12 best (and 12 worst) fast food breakfast options

breakfast may be the most important meal of the day, but that doesn't mean you always have time to eat breakfast at home. Traveling, not being able to buy food, or pressing the snooze button can turn breakfast into a drive in. Although you shouldn't get into the habit of eating fast food for breakfast, Abby sharp, a registered nutritionist in Toronto, suggests limiting your dining time in the restaurant to two times a week, and eating fast food once in a while won't affect your diet. Stick to the following best choices, keep your fast food travel relatively healthy, and don't choose those who have the most calories to lose weight food spoilers.

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Best: Duncan donut vegetarian egg white flat bread

when you run late in the morning, it's likely that caffeine is just what you need to wake up. If you're looking for a healthier breakfast option to match your beer, consider Duncan 'doughnut' vegetarian egg white bread. Egg white and whole grain bread means that this beer provides 18 grams of protein and 3 grams of fiber, making you full all morning, and it can do it with 330 calories. A small amount of vegetables in the bread may not help your health much, but you can always add spinach or tomatoes to the bread when you arrive at the office. At the other end, we have Dunkin "doughnut" sausage, egg and cheese sandwich, because it's made of croissant, so it's not healthy. It's no surprise that the choice is high in calories - up to 700 calories per sandwich - and 50 grams of total fat, including 20 grams of saturated fat. All of these fats are not good for your cardiovascular health or for a vibrant breakfast. " "It can make you feel sluggish and tired for the rest of the day," sharp said on Abbey's kitchen blog. If a higher breakfast is inevitable, make sure you balance it with a high fiber, vegetable rich lunch and dinner. "

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wanay palist / itcok / generation / span> H3> Best: Starbucks spinach. Feta breakfast packaging is not the only coffee chain that offers a healthy breakfast: Starbucks also offers a vegetarian and egg white breakfast. Spinach, goat's milk and egg white breakfast packages will help you stick to your diet, with just 290 calories and 19 grams of protein. " "Eating a protein rich breakfast will help you stay satisfied before your next planned dinner or snack," says registered dietitian Kelly Dennett. Among the three major nutrients, protein, carbohydrate and fat protein, protein plays the most important role in improving postprandial satisfaction and controlling appetite. "This package also provides 45% of your daily vitamin a requirement and 15% of your daily iron requirement. The worst thing about Starbucks' sausage breakfast sandwiches is that they don't lose so much weight. Its spicy sausage, Monterey Jack and egg breakfast sandwich weigh 500 calories, many of which come from 30 grams of fat and 9 grams of saturated fat. It's also worth noting about its sodium content. Every spicy sausage sandwich is salty and contains 860 milligrams of sodium, more than half of the recommended daily intake. If your favorite sandwich is pepperoni, it contains at least 25% of your daily calcium. But it's best to eat it in moderation or not at all.

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Best: McDonald's egg white delights in the rush of breakfast tradition. "On the breakfast menu, egg white is the healthiest choice," says registered dietitian Monica Heather osland. The egg white contains pure protein, which can keep you full without fat. "Each sandwich provides 16 grams of protein, moderate calories, 260 calories, and also provides 10% of the daily iron requirement." However, the content of sodium in egg white is still very high. The recommended intake for each sandwich is about half of the daily intake, so you need to pay attention to salt intake for the rest of the day. Credit: Justin Sullivan / Getty Images news / Getty Images Breakfast has an amazing 1380 calories, more than some people eat in a day, 65 grams of fat and 155 grams of carbohydrates, mainly from "fast carbs" such as refined grains and sugar. "A diet rich in 'fast carbs' can lead to a rapid rise in blood sugar, which can then lead to a breakdown," explains registered dietitian Kelly Dennett. It makes you feel tired and hungry, because your body starts shouting food to get your blood sugar back to normal. A good breakfast is to be avoided.

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the best: Tim Horton vanilla Greek yogurt frozen cake is traveling in New England, you are looking for Canadian flavor, see no more than Tim Horton. You can choose vanilla frozen yogurt cake, mixed with berries and almond cereal to keep your visit healthy. This kind of frozen cake contains 270 calories and 13 grams of protein, which makes you satisfied between meals. It is also an important source of calcium for healthy bones, providing 35% of daily calcium intake.


worst: Tim Horton sausage belt

putting eggs, cheese and sausage on bagels is not the key to a low calorie breakfast, so it's no surprise that Tim Horton's sausage belt is the highest calorie breakfast choice on the menu. Every sandwich has 570 calories, and if you choose a cheeseburger or a sauce, it will swell even more. In addition to these calories, there are 1210 milligrams of sodium, more than 80% of the recommended daily intake, and 26 grams of fat. If you want a better sandwich for breakfast, go for an egg and cheese breakfast roll or an English muffin with egg white and cheese.

read more : 14 foods that are most suitable for your heartKang's choice, even the "worst" choice on the menu, is quite moderate for some other fast food fare. We dare say that the super food Cranberry almond hot cereal is completely healthy. This porridge is made from a variety of whole grains, including oats, quinoa and amaranth, which can provide fiber and keep you full. It has low calories (180 calories per bowl), almost no sodium (15 mg per serving), and only 1 g of saturated fat. You will also get 10% of your daily iron needs, which will help nourish your red blood cells and support a healthy oxygen cycle. Take a spoon!

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worst: Au Bon pain2 egg sausage (cheddar ciabata)

although everything on the Au Bon painbreakfast menu is not so good for you. Its two egg sausages and cheddar sausages have nutritional deficiencies you might think of, and sandwiches are filled with cheese and processed meat, including 29 grams of fat and 870 milligrams of sodium. It's also high in calories (550 calories per sandwich) and contains 40 grams of carbohydrates, but it has only two grams of fiber. Because of its low fiber content, sandwiches are likely to cause blood sugar to drop quickly after your meal, making you hungry, and its 12 grams of saturated fat is a threat to your cardiovascular health.

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Best: Taco Bell Mini frying pan bowl

Taco Bell is not exactly equal to "health", and its breakfast menu is no exception. However, if you need to stop before Taco Bell, your safest choice is the mini frying pan bowl. Small portions of food can control your calorie intake. Each bowl contains 180 calories. For those calories, you'll get 5 grams of protein, 16 grams of carbohydrates and 11 grams of fat, except for 2 grams of healthy unsaturated fat. If you want a slightly larger meal, ask the staff to make a "fresco" with an egg and avocado sauce - but avoid unhealthy ingredients like bacon, steak and extra cheese.

read more : 10 ways to make fast food healthier The total calories of each package are 670, mainly from 51g carbohydrate and 42g fat. A large part of the fat in the crispy cake is unhealthy saturated fat. Each package contains 12 grams of fat and an amazing 1200 milligrams of sodium, which makes it a big meal seriously endangering heart health. One of its complementary nutritional features - 35% of daily calcium needs - is not enough to outweigh the nutritional deficiencies of crisps, so this should be your last choice.

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Best: Jamba fruit juice albumen berry sports smoothie

it's a good way to start your day with homemade albumen Smoothie to refuel your body, and the fast food version is similar. Jamba juice's small protein berry exercise shake contains 290 calories and 17 grams of protein. Its carbohydrate content is still relatively high, 54 grams per meal, but it provides 14% of the fiber you need in a day. Considering its low sodium content (only 110 mg) and lack of saturated fat, your breakfast is surprisingly healthy by fast food standards.

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worst: Jamba juice chunky strawberry bowl

and you may think Jamba juice's sandwich is the highest calorie breakfast on the menu, you are wrong: the worst culprit is actually the healthy sounding thick strawberry bowl. That's because for a "healthy" breakfast, it's incredibly high in calories, with 590 calories per bowl and nearly 100 grams of carbohydrates, including 58 grams of sugar. It also has 17 grams of total fat, including 3 grams of saturated fat. This bowl is delicious and has some advantages, that is, its impressive 12 grams of fiber and 19 grams of protein. But don't eat this bowl unless you want a good breakfast and plan to have a small meal for the rest of the day.

read more: six simple smoothie breakfast bowls

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Best: Burger King Maple oatmeal to be honest: Burger King may have one of the most unhealthy breakfast menus on our list. But its maple oatmeal is not bad. Like any oatmeal, it's made from whole grains, which helps you stay satisfied between meals and is good for your cardiovascular health. With just 170 calories per meal, oatmeal can be easily integrated into your diet. Less than 2 grams of fat and 260 milligrams of sodium can also make your heart healthy. BK's oatmeal contains a considerable amount of sugar (12 grams per serving). But if you pay attention to your sugar intake for the rest of the day, it won't break your eating habits.

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worst: Burger King's ultimate breakfast platter is about a day's calories - 1190 calories to be exact. When you get 27 grams of protein, you also get an amazing 123 grams of carbohydrates and 66 grams of fat. There's 2460 milligrams of sodium on this plate, nearly 1000 milligrams more than you should have all day. If you're looking for the worst portable breakfast, croissant with 700 calories and 20 grams of saturated fat is also an avoidable food.

read more: 14 of the healthiest foods in fast food restaurants

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Best: boxed breakfast Jack

if you are going to a classic restaurant on the west coast, please order breakfast Jack to keep your order simple and (relatively) healthy. Although breakfast Jack doesn't offer any great nutritional benefits - after all, it's just ham, eggs and cheesecake - it's moderately low in calories, 350 per sandwich. These fillings also provide enough protein to add 16 grams per serving, and the sugar content of the sandwich is very low, only 4 grams in total.

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worst: breakfast tortillas for boxed meat lovers

fat! Calorie! Sodium! Jack's breakfast burrito in the box for meat lovers - which features sausages, bacon and ham - is a triple threat (to your health). All the processed meat is given to this corn790 calories in pancakes. Each tortilla also contains 1706 milligrams of sodium, more than you should take in a day. Processed meat also has other health defects, Auslander said. They contain nitrates that bind to amines in the gut and produce nitrosamines; all of these are completely related to esophageal, gastric and laryngeal cancers.

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the best: steel cut oatmeal with almond, quinoa and honey on Panera bread

when it comes to fast food breakfast, Panera has some of the best choices. Its three oatmeal flavors can be integrated into a healthy and balanced diet. But the healthiest flavors are almonds, quinoa and honey. Oatmeal is relatively low in calories, 300 calories per meal, and offers impressive 9 grams of fiber to avoid hunger pain until lunchtime. It's also low in sodium, 220 milligrams per serving, and provides 8 grams of protein to nourish lean meat. If you want a slightly larger breakfast, work with watermelon or summer fruit cups - 80 or 60 calories - a set of vitamin C and antioxidants. Although the breakfast of most Panera bread is not so bad for you, especially compared with some of the food we listed, its breakfast sandwich of asigo, bacon, egg and cheese is a worthy choice to avoid. It has 580 calories. Breakfast is a little heavy. Its 25g fat and 56g carbohydrate (mainly from white flour) will make you feel heavy in the morning. It's also high in sodium, 1080 milligrams per sandwich, which makes it impossible for those on a sodium controlled diet to eat. If you absolutely need a breakfast sandwich, go for a healthier sandwich, such as an avocado, egg white and spinach breakfast sandwich, which has 410 calories and 590 mg of sodium.

read more : 19 the best choice for fast and healthy snacks in convenience stores: subway egg and cheese sandwich

subway enjoys the reputation of healthy fast food, and some breakfast choices of the company are also light. If you pay attention to your diet, order an egg and cheese sandwich to have breakfast without burning a lot of calories. Each sandwich has 380 calories and 19 grams of protein, so you can eat it all the way to lunch, while subway sandwich customization means you can pile up the sandwich high, put vegetables on it, and make it fuller. Like most fast food, sandwiches have a high sodium content of 950 milligrams, so consider dividing them into two meals, or limiting sodium during lunch and dinner.

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worst: subway steaks, such as G and cheese

while egg and cheese sandwiches remain relatively diet friendly, adding meat to breakfast sandwiches increases calories and sodium. For example, a steak, egg and cheese sandwich contains 450 calories and 1280 grams of sodium, about 85% of your recommended daily sodium intake. The sandwich also contains 18 grams of fat, including 6 grams of saturated fat, and 45 grams of total carbohydrates, mainly from refined grains used to make bread. Although these are obvious nutritional deficiencies, even subway's "worst" food has a glimmer of hope: you can add all the vegetable ingredients you want, so your calories have some nutritional value.


Best: would you like chicken in the morning? Ordering Chick-fil-A's egg white grill will help you meet this desire as healthily as possible. Each sandwich has a reasonable 300 calories, including grilled chicken and protein, to keep the fat content moderate to 7 grams (including 3 grams of saturated fat). You can also get 25 grams of protein so that this is the best way to load the protein drive through. However, the egg white grill is high in sodium, up to 970 mg, so you should limit your salt intake for the rest of the time.

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worst: chicken-fil-a breakfast platter, you know that fast food "breakfast platter" and "convenient diet" are mutually exclusive - although the version of chicken-fil-a may not be the worst in terms of calories, it is still the highest calorie choice on its breakfast menu. The sausage plate will save you 940 calories, while bacon and chicken will have 770 and 860 calories, respectively. But what the plate really brings you is the sodium content: the chicken breakfast plate has 2760 milligrams, almost twice the amount you should eat in a day. If you have a high sodium content in a low salt diet, these plates will never go bad, and no one has to worry about their overall health.

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What do you think?

What did you order when you need to have breakfast on the road? Is your favorite breakfast on our best (or worst) list? Tell us in the comments!

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