, all biscuits, all sandwiches (bread), Texas toast / Texas Melts, Bert’s Chili™ (thickened with wheat)

VEGETARIAN OPTIONS

Vegetarian Options at Waffle House

Waffle House doesn’t have a dedicated vegetarian section, but these items work well.

  • Classic Waffle (any style no meat added) ✅
  • Cheese Omelet ✅
  • Eggs any style ✅
  • Grits (plain) ✅
  • Hashbrowns (with non-meat toppings: onions, cheese, tomatoes, mushrooms) ✅
  • Biscuit (plain) ✅
  • Grilled Cheese Sandwich ✅
  • All beverages ✅
  • Southern Pecan Pie, Triple Chocolate Pie ✅

💡 Best vegetarian combo: Classic Waffle + Cheese Omelet + Black Coffee = ~850 calories, fully vegetarian, genuinely filling.

SMART ORDERING

How to Build a Healthier Meal at Waffle House

The 500-Cal Light Meal

~190 Calories

2 scrambled eggs + plain grits + black coffee. Solid protein, low carb, under 500mg sodium.

The High-Protein Pick

~530 Calories

Cheese Omelet + grits (no butter) + unsweet tea. 28g protein, reasonable calories.

The Balanced Everyday

~620 Calories

Grilled Chicken Sandwich + sliced tomatoes + coffee. Under 1,000mg sodium, 34g protein.

The Full Experience

~1,060 Calories

All-Star Special™ + coffee. 52g protein, the complete Waffle House calories plate. Worth every bite.

Explore More

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⚠️ Allergen Info

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❓ FAQ

FAQ

Waffle House calories & Nutrition – Frequently Asked Questions

The All-Star Special™ has approximately 1,050 calories. It includes two eggs, a classic waffle, your choice of meat (bacon or sausage), toast with jelly, and grits or hashbrowns. The calorie count can shift slightly depending on your meat choice and sides.

The lightest options are sliced tomatoes (10 calories), scrambled eggs (90 cal each), plain grits (90 cal), and grilled chicken by itself (140 cal). For a complete nutritious meal, a Cheese Omelet with plain grits and black coffee lands around 540 calories with solid protein.

Waffle House doesn’t have an official gluten-free menu, but several naturally gluten-free options exist including eggs, hashbrowns, grits, grilled meats, and most beverages. Cross-contamination is a real concern since all items are prepared on shared cooking surfaces. If you have celiac disease, communicate that to your server directly.

Yes, like most diner-style restaurants, Waffle House food tends to run high in sodium. Most entrees contain between 1,000mg and 1,900mg of sodium per plate. If you’re monitoring sodium, the safest options are plain eggs, grits, hashbrowns, grilled meats, and black coffee or unsweet tea.

The T-Bone & Eggs and Pork Chops & Eggs both lead with approximately 58g of protein. Other high-protein options include Sirloin & Eggs (54g), Chicken & Eggs (56g), and the Chicken Melt Hashbrown Bowl (48g).

Yes. Vegetarian-friendly items include classic waffles, cheese omelet, eggs any style, grits, hashbrowns (with non-meat toppings), plain biscuit, grilled cheese sandwich, and all beverages. The best vegetarian combo is a Classic Waffle + Cheese Omelet + Coffee around 850 calories and fully meat-free.

Plain hashbrowns contain approximately 38 grams of carbohydrates and 260 calories. Adding cheese, onions, and other toppings increases the carb and calorie count incrementally.

Yes. Waffle House uses real dairy butter on their waffles and toast not margarine. This contributes to the rich flavor profile but also adds to the fat and calorie content of those items.

Now You Know Exactly What You’re Eating.

Use this guide before you order or pull it up right at the table.

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