How many calories are in a Waffle House sandwich? Your complete guide

A standard Waffle House Bacon, Egg & Cheese sandwich contains approximately 410 calories. For those tracking their diet, understanding how many calories are in a Waffle House sandwich is key to balancing their favorite comfort food with their health goals.

Quick Summary

This guide provides a detailed calorie breakdown for various Waffle House sandwiches, including breakfast options and Texas Melts, offering insights into their nutritional profiles.

Key Points

• Calorie Range: Waffle House sandwiches vary significantly in calories, from as low as 275 for a BLT to 850 for the Texas Sausage, Egg & Cheese Melt.

• Breakfast Sandwich Averages: Classic Bacon, Egg & Cheese sandwiches are around 410 calories, while the Sausage, Egg & Cheese is about 530 calories.

• Texas Melts are High-Calorie: The Texas Melts, served on thicker toast, are considerably higher in calories, fat, and sodium compared to standard breakfast sandwiches.

• Make Lighter Choices: To reduce calories, opt for the Ham, Egg & Cheese or the BLT, choose wheat toast, or request your sandwich without cheese.

• Consider Sodium and Fat: Beyond calories, many sandwiches are high in sodium and fat, which is an important consideration for overall health.

• Use Official Resources: For the most accurate and up-to-date nutritional information, refer to the official Waffle House nutritional documents available on their website.

The Waffle House is famous for its round-the-clock breakfast, but the menu also features a popular lineup of sandwiches. For many diners, knowing the nutritional content of their meal is a priority. The calorie count can vary dramatically depending on the specific ingredients, from a classic breakfast sandwich to a loaded Texas Melt.

Calorie Breakdown for Classic Breakfast Sandwiches

When you order a classic breakfast sandwich from Waffle House, the main components are toast, an egg, cheese, and your choice of meat. The type of meat and bread significantly impacts the final calorie total.

Bacon, Egg & Cheese Sandwich

This is a popular morning staple. On white toast, the Bacon, Egg & Cheese sandwich contains 410 calories, with a macronutrient breakdown of 54% fat, 26% carbohydrates, and 20% protein. The total fat is about 25g, and it contains 1090mg of sodium. If you opt for the wheat toast version, the calorie count is slightly lower at 400 calories.

Sausage, Egg & Cheese Sandwich

For those who prefer sausage, this option is a heartier choice with a higher calorie count. The Sausage, Egg & Cheese on white toast has 530 calories, with an even higher proportion of fat at 62%. This sandwich delivers 37g of total fat and 1090mg of sodium. Swapping to wheat toast reduces the calorie count slightly to 520, though the fat content remains elevated.

Ham, Egg & Cheese Sandwich

This lighter meat option offers a good balance of protein without excessive calories. The Ham, Egg & Cheese sandwich has 380 calories, with 15g of fat and a substantial 28g of protein. The sodium content is also high, at 1310mg.

Deeper Dive into the Texas Melts

For those with a bigger appetite, the Texas Melts offer a more substantial and calorie-dense option. These sandwiches feature a larger portion of meat and are served on thicker Texas Toast.

Texas Bacon, Egg & Cheese Melt

This melt is a significant step up from the regular bacon sandwich. It contains 730 calories, with 51g of fat and 26g of protein. The sodium count is also considerably higher at 1680mg. This option should be considered a single, substantial meal rather than a light snack.

Texas Sausage, Egg & Cheese Melt

The Texas Sausage, Egg & Cheese Melt is the most calorie-dense sandwich on this list. It packs a remarkable 850 calories into a single serving. With 63g of fat and 1670mg of sodium, this melt contributes a significant portion of a person's daily recommended intake of fat and sodium.

Calorie Comparison Table

Here is a quick reference table for the calories in popular Waffle House sandwiches:

Sandwich Type	Calories (Approx.)	Total Fat (Approx.)	Protein (Approx.)	Bread	Source
Bacon, Egg & Cheese	410	25g	21g	White Toast	CalorieKing, Eat This Much
Sausage, Egg & Cheese	530	37g	23g	White Toast	CalorieKing, Eat This Much
Ham, Egg & Cheese	380	15g	28g	White Toast	CalorieKing
Grilled Cheese	330	Not specified	Not specified	White Toast	MyFoodDiary
Texas Bacon, Egg & Cheese Melt	730	51g	26g	Texas Toast	CalorieKing, Eat This Much
Texas Sausage, Egg & Cheese Melt	850	63g	28g	Texas Toast	CalorieKing, Eat This Much
Grilled Chicken Sandwich Deluxe	490	26g	33g	Bun	CalorieKing
BLT Sandwich	275	13.5g	12g	Not specified	Verywell Fit

How to Make Healthier Sandwich Choices at Waffle House

For those looking to enjoy a Waffle House sandwich while keeping an eye on their calorie and fat intake, there are several modifications you can make:

• Choose the Ham, Egg & Cheese over the Sausage or Texas Melts to save a significant number of calories and fat grams.
• Opt for wheat toast instead of white or Texas toast to increase fiber content and slightly reduce calories.
• Order the simple BLT sandwich, which is one of the lowest-calorie options on the menu at 275 calories.
• Ask for the cheese to be omitted from your sandwich. Removing the American cheese slices can shave off about 50-100 calories and several grams of fat.
• Request your sandwich be cooked with less butter, as this can reduce overall fat and calorie content.
• Pair your sandwich with a side of sliced tomatoes instead of hashbrowns to keep your meal lighter.

Understanding the Nutritional Data

It's important to remember that these nutritional values are estimations and can fluctuate based on cooking methods and portion sizes. The data is compiled from various reputable nutritional databases like CalorieKing and Eat This Much, which base their figures on standard preparations. Always consult the most recent information from Waffle House directly for the most accurate figures.

Conclusion

While a Waffle House sandwich can be a delicious and satisfying meal, the calorie counts range widely from a modest 275 for a BLT to a hefty 850 for a Texas Sausage, Egg & Cheese Melt. By understanding these differences and making mindful choices like opting for leaner proteins or different bread, you can enjoy the diner's classics while staying aligned with your dietary goals. For specific nutritional guidelines, you can often find a detailed PDF document on the company's website with comprehensive information.

Here is a link to Waffle House's official nutrition document: Waffle House Full Nutritionals.

Frequently Asked Questions

What is the lowest calorie sandwich at Waffle House?

Based on available information, the BLT sandwich is one of the lowest calorie options, containing around 275 calories.

How many calories are in a Waffle House Bacon, Egg & Cheese sandwich?

The Bacon, Egg & Cheese sandwich on white toast contains approximately 410 calories.

What is the highest calorie sandwich at Waffle House?

The Texas Sausage, Egg & Cheese Melt is the highest calorie sandwich listed, with about 850 calories.

How many calories are in a Waffle House Texas Bacon, Egg & Cheese Melt?

The Texas Bacon, Egg & Cheese Melt contains approximately 730 calories.

Can I reduce the calories in my Waffle House sandwich?

Yes, you can reduce calories by choosing leaner meat options like ham, opting for wheat toast instead of white or Texas toast, and asking for less butter or no cheese.

Are the breakfast sandwiches or Texas Melts more caloric?

The Texas Melts are significantly more caloric than the standard breakfast sandwiches due to their larger size and thicker Texas Toast.

How do Waffle House sandwich calories compare to other fast-food restaurants?

While some Waffle House sandwiches can be high in calories, others, like the BLT or Ham, Egg & Cheese, can be comparable to or lower than options found at other fast-food establishments.