White Castle under 500 calories: 60 orders, ranked
Of the 66 single orders we track at White Castle, 60 come in at or under 500 calories — 91%. The most protein in one item under 500 is the Chicken Rings (9), 26 g for 470 calories; the most filling by protein and fiber per calorie is the Chicken Rings (9) (26 g protein, 1 g fiber, 470 cal). 22 entrées fit under 500; 0 do not.
Source: White Castle nutrition guide (official) · Data refreshed
- 60 orders under 500
- 26g most protein in one item
- 19g protein in a full meal
- 0 entrées over 500
As of September 2026, 60 of the 66 White Castle single orders we track come in at or under 500 calories, and the most protein in a complete White Castle meal under 500 is 19 g (A Bacon Cheese Slider, a 6-piece Pretzel Nibblers with Garage Beer Cheese Sauce, and a large Coffee (limited time: Pretzel Nibblers with Garage Beer Cheese Sauce (6))).
Three complete White Castle meals under 500 calories
Under 500, the most-protein meal is built on the Bacon Cheese Slider (220 cal), which leaves 280 calories for its sides and drink. One meal-sized entrée, up to two different sides and a drink — the MinMax app's meal and the best under the cap, drink included (water only where no published drink fits; the lightest meal takes a zero-calorie drink, or water). The lightest meal is unchanged from under 400; the others use the extra 100 calories.
Most protein
- Bacon Cheese Slider220 cal · 11g
- Pretzel Nibblers with Garage Beer Cheese Sauce (6) (limited time)260 cal · 7g
- Coffee (Large)5 cal · 1g
485 of 500 cal · 19 g protein
What to say at the counter: “A Bacon Cheese Slider, a 6-piece Pretzel Nibblers with Garage Beer Cheese Sauce, and a large Coffee — 485 cal, 19 g protein.”
Get it at the nearest White Castle →Most filling
- Bacon Cheese Slider220 cal · 11g
- Pretzel Nibblers with Garage Beer Cheese Sauce (6) (limited time)260 cal · 7g
- Coffee (Large)5 cal · 1g
485 of 500 cal · 19 g protein
What to say at the counter: “A Bacon Cheese Slider, a 6-piece Pretzel Nibblers with Garage Beer Cheese Sauce, and a large Coffee — 485 cal, 19 g protein.”
Get it at the nearest White Castle →Lightest
- Cheese Slider170 cal · 8g
- Bottled Water0 cal · 0g
170 of 500 cal · 8 g protein
What to say at the counter: “A Cheese Slider and a Bottled Water — 170 cal, 8 g protein.”
Get it at the nearest White Castle →Build your own White Castle order under 500 calories → Swap any item, add a side, share the link.
Every White Castle order under 500 calories, ranked by protein
Single orders only — no desserts, kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 500 is 290 calories and 22 of the 60 are entrées. Figures as White Castle published them, rounded to whole numbers (how we check them).
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | Chicken Rings (9) | 470 | 26g | 5.5g |
| 2 | Chicken Rings (6) | 320 | 18g | 5.6g |
| 3 | Breakfast Toast Sandwich with Bacon, Egg & Cheddar Cheese | 390 | 18g | 4.6g |
| 4 | Breakfast Toast Sandwich with Bacon, Egg & Jalapeño Cheese | 390 | 18g | 4.6g |
| 5 | Breakfast Toast Sandwich with Bacon, Egg & Cheese | 380 | 17g | 4.5g |
| 6 | Breakfast Toast Sandwich with Sausage, Egg & Cheddar Cheese | 430 | 17g | 4.0g |
| 7 | Breakfast Toast Sandwich with Sausage, Egg & Jalapeño Cheese | 430 | 17g | 4.0g |
| 8 | Fish Nibblers (Small) | 320 | 16g | 5.0g |
| 9 | Breakfast Toast Sandwich with Sausage, Egg & Cheese | 420 | 16g | 3.8g |
| 10 | Double Jalapeño Cheese Slider | 320 | 15g | 4.7g |
| 11 | Double Smoked Cheddar Cheese Slider | 320 | 15g | 4.7g |
| 12 | Breakfast Slider with Sausage, Egg & Cheddar Cheese | 360 | 15g | 4.2g |
| 13 | Breakfast Slider with Sausage, Egg & Jalapeño Cheese | 360 | 15g | 4.2g |
| 14 | Original Slider with Egg & Cheddar Cheese | 280 | 14g | 5.0g |
| 15 | Original Slider with Egg & Jalapeño Cheese | 280 | 14g | 5.0g |
| 16 | Double Cheese Slider | 300 | 14g | 4.7g |
| 17 | Breakfast Slider with Sausage, Egg & Cheese | 350 | 14g | 4.0g |
| 18 | Breakfast Slider with Bacon, Egg & Cheddar Cheese | 260 | 13g | 5.0g |
| 19 | Original Slider with Egg & Cheese | 270 | 13g | 4.8g |
| 20 | Breakfast Toast Sandwich with Bologna, Egg & Cheddar Cheese | 320 | 13g | 4.1g |
| 21 | Breakfast Toast Sandwich with Bologna, Egg & Cheese | 320 | 13g | 4.1g |
| 22 | Breakfast Toast Sandwich with Bologna, Egg & Jalapeño Cheese | 320 | 13g | 4.1g |
| 23 | Crispy Chicken Slider | 330 | 13g | 3.9g |
| 24 | Breakfast Slider with Bacon, Egg & Cheese | 260 | 12g | 4.6g |
| 25 | Breakfast Slider with Bacon, Egg & Jalapeño Cheese | 260 | 12g | 4.6g |
| 26 | Breakfast Toast Sandwich with Egg & Cheddar Cheese | 280 | 12g | 4.3g |
| 27 | Mozzarella Cheese Sticks (3) | 460 | 12g | 2.6g |
| 28 | Bacon Cheese Slider | 220 | 11g | 5.0g |
| 29 | Bacon Jalapeño Cheese Slider | 230 | 11g | 4.8g |
| 30 | Bacon Smoked Cheddar Cheese Slider | 230 | 11g | 4.8g |
| 31 | Breakfast Slider with Bologna, Egg & Cheddar Cheese | 250 | 11g | 4.4g |
| 32 | Breakfast Slider with Bologna, Egg & Cheese | 250 | 11g | 4.4g |
| 33 | Breakfast Slider with Bologna, Egg & Jalapeño Cheese | 250 | 11g | 4.4g |
| 34 | Double Original Slider | 250 | 11g | 4.4g |
| 35 | Breakfast Toast Sandwich with Egg & Cheese | 270 | 11g | 4.1g |
| 36 | Breakfast Toast Sandwich with Egg & Jalapeño Cheese | 280 | 11g | 3.9g |
| 37 | Panko Fish Slider with Cheese | 340 | 11g | 3.2g |
| 38 | Panko Fish Slider with Cheddar Cheese | 350 | 11g | 3.1g |
| 39 | Panko Fish Slider with Jalapeño Cheese | 350 | 11g | 3.1g |
| 40 | Breakfast Slider with Egg & Cheddar Cheese | 210 | 10g | 4.8g |
| 41 | Chicken Ring Slider with Jalapeño Cheese | 210 | 10g | 4.8g |
| 42 | Chicken Ring Slider with Smoked Cheddar Cheese | 210 | 10g | 4.8g |
| 43 | Garage Beer Cheese Sausage Slider (limited time) | 280 | 10g | 3.6g |
| 44 | Breakfast Slider with Egg & Cheese | 200 | 9g | 4.5g |
| 45 | Chicken Ring Slider with Cheese | 200 | 9g | 4.5g |
| 46 | Breakfast Slider with Egg & Jalapeño Cheese | 210 | 9g | 4.3g |
| 47 | Panko Fish Slider | 320 | 9g | 2.8g |
| 48 | Cheese Slider | 170 | 8g | 4.7g |
| 49 | Garlic Cheese Slider (limited time) | 170 | 8g | 4.7g |
| 50 | Jalapeño Cheese Slider | 170 | 8g | 4.7g |
| 51 | Smoked Cheddar Cheese Slider | 180 | 8g | 4.4g |
| 52 | Pretzel Nibblers with Garage Beer Cheese Sauce (6) (limited time) | 260 | 7g | 2.7g |
| 53 | The Original Slider | 140 | 6g | 4.3g |
| 54 | Southwest Veggie Slider | 240 | 6g | 2.5g |
| 55 | Garage Beer Cheese Fries (limited time) | 430 | 6g | 1.4g |
| 56 | Onion Rings (Small) | 480 | 6g | 1.3g |
| 57 | Cheese Fries | 400 | 4g | 1.0g |
| 58 | Onion Chips (Small) | 480 | 4g | 0.8g |
| 59 | French Fries (Small) | 330 | 3g | 0.9g |
| 60 | Hash Round Nibblers (Small) | 360 | 2g | 0.6g |
What 500 calories buys at White Castle
Going from 400 to 500 calories adds 8 orders: Breakfast Toast Sandwich with Sausage, Egg & Cheese (420), Breakfast Toast Sandwich with Sausage, Egg & Cheddar Cheese (430), Breakfast Toast Sandwich with Sausage, Egg & Jalapeño Cheese (430), Garage Beer Cheese Fries (limited time) (430), Mozzarella Cheese Sticks (3) (460), Chicken Rings (9) (470), Onion Chips (Small) (480) and Onion Rings (Small) (480).
What doesn't fit under 500
0 of 22 White Castle entrées are over 500 calories. With more room, see White Castle under 600. Tighter budget: White Castle under 400.
Eat at White Castle without blowing your cap
MinMax finds the best White Castle meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesMore at White Castle
- White Castle calories & nutrition (69 items listed)
- White Castle under 300 calories (31 orders)
- White Castle under 400 calories (52 orders)
- White Castle under 600 calories (62 orders)
- White Castle calorie calculator (build an order under your cap)
Under 500 calories at other chains
The same cap at 3 Burgers chains, or the cross-chain pillar: fast food under 500 calories.