Breakfast 107 items

Waffle House Low Sodium Guide

All-day Southern breakfast diner. Eggs + plain hashbrowns and grilled chicken are the lower-sodium paths; loaded bowls and country ham are the sodium bombs.

Interactive sodium calculator + lower-sodium order guide.

Build a lower-sodium meal See meal plans

Lowest Sodium Option

1 Egg - Scrambled

The lowest-sodium entrée on this menu.

Watch Out For

Country Ham Dinner — 2110 mg sodium

Entree

1 Egg - Scrambled

88 mg 90 cal

Side

Sliced Tomatoes

0 mg 10 cal

Drink

Hot Tea

0 mg 0 cal

Suggested Meal Plans

Tap a card to load it into the meal calculator · sized for a ~2,000-cal day

Breakfast

~20–25% of day

Eggs + plain hashbrowns

416 mg Na 375 cal 15 g protein

~18% of a 2,300 mg day Load into calculator

Items · Breakfast (3)

176mg
240mg
0mg

Lunch

+ diet soda

Grilled chicken sandwich

1170 mg Na 290 cal 33 g protein 2 g sugar

~51% of a 2,300 mg day Load into calculator

Items · Lunch (3)

1170mg
0mg
0mg

Dinner

Heartier

Steak + grits

760 mg Na 390 cal 44 g protein

~33% of a 2,300 mg day Load into calculator

Items · Dinner (3)

460mg
300mg
0mg

Cal

Sodium

0 mg

Protein

0 g

Fiber

0 g

Sugar

0 g

Sodium vs 2,300 mg daily value 0%

Load a meal plan or tap menu rows to build a plate.

Menu nutrition

Tap a row to add · tap headers to sort

<600 600–1k >1k


Pecans topping	add-on	150	15g	3g	2g	2g	1g	0 mg	—
Chocolate Chips topping	add-on	95	5g	14g	1g	—	11g	0 mg	—
Sauteed Onions	add-on	15	0g	3g	0g	1g	1g	0 mg	—
Grilled Tomatoes	add-on	5	0g	2g	0g	—	1g	0 mg	—
Sliced Tomatoes	side	10	0g	2g	0g	—	2g	0 mg	—
Coffee black	cup	5	0g	1g	0g	—	—	0 mg	—
Coffee - Decaf	cup	5	0g	1g	0g	—	—	0 mg	—
Hot Tea	cup	0	0g	0g	0g	—	—	0 mg	—
Alice's Iced Tea - Unsweet	glass	0	0g	0g	0g	—	—	0 mg	—
Alice's Iced Tea - Sweet	glass	70	0g	17g	0g	—	17g	0 mg	—
Water	glass	0	0g	0g	0g	—	—	0 mg	—
Coca-Cola	glass	160	0g	41g	0g	—	39g	30 mg	—
Diet Coke	glass	0	0g	0g	0g	—	—	50 mg	—
Peanut Butter Chips topping	add-on	113	6g	13g	2g	1g	12g	71 mg	—
1 Egg - Scrambled	1 egg	90	7g	1g	6g	—	—	88 mg	—
Regular Milk	glass	130	5g	13g	9g	—	13g	125 mg	—
Grilled Mushrooms	add-on	10	0g	2g	1g	1g	1g	140 mg	—
2 Eggs - Scrambled	2 eggs	180	14g	2g	12g	—	—	176 mg	—
2 Egg Omelet	2 eggs	180	14g	2g	12g	—	—	176 mg	—
Texas Toast - 1 Slice	1 slice	100	1g	19g	3g	—	2g	190 mg	—
Regular Chocolate Milk	glass	230	9g	31g	9g	—	29g	190 mg	—
Large Milk	glass	250	10g	24g	16g	—	24g	230 mg	—
Hashbrowns regular	regular	190	7g	29g	3g	—	—	240 mg	—
Melted American Cheese	add-on	50	5g	1g	3g	—	1g	250 mg	—
Wheat Toast - 2 Slices	2 slices	120	2g	26g	6g	4g	2g	250 mg	—
Kid's Bacon	2 slices	90	8g	0g	6g	—	—	250 mg	—
Kid's Sausage	1 patty	130	12g	1g	5g	—	—	255 mg	—
Bert's Chili topping	2 oz	55	2g	6g	5g	2g	1g	260 mg	—
White Toast - 2 Slices	2 slices	130	2g	25g	4g	—	3g	260 mg	—
T-Bone Dinner	1 steak	420	29g	0g	37g	—	—	260 mg	—
Regular Slice Triple Chocolate Pie	slice	490	25g	59g	2g	—	39g	270 mg	—
Angus 1/4 LB Hamburger Deluxe	1	370	19g	30g	19g	—	—	295 mg	—
Grits	bowl	90	3g	16g	3g	—	—	300 mg	—
Egg Sandwich	1	220	9g	26g	10g	—	—	348 mg	—
Kid's Chicken Sausage	1 patty	90	7g	0g	7g	—	—	350 mg	—
Large Chocolate Milk	glass	440	16g	58g	16g	—	54g	360 mg	—
Bacon	3 slices	135	12g	0g	9g	—	—	375 mg	—
Sausage Gravy	3 oz	75	18g	8g	1g	—	—	385 mg	—
Jalapeno Peppers	add-on	10	0g	2g	0g	—	—	390 mg	—
T-Bone & Eggs	plate	600	43g	2g	49g	—	—	436 mg	—
Delmonico Dinner	1 steak	300	14g	0g	41g	—	—	460 mg	—
Cheesesteak & Eggs	plate	310	21g	2g	28g	—	—	476 mg	—
Hashbrowns large	large	380	14g	58g	6g	—	—	480 mg	—
Sausage - 2 patties	2 patties	260	24g	1g	10g	—	—	510 mg	—
Bert's Chili regular	4 oz	110	4g	11g	9g	4g	1g	520 mg	—
Angus 1/4 LB Cheeseburger Deluxe	1	420	23g	31g	22g	—	—	545 mg	—
Egg & Cheese Sandwich	1	270	13g	27g	13g	—	—	598 mg	—
Regular Slice Southern Pecan Pie	slice	510	26g	66g	4g	—	28g	610 mg	—
Large Bacon	5 slices	225	20g	0g	15g	—	—	625 mg	—
Hickory Smoked Ham	add-on	70	3g	2g	9g	—	1g	630 mg	—
Bacon Sandwich	1	265	14g	25g	13g	—	—	635 mg	—
BLT Sandwich	1	275	14g	27g	13g	—	—	635 mg	—
Steak & Eggs	plate	480	28g	2g	53g	—	—	636 mg	—
Cheese 'N Eggs	plate	280	23g	4g	17g	—	—	676 mg	—
Cheese Omelet Breakfast	plate	280	23g	4g	17g	—	—	676 mg	—
Cheese Grits	bowl	180	13g	0g	14g	—	—	700 mg	—
Chicken Sausage - 2 patties	2 patties	180	13g	0g	14g	—	—	700 mg	—
Hashbrowns triple	triple	570	21g	87g	9g	—	—	720 mg	—
Bacon & Egg Sandwich	1	355	21g	26g	19g	—	—	723 mg	—
Grilled Cheese Sandwich	1	230	11g	27g	9g	—	—	760 mg	—
Large Sausage	3 patties	390	36g	2g	15g	—	—	765 mg	—
Grilled Biscuit	1	300	15g	34g	5g	—	2g	800 mg	—
City Ham	1 slice	100	3g	7g	14g	—	6g	850 mg	—
Double Angus 1/4 LB Cheeseburger Deluxe	1	690	45g	32g	39g	—	—	850 mg	—
Classic Waffle House Waffle	1	410	18g	55g	8g	—	15g	870 mg	—
Chicken Dinner	1 fillet	130	1g	2g	29g	—	—	930 mg	—
Texas Angus Patty Melt	1	535	28g	43g	26g	—	—	935 mg	—
Bacon, Egg & Cheese Sandwich	1	405	25g	27g	22g	—	—	973 mg	—
Cheesesteak Omelet Breakfast	plate	410	30g	4g	33g	—	—	976 mg	—
Texas Bacon Lover's BLT Sandwich	1	435	22g	40g	21g	—	—	1005 mg	—
Pork Chop Dinner	2 chops	340	14g	0g	52g	—	—	1040 mg	—
Bert's Chili large	8 oz	220	7g	22g	18g	8g	2g	1040 mg	—
Bacon Biscuit	1	390	23g	34g	11g	—	—	1050 mg	—
Sausage Biscuit	1	430	27g	35g	10g	—	—	1055 mg	—
Chicken & Eggs	plate	310	15g	4g	41g	—	—	1106 mg	—
Grilled Ham Sandwich	1	230	4g	32g	18g	—	—	1110 mg	—
Chicken Sausage Biscuit	1	390	22g	34g	12g	—	—	1150 mg	—
Grilled Chicken Sandwich	1	280	3g	32g	33g	—	—	1170 mg	—
Texas Cheesesteak Melt	1	445	18g	43g	27g	—	—	1180 mg	—
Ham & Egg Sandwich	1	320	11g	33g	24g	—	—	1198 mg	—
Pork Chops & Eggs	plate	520	28g	2g	64g	—	—	1216 mg	—
Cheesesteak Melt Hashbrown Bowl	bowl	625	30g	63g	27g	—	—	1280 mg	—
Ham & Cheese Omelet Breakfast	plate	350	26g	6g	26g	—	—	1306 mg	—
Bacon Egg & Cheese Biscuit	1	530	35g	36g	20g	—	—	1388 mg	—
Sausage Egg & Cheese Biscuit	1	570	39g	37g	19g	—	—	1393 mg	—
Ham, Egg & Cheese Sandwich	1	370	16g	34g	27g	—	—	1448 mg	—
Chicken Sausage Egg & Cheese Biscuit	1	530	33g	36g	21g	—	—	1488 mg	—
Bacon Egg & Cheese Hashbrown Bowl	bowl	795	49g	62g	32g	—	—	1531 mg	—
Meat Lover's Pork Chop Dinner	3 chops	510	21g	0g	78g	—	—	1560 mg	—
Bacon Egg & Cheese Grits Bowl	bowl	595	40g	36g	32g	—	—	1651 mg	—
Sausage Egg & Cheese Hashbrown Bowl	bowl	920	61g	63g	33g	—	—	1666 mg	—
Grilled Chicken Bacon Cheese Sandwich Deluxe	1	420	15g	33g	42g	—	—	1670 mg	—
Fiesta Omelet Breakfast	plate	380	26g	13g	26g	—	—	1696 mg	—
Chicken Biscuit	1	430	16g	36g	34g	—	—	1730 mg	—
Sausage Egg & Cheese Grits Bowl	bowl	720	52g	37g	33g	—	—	1786 mg	—
Texas Grilled Chicken Melt	1	445	12g	45g	40g	—	—	1810 mg	—
Chicken Sausage Egg & Cheese Hashbrown Bowl	bowl	840	50g	62g	37g	—	—	1856 mg	—
Meat Lover's Chicken Dinner	2 fillets	260	2g	4g	58g	—	—	1860 mg	—
Chicken Melt Hashbrown Bowl	bowl	625	24g	65g	40g	—	—	1910 mg	—
Chicken Sausage Egg & Cheese Grits Bowl	bowl	640	41g	36g	37g	—	—	1976 mg	—
Meat Lover's Chicken & Eggs	plate	440	16g	6g	70g	—	—	2036 mg	—
Fiesta Protein Bowl	bowl	530	31g	14g	52g	—	—	2084 mg	—
Country Ham	1 slice	190	9g	1g	25g	—	1g	2110 mg	—
Country Ham Dinner	1 slice	190	9g	1g	25g	—	—	2110 mg	—
Country Ham & Eggs	plate	370	23g	3g	37g	—	—	2286 mg	—
Ham Egg & Cheese Hashbrown Bowl	bowl	800	43g	66g	41g	—	—	2416 mg	—
Ham Egg & Cheese Grits Bowl	bowl	600	34g	40g	41g	—	—	2536 mg	—

Values from official Waffle House nutrition PDF dated 05/05/26. Anchor checks: Classic Waffle 410 cal / 870 mg Na; Hashbrowns regular 190 cal / 240 mg Na; Grilled Chicken Sandwich Deluxe 280 cal / 1170 mg Na; Delmonico Dinner 300 cal / 460 mg Na. Review: 2026-07-31.

No salt & smarter picks

Smarter picks

2 Eggs - Scrambled 176
2 Egg Omelet 176
Grits 300
Hashbrowns regular 240
Sliced Tomatoes 0
Wheat Toast - 2 Slices 250
Grilled Chicken Sandwich 1170
Chicken Dinner 930

Best bets

Lowest sodium highlights

Sliced Tomatoes

side · 10 cal

✓ 0mg

0g protein

0% of Daily Value (2300mg Na)

Safest Order Tip

Solid lower-sodium pick for this category.

Coffee black

drink · 5 cal

✓ 0mg

0g protein

0% of Daily Value (2300mg Na)

Safest Order Tip

Solid lower-sodium pick for this category.

Coffee - Decaf

drink · 5 cal

✓ 0mg

0g protein

0% of Daily Value (2300mg Na)

Safest Order Tip

Solid lower-sodium pick for this category.

Hot Tea

drink · 0 cal

✓ 0mg

0g protein

0% of Daily Value (2300mg Na)

Safest Order Tip

Solid lower-sodium pick for this category.

How to order

Order tips

· Order hashbrowns scattered-plain and skip the smothered/covered/chunked toppings.
· Grilled chicken, eggs, and plain grits are the lowest-sodium proteins on the menu.
· Choose wheat toast or sliced tomatoes over biscuits or Texas toast to save sodium.
· Drink black coffee, unsweet tea, or water; sweet tea and regular sodas add sugar but little sodium.
· Country ham, ham egg & cheese bowls, and bacon-loaded melts are the highest-sodium choices.

Avoid / high sodium

Country Ham Dinner — 2110 mg sodium · Ham Egg & Cheese Hashbrown Bowl — 2416 mg sodium · Meat Lover's Chicken & Eggs — 2036 mg sodium · Texas Grilled Chicken Melt — 1810 mg sodium

Common questions

Waffle House low-sodium FAQ

What is the lowest sodium item at Waffle House? +

Hot Tea is the lowest-sodium item we track at Waffle House: 0 mg sodium and 0 calories. Every item on this page is ranked by official sodium mg so you can compare before you order.

What is the safest full meal at Waffle House? +

The Eggs + plain hashbrowns is the lowest-sodium full meal we mapped for Waffle House — about 416 mg sodium and 375 calories (2 Eggs - Scrambled, Hashbrowns regular, Coffee black). Load it into the meal calculator above to adjust it.

What should I avoid at Waffle House? +

The highest-sodium traps at Waffle House are Country Ham Dinner — 2110 mg sodium, Ham Egg & Cheese Hashbrown Bowl — 2416 mg sodium, Meat Lover's Chicken & Eggs — 2036 mg sodium, Texas Grilled Chicken Melt — 1810 mg sodium. Treat these as occasional orders if you are watching sodium.

How much sodium should I eat in a day? +

The FDA daily value is 2,300 mg of sodium per day — about one teaspoon of salt. Many heart-health guidelines suggest 1,500–2,000 mg. A single fast-food combo can exceed that, which is why every Waffle House item here lists its sodium mg.