Nutrition Articles

The 8 Best Fast Food Breakfasts

What to Order On-the-Go

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Restaurant & Menu Item Calories Total fat Saturated Fat Trans fat Sodium
Arby's Egg & Cheese Sourdough 392 12 g 3 g 0 g 1,058 mg
Burger King Ham Omelet Sandwich 330 14 g 5 g 0 g 1,130 mg
Carl's Jr. Sourdough Breakfast Sandwich 460 21 g 9 g Unknown 1,050 mg
Chick-Fil-A Chicken Burrito 410 16 g 7 g 0 g 940 mg
Hardee's Frisco Breakfast Sandwich 420 20 g 7 g Unknown 1,340 mg
Jack In The Box Breakfast Jack 290 12 g 4.5 g 0 g 760 mg
McDonald's Egg McMuffin 300 12 g 5 g 0 g 820 mg
Subway Cheese Sandwich 400 17 g 7 g 0 g 940 mg


None of these items should be part of your diet on a regular basis, but as the occasional treat or breakfast on-the-run, you can make them fit into an otherwise balanced and healthy diet. For more healthy and quick breakfast ideas that you can grab from your own kitchen, check out these speedy morning meal ideas. And remember that with a little planning, breakfast can be quick, easy, and healthy.

This article has been reviewed and approved by Becky Hand, Licensed and Registered Dietitian.
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About The Author

Sarah Haan Sarah Haan
Sarah is a registered dietitian with a bachelor's degree in dietetics. She helps individuals adopt healthy lifestyles and manage their weight. An avid exerciser and cook, Sarah likes to run, lift weights and eat good food. See all of Sarah's articles.

Member Comments

  • NIKOGOLD
    They forgot the McDonald's Egg White Delight, without the butter it is 250 calories including the cheese. - 8/6/2014 2:22:37 PM
  • I agree about that they should be an occasional treat not to mention I get tired of them real fast BLECCH - 3/17/2014 9:08:51 PM
  • THEBAKERBOY1

    Special K ( 1 cup )
    chopped banana & small apple or ( pear and a few raisins)
    2 spoons Greek yogurt ( I take the one with honey)
    skimmed milk

    Never made a point of having a breakfast for over 40 years but in my new quest to be a
    healthier thinner me I find the above 3 or 4 times a week most enjoyable. - 2/18/2014 9:15:54 PM
  • most mornings I'm lucky to grab a slim fast and banana on my way out the door. There is never time for anything else. - 11/25/2013 2:18:36 PM
  • I fix a Morningstar Farms veggie burger with a piece of Flatout bread - I usually don't put cheese on it, but I could. It's only 150 calories and takes all of 90 seconds in the microwave.

    With options like that, who needs fast food? - 8/11/2013 5:09:39 PM
  • MARSIXO
    These foods are absurdly high in sodium.... there is no way that someone who is trying to watch their sodium would be able to eat a breakfast sandwich and still be good for the rest of the day with a 1500mg max. - 7/10/2013 6:51:01 PM
  • Thank you for this article. I was runnin g late a few weeks ago and stopped and got an egg muffin from md. Whe I got home I looked it up and almost died! Now after reading this article I realize I should have left off the cheese. duh

    Keep on keepin' on. Do It!

    wf - 7/10/2013 12:08:03 PM
  • I have spent less than 5 minutes in the McDonald's line to get a breakfast sandwich to save myself from being late to work. In a pinch, it is on my way, but I do it usually less than once a month. It is a great article to give us choices if we need them, but this article totally needs an update! - 7/10/2013 10:54:14 AM
  • AZURE-SKY
    If you consider the time you spend on line waiting to order, then waiting for the food, you could easily make - and eat - breakfast at home. You waste even more time if you have to drive out of your way, or walk out of your way to get to the fast food restaurant. You could easily waste 15-20 minutes or more.

    Oatmeal takes less than 5 minutes to cook in the microwave.

    You can boil eggs and keep them in the fridge for the week.

    You can cook eggs in a mug in the microwave in less than 2 minutes, toast your English muffin in that time, and eat it in the time you'd wait for a fast food breakfast.

    All you need is a little planning and organization. - 6/21/2013 12:13:21 PM
  • I don't eat breakfast out I usally cook my own breakfast. I don't care for eating out like that. - 6/21/2013 9:47:09 AM
  • I HATE fast food breakfasts, or even trying to get a decent breakfast at a hotel or restaurant. All of the "healthy" options are super bready and never filling. The only filling options use up a lot of your fat for the day that I would much rather use to have a nice cut of meat with dinner or something.. - 6/21/2013 9:28:54 AM
  • This is a great list but it needs to be updated! McDonalds has the Egg White Delight now which is delicious and much lower that the Egg McMuffin and Subway also has many choices under 200 calories. Please update! - 6/21/2013 8:42:55 AM
  • This is an OLD article. I got my sparkpoints on it in February of 2010. - 4/24/2013 9:57:04 PM
  • McDonald's also now offers an egg white delight which is only 240 calories.. and I'm SHOCKED that this list didn't include Subway's breakfast muffin melts (which with egg white and veggies can run as low as 160 calories!). - 4/24/2013 8:49:13 PM
  • McDonalds sells a side of scrambled eggs (not on menu) if you are looking for protein without the fake "cheese" and the muffin in the Egg McMuffin. Their scrambled eggs have little salt, they include a packet in the bag in case you want to add some. - 4/24/2013 4:54:24 PM

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