Breakfast is where fast food calories hide in plain sight: a biscuit sandwich, a sweet coffee and hash browns can pass 1,000 calories before 9 a.m. The good news is that the breakfast menus in our calculators also have sandwiches and wraps that are filling and light.
Breakfast items of 400 calories or less
All of these are 400 calories or less as served, with the most protein first:
| Item | Restaurant | Calories | Protein | Carbs | Sodium |
|---|---|---|---|---|---|
| Egg White Grill | Chick-fil-A | 300 | 27g | 29g | 990mg |
| Egg, Pesto & Mozzarella Sandwich | Starbucks | 390 | 21g | 36g | 790mg |
| Chicken Bacon Protein Pocket | Starbucks | 310 | 20g | 29g | 880mg |
| Spinach, Feta & Egg White Wrap | Starbucks | 290 | 20g | 34g | 840mg |
| Bacon & Gruyère Egg Bites | Starbucks | 300 | 19g | 9g | 680mg |
| Ellenos Muesli Yogurt | Starbucks | 340 | 19g | 38g | 125mg |
| Bacon, Gouda & Egg Sandwich | Starbucks | 360 | 18g | 35g | 710mg |
| Ellenos Muesli Yogurt - No Added Sugar | Starbucks | 280 | 18g | 28g | 140mg |
| Egg McMuffin | McDonald's | 310 | 17g | 30g | 770mg |
| Five Cheese & Bacon Frittata | Panera Bread | 300 | 17g | 9g | 1,120mg |
| Turkey Bacon, Cheddar & Egg White Sandwich | Starbucks | 260 | 17g | 30g | 600mg |
| Bacon Egg & Cheese Muffin | Chick-fil-A | 300 | 16g | 28g | 710mg |
| Ellenos Strawberry Shortcake Greek Yogurt | Starbucks | 310 | 16g | 39g | 115mg |
| Multigrain Bagel | Dunkin' | 380 | 15g | 63g | 550mg |
| Asiago Everything Bagel | Panera Bread | 370 | 15g | 55g | 800mg |
What makes a breakfast heavier
- Biscuits and croissants. They carry far more fat than an English muffin or a wrap. At McDonald’s, an Egg McMuffin is 310 calories and a Sausage Biscuit 460.
- Sausage. Swapping sausage for egg, ham or bacon usually saves calories and fat.
- The coffee. At Dunkin’, a medium iced coffee is 5 calories black, 90 with cream, and 190 with cream and sugar.
- Hash browns. Tasty, but mostly carbs and fat with little protein.
Plan the rest of the day
A lighter breakfast leaves room for lunch and dinner. Add it to the Day Planner to see your whole day, or check the full menu in the McDonald’s, Dunkin’ and Chick-fil-A calculators.
Sources
- Menu figures: each restaurant’s official U.S. nutrition information, as linked on the methodology page.