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The Best and Worst Fast Food Breakfasts

By eHealthIQ
Reviewed: June 26, 2013
Breakfast is the most important meal of the day. This fact has been ingrained into our heads for years now, and nutritionists and doctors are proving correct as a well-balanced breakfast, according to Shape magazine, will boost energy, increase brainpower and set a healthy tone for the rest of the day.More people are joining the breakfast club, and breakfast-on-the-run is becoming a staple in our busy lives. Fast-food restaurants have taken notice, and are now offering more breakfast items on their menus. However, fast food is fast food, and it’s easy to load up on the sugar and fat in no time. Many fast-food items also have astronomical amounts of cholesterol and sodium. Luckily, many of the most popular chains are offering healthier options, and ones that give you the right amount of fiber and protein to make you feel full longer.

The following shows the best and worst breakfast options at popular fast-food and quick-service restaurant chains.


The best breakfast choice at McDonald’s, according to Men’s Health Magazine, is the ever-popular Egg McMuffin. Packing a full 18 grams of protein and only 300 calories, this staple will keep you full without packing on the pounds. Also, McDonald’s restaurants are so popular that you’re bound to find yourself making a breakfast decision once in awhile.

The worst breakfast choice at McDonald’s is the Deluxe Breakfast with a large biscuit. Even without the syrup and margarine, this doozy packs in 1,140 calories and 59 grams of fat, not to mention 2,250 mg sodium and 575 mg cholesterol. Whoa.

Burger King

Your best option at Burger King is a tasty one, the 3-piece French Toast Slices. If you have a sweet tooth, this is a great option, as it has only 240 calories and no cholesterol.

The worst breakfast at Burger King should tell you in its title: the Enormous Omelet Sandwich. At 730 calories and 45 grams of fat, this behemoth does not set a healthy tone for your day. It sets the tone at “enormous.”


Starbucks has finally joined the breakfast game, and they are offering more and more options at a rapid pace. Forgo the pretty sweet stuff in the front case for a Spinach & Feta Breakfast Wrap, which has a filling 19 grams of protein at only 290 calories – impressive.

The worst option on Starbucks’ breakfast menu is the Sausage & Cheddar Classic Breakfast Sandwich. While it has 19 grams of protein as well, it packs 500 calories and 920 mg sodium.

Dunkin’ Donuts

If you can’t find someone at a Starbucks, they’re usually at a Dunkin’ Donuts. Shape magazine touts the chain’s Egg White Turkey Sausage Wake-Up Wrap. With reduced-fat cheddar cheese, egg whites, spinach and turkey sausage, it is seriously impressive at only 150 calories and 11 grams protein.

The worst option at Dunkin’ Donuts is Sausage, Egg & Cheese on a Croissant. This sandwich holds 650 calories, 19 grams of saturated fat and a whopping 1,250 mg sodium.


Eating fresh just came earlier, as Subway now has breakfast items. According the Health Magazine, your best bet at Subway is the Western Egg White & Cheese Muffin Melt. This attractive sandwich has egg whites, black forest ham, green peppers and American and Monterey Jack cheeses, at only 160 calories with a serious 15 grams of protein.

The worst at Subway may be deceiving in that it has egg whites in the ingredients. It is
the Egg White Mega Melt, which holds bacon, sausage, egg white and cheese on a six-inch flatbread. Packing 620 calories and 1,600 mg sodium, this is an egg white sandwich to stay away from.

These are just a few examples of healthy and non-healthy breakfast options at some of the more popular chains. All of the restaurants above have nutrition information on their website, so make note of what’s good and what’s not before you head out for the work week. Once you find your healthy staple, it will make choosing that much easier.



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