The Best And Worst Fast Food Breakfasts

 

Research shows that more and more of us are buying breakfast from fast food restaurants or nicer chains like Panera. We’re all busy and sometimes it’s just easier to grab food on the go. But are we doing our bodies any favors?

When you’re choosing a fast food breakfast, look for food with fiber and protein (this will keep you satisfied longer), but not too much saturated fat or total fat. Be aware though that will many baked goods have fiber, they can also have lots of sugar. Some restaurants do not even have one main-dish breakfast item that’s low enough in fat and saturated fat to be considered remotely healthy.

So, is it better to just skip breakfast? No, even if fast food is your only option, go ahead and get one of the healthier options. It’s better to any breakfast than none at all. A University of Minnesota study looked at breakfast habits and weight changes in 2,200 teens over a 5-year period, found that regular breakfast eaters tended to have the lowest body mass indexes (BMIs). As the frequency of breakfast skipping went up, so did the participants’ body mass indexes.

 

Best and Worst Fast Food Breakfast – Here are some of the best and worst choices at popular fast food restaurants

 

 

 

 

McDonald’s BEST Breakfast Choices:

• Egg McMuffin: 300 calories, 12 grams fat, 5 grams saturated fat, 260 mg cholesterol, 820 mg sodium, 2 g fiber.
• Hotcakes (without syrup and margarine): 350 calories, 9 grams fat, 2 grams saturated fat, 20 mg cholesterol, 590 mg sodium, 3 g fiber.

McDonald’s WORST Choices:

• Deluxe Breakfast with regular size biscuit, without syrup & margarine: 1070 calories, 55 grams fat, 18 g saturated fat, 575 milligrams cholesterol, 2090 mg sodium, 6 g fiber.
• Deluxe Breakfast with large size biscuit, without syrup & margarine: 1140 calories, 59 g fat, 20 g saturated fat, 575 mg cholesterol, 2250 mg sodium, 7 g fiber.
• Big Breakfast (large size biscuit): 790 calories, 51 g fat, 18 g saturated fat, 555 mg cholesterol, 1,660 mg sodium, 4 g fiber.

 

 

 

Burger King’s BEST Breakfast Choices:

• Ham Omelet Sandwich: 290 calories, 13 g fat 4.5 g saturated fat, 85 mg cholesterol, 870 mg sodium, 1 g fiber.
• French Toast Sticks, 3 piece: 240 calories, 13 g fat, 2.5 g saturated fat, 4 g protein, 0 mg cholesterol, 260 mg sodium, 1 g fiber.

Burger King’s WORST Choices:

• Double Croissan’Wich with sausage, egg, & cheese: 680 calories, 51 grams of fat, 18 grams of saturated fat, and 220 mg cholesterol, 1,590 mg sodium.
• Enormous Omelet Sandwich: 730 calories, 45 grams of fat, 16 grams of saturated fat, and 330 milligrams of cholesterol, 1,940 mg sodium.

 

 

 

 

Jack in the Box BEST Breakfast Choices:

• Breakfast Jack: 290 calories, 12 g fat, 4.5 g saturated fat, 220 mg cholesterol, 760 mg sodium, 1 g fiber.
• Bacon Breakfast Jack: 300 calories, 14 g fat, 5 g saturated fat, 215 mg cholesterol, 730 mg sodium, 1 g fiber.

Jack in the Box WORST Choices:

• Extreme Sausage Sandwich: 670 calories, 48 g of fat, 17 g saturated fat, 290 mg  cholesterol, 1,300 mg sodium, 2 g fiber.
• Sausage, Egg & Cheese Biscuit: 740 calories, 55 g fat, 17 g saturated fat, 280 mg cholesterol, 1,430 mg sodium, 2 g fiber.
• Sirloin Steak & Egg Burrito with Fire Roasted Tomato Salsa: 790 calories, 48 g fat, 15 g saturated fat, 450 mg cholesterol, 1,440 mg sodium, 6 g fiber.

 

 

 

 

Carl’s Jr. BEST Breakfast Choices:

• French Toast Dips (5 pieces, no syrup): 430 calories, 18 g fat, 2.5 g saturated fat, 0 mg cholesterol, 530 mg sodium, 1 g fiber.

Carl’s Jr. WORST Choices:

• Loaded Breakfast Burrito: 820 calories, 51 g fat, 16 g saturated fat, 595 mg cholesterol, 1,530 mg sodium, 2 g fiber.
• Breakfast Burger: 830 calories, 47 g fat, 15 g saturated fat, 275 mg cholesterol, 1,580 mg sodium, 3 g fiber.

Dunkin’ Donuts BEST Breakfast Choices:

• Blueberry Bagel: 330 calories, 2.5 g fat, .5 g saturated fat, 10 g protein, 0 mg cholesterol, 600 mg sodium, 2 g fiber.
• Wheat Bagel: 330 calories, 4 g fat, 1 g saturated fat, 12 g protein, 0 mg cholesterol, 610 mg sodium, 4 g fiber.
• Reduced Fat Blueberry Muffin: 400 calories, 5 g fat, 2 g saturated fat, 8 g protein, 60 mg cholesterol, 490 mg sodium, 3 g fiber.
• Honey Bran Raisin Muffin: 480 calories, 15 g fat, 2.5 g saturated fat, 8 g protein, 60 mg cholesterol, 480 mg sodium, 5 g fiber.

Dunkin’ Donuts WORST Choices

• Triple Chocolate Muffin: 660 calories, 33 g fat, 7 g saturated fat, 10 mg cholesterol, 460 mg sodium, 4 g fiber.
• Peanut Butter Cup Cookie: 590 calories, 29 g fat, 13 g saturated fat, 50 mg cholesterol, 530 mg sodium, 3 g fiber.

 

 

 

Subway BEST Breakfast Choices:

• Egg White & Cheese Muffin Melt: 150 calories, 3.5 g fat, 1.5 g saturated fat, 5 mg cholesterol, 480 mg sodium, 5 g fiber.
• Egg White & Cheese on Mornin’ Flatbread: 170 calories, 5 g fat, 1.5 g saturated fat, 5 mg cholesterol, 540 mg sodium, 1 g fiber.

Subway WORST Choices:

• Footlong Mega Breakfast Sandwich: 1,310 calories, 79 g fat, 31 g saturated fat, 550 mg cholesterol, 3,190 mg sodium, 10 g fiber. This sandwich is not available in all Subway restaurants.
• Footlong Sausage & Cheese Breakfast Sandwich: 1,210 calories, 71 g fat, 27 g saturated fat, 530 mg cholesterol, 2,820 mg sodium, 10 g fiber. This sandwich is not available in all Subway restaurants.

 

 

 

 

 

 

Starbucks – Starbucks baked items vary by region as many stores buy fresh bakery products from local suppliers. Amongst all the muffins, croissants, donuts, and cookies, you can find some healthier options. The trick is finding lower-fat items that also boast some fiber, so look for foods made with whole grains when available. Here are some of the better options you can find at Starbucks, but keep in mind that product vary by location:

• Low Fat Bran Muffins: 360 calories, 4.5 g fat, 0 g saturated fat, 40 g cholesterol, 290 mg sodium, 7 g fiber
• Reduced Fat Cranberry Apple Muffin: 310 calories, 9 g fat, 1 g saturated fat, 60 mg cholesterol, 460 mg sodium, 5 g fiber.
• Low-Fat Oat Fruit Scone: 310 calories, 2.5 g fat, 1 g saturated fat, 9 g protein, 30 mg cholesterol, 280 mg sodium, 3 g fiber
• Spinach Roasted Tomato, Feta & Egg Wrap: 240 calories, 10g fat, 3.5 g saturated fat, 140 mg cholesterol, 730 mg sodium, 7 g fiber.
• Reduced Fat Blueberry Coffee Cake: 320 calories, 6 g fat, 4.5 g saturated fat, 4 g protein, 10 mg cholesterol, 390 mg sodium, 1 g fiber.
• Reduced-Fat Cherry Lemon Coffee Cake with Oatmeal-Pecan Streusel: 370 calories, 9 g fat, 2.5 g saturated fat, 7 g protein, 50 mg cholesterol, 540 mg sodium, 3 g fiber.
• Reduced Fat Cinnamon Swirl Coffee Cake: 290 calories, 4 g fat, 3 g saturated fat, 4 g protein, <5 mg cholesterol, 330 mg sodium, <1 g fiber.