What you should order at White Castle, according to registered dietitians

Is better-for-you fare at White Castle an option? 

It may take some extra work, but it’s possible to trade calorie and sodium bombs for lesser offenders at the popular fast-food chain that specializes in slider (or mini) sandwiches served on buns, according to experts.

"Finding a nutritious meal at White Castle can be a challenge with the menu consisting of a variety of sliders and mostly fried sides," said Kaytee Hadley, a registered dietitian and founder of Holistic Health and Wellness in Richmond, Virginia.

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"When you think of White Castle, you typically think of cheesy sliders and delicious milkshakes, which inherently aren’t the healthiest things we can eat," noted Lara Clevenger, a registered dietitian nutritionist and CEO of Omni Nutrition LLC in Edgewater, Florida.

"There are a wide variety of sliders to choose from," she added, with some of them "calorie-laden while others have considerably less."

At White Castle, you can find some lower calorie options when you're in need of a quick bite; nutrition experts shared their insights.  (Robert Alexander/Getty Images/whitecastle.com)

With all that in mind, Hadley singled out the best nutritional feature of the menu as the smaller size of the sliders. It gives customers the ability to control quantity or portion sizes when the quality of the ingredients can't be changed. 

If you’re bringing your White Castle home, consider pairing one or two sliders with a hearty salad and/or soup for a filling meal without adding more sliders to the mix. 

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Read on for Hadley and Clevenger’s top picks for what to order at White Castle if you want to make better choices for your health.

One of the best nutritional features of White Castle's menu is the small size of the slider, which allows you to control your quantity of intake. (Education Images/Universal Images Group via Getty Images)

Fox News Digital reached out to White Castle for comment. 

Impossible Slider or The Original Slider

Hadley said that rather than ordering sliders loaded with toppings like crispy onions, cheese and bacon, consider opting for a pared down order of either two vegan Impossible Sliders or two Original Sliders (made with beef). 

"This cuts out additional sugar, saturated fat and ‘empty’ calories that add up fast," she said.

She noted you can top them with lettuce, tomatoes and pickles to add vitamins and other nutrients.

The Original Slider at White Castle is a great option when you want to avoid higher calorie toppings or add-ons. (whitecastle.com)

"If you want more, the Mott’s applesauce pouches are an excellent side with no added sugar and only 90 calories from fruit," said Hadley.

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Fish Nibblers

This side (available only in certain regions) is made with Alaska pollock.

The Fish Nibblers are a great source of protein if you want a non-beef option. (whitecastle.com)

"The medium-sized fish nibblers come in at 30g protein with just 590 calories," said Clevenger, noting that they’re a great alternative if you do not want to eat traditional sliders.

Chicken Rings 

Craving chicken? 

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Skip the sandwich and go for this savory side, which is basically like chicken nuggets in ring form. 

White Castle may not have chicken nuggets, but the company does sell chicken rings, which are basically the same thing and a great source of protein. (whitecastle.com)

"Another great alternative to sliders is the nine-piece Chicken Rings, which come in [at] around 470 calories and 26 grams of protein," said Clevenger.

The 1921 Slider

It's a hat tip to White Castle’s founding in Wichita, Kansas, in 1921. 

Clevenger said that if you choose two 1921 Sliders with American cheese, the order clocks in at 500 calories and contains 28 grams of protein.

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"These are the best bang for your calories when it comes to choosing beef sliders," she said.

The best "bang for your calories" would be the classic 1921 Slider — only 500 calories and 28 grams of protein for two orders of the White Castle staple, Clevenger said. (whitecastle.com)

Original Slider with Egg & Cheese

If you find yourself at White Castle for breakfast, go for this sandwich made with eggs and cheddar cheese. 

"You’ll come in at 560 calories and 28g protein for the two breakfast sliders," said Clevenger.

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She said a good rule of thumb is to aim for at least 25-35 grams of protein at each meal.

Crispy Chicken Breast Slider

The best protein-packed order available at White Castle would be the chicken breast slider, experts said. (whitecastle.com)

Clevenger said ordering two of these sliders is the best protein-to-calorie option on the menu, as the choice contains 40 grams of protein.

Skip French fries or other sides in favor of enjoying these sandwiches with steamed string beans or broccoli at home.

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Hot or Iced Lemon Tea

Jenna Hunter, a registered dietitian who posts under the social media handle @TheHealthyHopHead, called this drink a great option.

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She said, "A little bit of lemon will add some vitamin C and zest."

The best beverage you can opt for when stopping at White Castle would be the iced or hot lemon tea, as lemon adds some good vitamin C. (White Castle teas not pictured here.) (iStock)

If you’re not a fan of tea, try other healthy beverages on the menu, such as milk, orange juice, apple juice or water over sodas and milkshakes.

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