How to Eat Healthy at White Castle

The words "healthy" and "White Castle" may not always go hand in hand, but if it's your only restaurant option, you don't have to ruin your diet to eat there. Planning ahead and knowing your best options before you order can make a big difference. It's important to note that the menu and nutrition information change, so check the website for the most current information.

Best Breakfast Options

The breakfast menu features a number of slider sandwiches, and this helps keep portions small and calories low. The breakfast slider with egg and cheese is the lowest-calorie option on the breakfast menu with 160 calories, 7 grams of total fat, 3 grams of saturated fat, 13 grams of carbs and 320 milligrams of sodium. The breakfast slider with hamburger and eggs is the lowest carb and sodium option with 190 calories, 12 grams of carbs and 200 milligrams of sodium, but it is a little higher in fat with 11 grams of total fat and 4 grams of saturated fat.

White Castle also offers wheat toast with 140 calories, 2 grams of total fat, 28 grams of carbs, 2 grams of fiber and 300 milligrams of sodium, and the maple and brown sugar oatmeal yields 160 calories, 2 grams of total fat, 32 grams of carbs, 3 grams of fiber and 230 milligrams of sodium. This makes it one of the healthier breakfast options on the menu.

You can also get a breakfast toast sandwich with eggs and cheese and request wheat toast to up the nutrition and make it more filling, but that's higher in calories, carbs and sodium, with about 230 calories, 9 grams of total fat, 3 grams of saturated fat, 29 grams of carbs and 500 milligrams of sodium per sandwich.

Meat and Chicken Sliders

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As is the case with breakfast sandwiches, the size of the White Castle sliders helps keep calories low. The key is to try to limit how many you eat. Whether you're watching calories, carbs or sodium, the simpler you keep your slider, the easier it is to stick to your diet. One Original Slider contains 140 calories, 6 grams of total fat, 2.5 grams of saturated fat, 13 grams of carbs and 360 milligram of sodium. Unless your White Castle is in New York or New Jersey, the carbs and sodium in your Original Slider increase to 15 grams of carbs and 410 milligrams of sodium.

The plain Savory Grilled Chicken Slider makes the best choice no matter what you're counting. One of these sandwiches contains 180 calories, 7 grams of total fat, 1.5 grams of saturated fat, 13 grams of carbs and 570 milligrams of sodium.

Veggie Sliders

White Castle offers meat-free options too. The Plain Veggie Slider with 150 calories, 5 grams of total fat, 20 grams of carbs and 270 milligrams of sodium is the lowest in calories, carbs and sodium.

Also, to really save on calories, consider the traditional bun with cheese option, which has 90 calories, 3 grams of total fat, 1.5 grams of saturated fat, 12 grams of carbs and 260 milligrams of sodium.

Sides and Drinks

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The White Castle menu does not offer any nonfried side options, making it difficult to round out your meal. Like your burgers, your side order should be small, without any extras, to save on calories and carbs. On a positive note, the french fries at White Castle are low in sodium, but they're high in fat and saturated fat. One small order of fries contains 330 calories, 21 grams of total fat, 4 grams of saturated fat, 32 grams of carbs and 50 milligrams of sodium. The clam strips are low in carbs and the lowest calorie side option with 210 calories, 17 grams of total fat, 2.5 grams of saturated fat, 5 grams of carbs and 620 milligrams of sodium.

Unsweetened iced tea and water make good drink choices to go with your White Castle meal. The restaurant also offers 1-percent-fat milk, a low-calorie source of protein and calcium.