Pit StopWhite Castle: high-protein, low-calorie picks
Here are the 208 White Castle items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition White Castle publishes (see the source).
103 items are 400 calories or less. 22 have 30 g of protein or more. The most protein at 400 calories or less is Chicken Rings - 6 pc. (18 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Rings - 6 pc.6 piece | 320 | 18 | 12 | 20 |
| Breakfast Toast Sandwich w/Bacon, Egg, Cheddar Cheese1 sandwich | 390 | 18 | 29 | 24 |
| Breakfast Toast Sandwich w/Bacon, Egg, Cheese1 sandwich | 380 | 17 | 29 | 23 |
| Fish Nibblers - Small1 small | 320 | 16 | 28 | 16 |
| Double Jalapeño Cheese (New York / New Jersey only) Slider1 slider | 320 | 15 | 27 | 18 |
| Double Jalapeño Cheese Slider1 slider | 320 | 15 | 25 | 19 |
| Double Smoked Cheddar Cheese (New York / New Jersey only) Slider1 slider | 330 | 15 | 28 | 19 |
| Breakfast Slider w/Sausage, Egg & Cheddar Cheese1 slider | 360 | 15 | 16 | 27 |
| Original Slider w/Egg & Cheddar Cheese1 slider | 280 | 14 | 17 | 18 |
| Double Cheese Slider1 slider | 300 | 14 | 24 | 17 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fish Nibblers - Medium1 medium | 590 | 30 | 51 | 29 |
| Chicken Rings - 9 pc.9 piece | 470 | 26 | 18 | 31 |
| Breakfast Toast Sandwich w/Sausage, Egg, Cheddar Cheese1 sandwich | 430 | 17 | 30 | 28 |
| Breakfast Toast Sandwich w/Sausage, Egg, Cheese1 sandwich | 420 | 16 | 29 | 27 |
| Chocolate Shake (Detroit only) - Small21 fl oz | 560 | 16 | 91 | 16 |
| Vanilla Shake (Columbus only) - Medium30 fl oz | 600 | 16 | 93 | 16 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Chicken Rings - 6 pc.6 piece | 320 | 18 | 5.6 |
| Fish Nibblers - Medium1 medium | 590 | 30 | 5.1 |
| Chocolate Shake (Louisville only) - Small21 fl oz | 650 | 32 | 4.9 |
| Double Jalapeño Cheese (New York / New Jersey only) Slider1 slider | 320 | 15 | 4.7 |
| Double Jalapeño Cheese Slider1 slider | 320 | 15 | 4.7 |
| Breakfast Toast Sandwich w/Bacon, Egg, Cheddar Cheese1 sandwich | 390 | 18 | 4.6 |
| Double Smoked Cheddar Cheese (New York / New Jersey only) Slider1 slider | 330 | 15 | 4.5 |
| Breakfast Toast Sandwich w/Bacon, Egg, Cheese1 sandwich | 380 | 17 | 4.5 |
| Breakfast Slider w/Sausage, Egg & Cheddar Cheese1 slider | 360 | 15 | 4.2 |
| Breakfast Toast Sandwich w/Sausage, Egg, Cheddar Cheese1 sandwich | 430 | 17 | 4.0 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Breakfast Toast Sandwich w/Bacon, Egg, Cheddar Cheese1 sandwich | 390 | 18 | 29 | 24 |
| Breakfast Toast Sandwich w/Bacon, Egg, Cheese1 sandwich | 380 | 17 | 29 | 23 |
| Breakfast Toast Sandwich w/Sausage, Egg, Cheddar Cheese1 sandwich | 430 | 17 | 30 | 28 |
| Breakfast Toast Sandwich w/Sausage, Egg, Cheese1 sandwich | 420 | 16 | 29 | 27 |
| Breakfast Slider w/Sausage, Egg & Cheddar Cheese1 slider | 360 | 15 | 16 | 27 |
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Questions
What item under 1,000 calories has the most protein at White Castle?
Chocolate Shake (Louisville only) - Small (21 fl oz): 32 g protein, 650 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at White Castle?
At 400 calories or less, the most protein comes from Chicken Rings - 6 pc. (6 piece): 18 g protein, 320 calories; Breakfast Toast Sandwich w/Bacon, Egg, Cheddar Cheese (1 sandwich): 18 g protein, 390 calories; Breakfast Toast Sandwich w/Bacon, Egg, Cheese (1 sandwich): 17 g protein, 380 calories.
What is a high-protein breakfast at White Castle?
Breakfast Toast Sandwich w/Bacon, Egg, Cheddar Cheese (1 sandwich): 18 g protein, 390 calories; Breakfast Toast Sandwich w/Bacon, Egg, Cheese (1 sandwich): 17 g protein, 380 calories; Breakfast Toast Sandwich w/Sausage, Egg, Cheddar Cheese (1 sandwich): 17 g protein, 430 calories.
Where do these White Castle numbers come from?
From the nutrition information White Castle publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.