White Castle is an American fast food hamburger restaurant chain known for its small, square hamburgers called “sliders”. The White Castle double cheese slider is one of their most popular menu items, consisting of two beef patties with a slice of cheese in between the patties on a square bun.
Many customers wonder, “How many calories are in a White Castle double cheese slider?” This is an important question for people watching their calorie intake or following a specific diet plan. In this article, we will provide a detailed calorie breakdown of a White Castle double cheese slider and look at how it fits into a balanced diet.
Calorie Count Summary
Here is a quick overview of the calorie count for a White Castle double cheese slider:
- Total Calories: 380
- Calories from Fat: 180
So in total, a White Castle double cheese slider contains 380 calories, with 180 of those calories coming from fat. Let’s now break these numbers down in more detail.
Calories from Protein
The two beef patties provide the main source of protein in a White Castle double cheese slider.
Each beef patty contains approximately:
- 80 calories
- 12g protein
- 6g fat
With two patties total, the double cheese slider contains:
- 160 calories from protein
- 24g protein
- 12g fat
So the two beef patties contribute 160 calories, 24g of protein and 12g of fat.
Calories from Cheese
The slice of cheese between the two patties also adds additional calories:
- 1 slice American cheese: approximately 70 calories and 6g of fat
So the slice of cheese adds 70 calories and 6g of fat.
Calories from Bun
The soft white bun contributes carbohydrates and calories:
- White Castle bun: approximately 150 calories and 1g of fat
So the bun adds 150 calories and 1g of fat.
Total Calorie Calculation
Adding up the calories from each component gives us the total calories in a White Castle double cheese slider:
- Protein (beef patties): 160 calories
- Cheese: 70 calories
- Bun: 150 calories
Total: 380 calories
Here is the full nutritional breakdown for a White Castle double cheese slider:
This table shows the full vitamin and mineral content of a White Castle double cheese slider. Key things to note:
- High in fat and sodium
- Also provides protein and some vitamins/minerals like calcium and iron
- Minimal fiber and no fruit/vegetables
So while it does provide some nutritional value, it is a high fat and high sodium food option.
Daily Calorie Needs
To evaluate how a White Castle double cheese slider fits into your diet, you need to consider your total daily calorie needs.
The average daily calorie requirement for adults is:
- Women: 2000 calories
- Men: 2500 calories
However, this can vary widely based on your:
- Activity level
- Muscle mass
To lose weight, you need to consume fewer calories than you burn each day. To gain weight, you need to consume more.
Calorie Needs Calculator
You can use this calorie calculator to estimate your total daily calorie needs:
Enter your age, gender, weight, height and activity level. It will calculate your basal metabolic rate (BMR) as well as your total daily energy expenditure (TDEE).
This will give you an approximation of your calorie needs, which you can then use to structure your diet and meal plans.
Daily Recommended Fat Intake
In addition to calories, you also need to pay attention to the breakdown of macros (protein, carbs, fat) in your diet.
The American Heart Association recommends that the average adult consume:
- No more than 25-35% of total calories from fat.
For a 2000 calorie diet:
- No more than 500-700 calories from fat per day
For a 2500 calorie diet:
- No more than 625-875 calories from fat per day
The White Castle double cheese slider contains 380 total calories, with 180 of those calories from fat.
So for most adults, a double cheese slider would use up 25-50% of your total recommended daily fat intake in just one meal.
Daily Sodium Recommendations
The double cheese slider is also very high in sodium at 820mg per sandwich.
The American Heart Association recommends limiting sodium intake to:
- Ideal limit: 1500mg per day
- Maximum: 2300mg per day
So the 820mg in just one double cheese slider is over half of your total ideal sodium limit.
This makes it a very sodium-dense food option. High sodium intake is associated with increased risk of high blood pressure, heart disease and stroke.
Benefits of the White Castle Double Cheese Slider
While high in calories, fat and sodium, the White Castle double cheese slider does have some potential benefits:
- Protein: Provides 24g protein per serving, which helps with muscle building and feeling full.
- Calcium: Cheese and dairy products provide a good source of calcium, vitamin D and other nutrients.
- Iron: Beef contains heme-iron, which is the most easily absorbed form of iron.
- Taste: Many people love the signature taste White Castle’s steamed burgers.
- Convenience: As fast food, it is quick, easy and inexpensive when on the go.
If you do choose to eat it, balance the double cheese slider within your daily calorie and nutrient needs. And be sure to focus on increasing intake of fruits, vegetables and whole grains throughout the rest of your diet.
Healthier Alternatives to Consider
If watching your fat, sodium or calorie intake, here are some potentially healthier alternatives to consider:
1. Single Slider or Junior Burger
Instead of a double, order a single slider or junior burger. This cuts the calories, fat and sodium intake in half:
- Single slider: 190 calories, 9g fat, 410mg sodium
- Junior burger: 140 calories, 7g fat, 290mg sodium
2. Veggie Slider
White Castle also offers a veggie slider, which replaces the beef with a MorningStar Farms veggie patty:
- Veggie Slider: 150 calories, 6g fat, 490mg sodium
This reduces the calories, fat and sodium compared to a double cheese slider.
3. Side Salad
Pair your slider with a side salad instead of fries for a healthier accompaniment:
- Side salad with light dressing: about 50 calories
4. Frozen Sliders
White Castle now sells packs of frozen sliders at grocery stores. This allows you to prepare them at home and control portion sizes, condiments and sides.
5. Homemade Healthy Sliders
For the healthiest option, make your own lean beef or turkey sliders at home. Use whole grain buns, less cheese and pile on the veggie toppings!
A White Castle double cheese slider contains a total of 380 calories, with 180 calories from fat. It is high in sodium at 820mg per sandwich.
While it can be an occasional treat, eating double sliders frequently can contribute excess calories, fat and sodium to your diet. Consider healthier alternatives to stay within your daily recommended limits.
Focus on an overall eating pattern high in fruits, vegetables, whole grains, lean protein and healthy fats. Enjoy White Castle slider indulgences in moderation along with more nutritious choices for balanced nutrition.