Breakfast Foods

Updated June 26, 2019 | Infoplease Staff
(Source: Center for Science in the Public Interest.)

Within each category, foods are ranked from least to most saturated fat, then total fat, then sodium (or total sugars for cereals, muffins, and pastries). But those nutrients tell only part of the story. Foods like fresh fruit, whole-grain breads and cereals, and low-fat milk or yogurt can supply vitamins, minerals, fiber, and phytochemicals that you won't get from cereal bars, Pop-Tarts, Frosted Flakes, and other foods that top the lists below. Note: Numbers for generic restaurant foods like scrambled eggs and pancakes with syrup are based on our analyses of typical breakfasts served at sit-down restaurants.

CaloriesTotal fat
fat (grams)
Dunkin' Donuts Bagel, plain (4.5 oz.)34010710
Dunkin' Donuts Plain Bagel w/plain regular cream cheese (6.5 oz.)54019121800
Breakfast sandwiches
McDonald's Egg McMuffin (5 oz.)2290125790
Burger King Biscuit with Egg (4.5 oz.)23802151,010
McDonald's Sausage McMuffin (4 oz.)360238740
McDonald's Bacon, Egg & Cheese Biscuit (5.5 oz.)24702881,250
McDonald's Ham, Egg & Cheese Bagel (7.5 oz.)25502591,530
McDonald's Sausage McMuffin with Egg (5.5 oz)24402810890
McDonald's Steak, Egg & Cheese Bagel (8.5 oz.)265031111,300
Burger King Croissan'wich with Sausage, Egg & Cheese (5.5 oz)2510361411,110
Burger King Biscuit w/Sausage, Egg & Cheese (6.5 oz)262043141,650
McDonald's Sausage Biscuit with Egg (5.5 oz)2520361611,230
Denny's Slim Slam6001231,760
McDonald's Big Breakfast (10 oz.)276051131,580
Denny's Grand Slam280050142,240
Ham & cheese omelette (3 eggs)2510391911,200
French Toast, Pancakes, & Waffles
Eggo Nutri-Grain Whole Wheat Waffles (2—2.5 oz.)14031430
McDonald's Hotcakes, plain (5.5 oz.)34092540
McDonald's Hotcakes w/margarine and syrup (8 oz.)610184680
Pancakes (4) with syrup (1/4 cup)87016611,960
French toast (3 slices) with syrup (1/4 cup)28002681730
Burger King French Toast Sticks with syrup (5 oz.)4802291360
Belgian waffle (1) with fruit & whipped topping2900321911,160
CaloriesTotal fat
fat (grams)
Total sugars
Kellogg's Frosted Flakes (3/4 cup—1 oz.)1200014
Kellogg's Complete Wheat Bran Flakes (3/4 cup—1 oz.)90105
Oatmeal, plain (1 cup cooked—8.5 oz.)150200
Muffins (one muffin)
Dunkin' Donuts Lowfat Blueberry (3.5 oz.)2502033
McDonald's Lowfat Apple Bran (4 oz.)3003132
Au Bon Pan Low Fat TripleBerry (4 oz.)26041130
Entenmann's Blueberry (2.5 oz.)2209219
Dunkin' Donuts Bran or Honey Raisin Bran (4 oz.)410143133
Dunkin' Donuts Blueberry (3.5 oz.)300104126
Au Bon Pain Blueberry (4.5 oz.)430184136
Pastries, etc. (one, unless otherwise noted)
Kellogg's Nutri-Grain Cereal Bars, Strawberry (1.5 oz.)1403113
Kellogg's Low Fat Frosted Strawberry Pop-Tarts (2 oz.)1903120
Pillsbury Cinnamon Rolls (1.5 oz.)1505210
Entenmann's Crumb Coffee Cake (1/10—2 oz.)25012313
Dunkin' Donuts Boston Kreme Donut (yeast) (3.5 oz.)30084121
Dunkin' Donuts Glazed Donut (yeast) (2 oz.)22012617
Dunkin' Donuts Chocolate Frosted Donut (yeast) (2 oz.)260137115
Dunkin' Donuts Jelly Filled Donut (yeast) (3 oz.)310137120
Au Bon Pain Plain Croissant (2 oz.)2701595
Burger King Cini-minis with Icing (4.5 oz.)530229138
Dunkin' Donuts Chocolate Cake Glazed Donut (2.5 oz.)3402212113
Starbucks Cinnamon Scone (5 oz.)5302616115
Au Bon Pain Almond Croissant (5 oz.)6304218123
Au Bon Pain Danish with Sweet Cheese Filling (4.5 oz.)5203123123
1. Includes artery-clogging trans fat.
2. Contains at least 100 mg of cholesterol.
Source: Manufacturers, USDA, and Nutrition Action Healthletter restaurant studies (1875 Connecticut Ave., NW., Suite 300, Washington, DC 20009–5728. $24.00 for 10 issues.).

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