The Best and Worst Menu Items at White Castle

White Castle's sliders are, by their nature, an extremely snackable food—and therein lies the danger. At first glance, each tiny burger may not look like it contains a lot of big bads (calories, sodium, fat, carbs), but who ever eats just one? To help you stay on a relatively healthy path next time you pay this fast food restaurant a visit, we spoke to registered dietitian Staci Gulbin, MS, MEd, RD, to get her take on the best and worst sliders, breakfast options, and sides available on the White Castle menu. Below are some of the items she recommends ordering—and avoiding—next time you have White Castle on the brain.

Sliders

Unlike some of the sliders featured on the White Castle menu, Gulbin suggests that The Original Slider can be a decent item to choose, as it features a 100 percent beef patty inside a signature bun. And with 140 calories, 380 milligrams of sodium, and just seven grams of fat, she explains that this slider ideal for those who are trying to watch their fat and sodium intake.

Although Gulbin explains that the slice of cheese on top of the Cheese Slider adds additional calories and sodium to your plate, she still puts it on the Best list because it contains only 170 calories, nine grams of fat, and 510 milligrams of sodium.

Gulbin says that the Jalapeño Cheese Slider can be a healthy choice to order at White Castle, as it keeps the fat and sodium content fairly reasonable. However, it's important to be cautious of any condiments you put on top of your patty—she warns they can add more calories to your meal.

If you are looking for a lighter alternative to beef, Gulbin suggests ordering the Savory Grilled Chicken Slider. It contains a decent amount of protein, and only clocks in at 190 calories.

"This plant-based burger is equal in total carbohydrate and sugar to the Original burger (without cheese) at 16 grams total carbohydrate and 2 grams of sugar," Gulbin says. However, she points out that this meatless slider contains double the protein: 12 grams versus only six in the Original burger.

Gulbin says that the Veggie Slider (which features a patty made with string beans, carrots, zucchini, peas, broccoli, and spinach) topped with honey mustard is another suitable meatless option, as it contains 70 calories, five grams fat, and three grams of fiber.

Even though you may assume that two breaded chicken rings could not be anything but unhealthy, Gulbin suggests that the Chicken Ring Slider With Cheese can actually be a decent meal choice at White Castle, thanks to not-too-high calories, fat, and sodium.

The Double Cheese Slider may offer a decent 14 grams of protein thanks to two beef patties and slices of American cheese, but Gulbin says it's not good for fat and sodium-conscious consumers, especially because it contains 17 grams of fat and 960 milligrams of sodium.

Normally, fish would seem a lot healthier than beef. However, at 320 calories and 22 grams of fat, this breaded fish slider is one item Gulbin recommends passing on next time you pay White Castle a visit.

The Smoked Cheddar and Bacon Grilled Chicken Slider has a decent amount of protein, but Gulbin says that its high sodium count makes it something to steer clear of. This, without a doubt, is a lot of salt for just one slider—the American Heart Association suggests no more than 1,500 mg per day for most adults.

The Bacon Cheese Slider doesn't have a lot of sugar, but Gulbin notes that it still packs in an alarming 650 milligrams of sodium.

Gulbin says this slider also contains a whopping amount of sodium, making it something to consider if you don't want to go over the recommended daily amount.

Sides

If you are looking to resist the tempting call of fries, Gulbin says that the Mott's Snack and Go Natural Applesauce Pouch is a good side choice to order, as it only contains 40 calories and five milligrams of sodium.

Fries are an all-too-dangerous way to rack up calories, fat, and carbs, but if you're going to indulge at White Castle, Gulbin says this option is your best bet.

Gulbin picks the Sweet Potato Fries as another good side choice, because unlike the regular fries, these contain six grams of fiber.

At 400 calories and 350 milligrams of sodium, Gulbin explains that this can be a decent side choice for those looking to indulge in fries loaded with some cheesy flavor.

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Gulbin says that thanks to 16 grams of protein from the Alaska pollack, the coated fish bites can be a good side choice to order, despite their higher sodium content.

The Fully Loaded Fries are a side not to order at White Castle, according to Gulbin. She flags them for being fully loaded with 900 milligrams of sodium, 38 grams of fat, and 460 calories, drenched with ranch dressing, and topped with bacon crumbles.

Gulbin suggests that the Onion Chips at White Castle aren't a wise side choice, no matter the size—even a small portion is loaded with 36 grams of fat and 690 milligrams of sodium.

There's no denying that mozzarella sticks are a comfort food we all love to indulge in on occasion. However, White Castle's breaded and battered version isn't a winner in the healthy category. Gulbin points out that it contains 990 milligrams of sodium and 33 grams of fat.

Breakfast Items

If you are tired of reaching for high-sugar granola bars and cereals in the morning, Gulbin suggests that the Breakfast Slider With Bacon, Egg, And Cheese slider is a good way to shake up breakfast boredom, as it contains 12 grams of protein from the eggs and cheese and is low in sugar and carbs.

Gulbin notes that this is another breakfast sandwich that has fewer carbs than others on the menu, so it's reasonable for those looking for a morning meal with low calories and sodium.

Nothing says good morning better than eggs and toast, and this breakfast sandwich is no exception. With 11 grams of protein from the eggs and cheese and a decent amount of sodium (540 milligrams), Gulbin says this is one breakfast item that will keep you full all morning long.

This breakfast slider sounds like the breakfast of champions, but one glance at its nutritional profile and you'll definitely want to steer clear. Due to its high amount of calories, sodium, and fat, Gulbin suggests that this breakfast slider is a big don't for those who are on low-sodium diets.

Even though the Breakfast Toast Sandwich With Bacon, Egg, And Cheese is filled with protein, Gulbin warns that it still contains a substantial amount of sodium and fat—among the highest of all of White Castle's breakfast items—making it something to avoid if you are looking to cut back on excess salt and fat intake.

Although these crispy mouth-watering hash brown bites may seem appetizing, Gulbin says they won't add any nutritional value to your breakfast, as they contain a high amount of fat and no protein. To start your day off on the right foot, she recommends sticking with any of the breakfast sliders on the best list.