Eating on the run? Here's how to choose healthier breakfast foods.
By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic-FeatureReviewed by Louise Chang, MD

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:
Cheese Breakfast Sandwich on 6” bread: 410 calories, 18g fat, 8 g saturated fat, 190 mg cholesterol, 1,010 mg sodium, 5 g fiber.

Subway WORST Choices:
Chipotle Steak & Cheese Breakfast Sandwich on 6” bread: 600 calories, 32 g fat, 11 g saturated fat, 220 mg cholesterol, 1,470 mg sodium, 6 g fiber.

Starbucks Best Choices:
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.

Thank you for posting this, it's always good to know there are some choices when in a hurry.

Just me, but I wouldn't eat a single one of those "best choice" breakfasts on a bet. Note that NONE of them list the sugar content. They all have white flour that will spike your blood sugar and I'd be starving not too long after I ate them.

In a big hurry? Make a turkey and spinich sandwich on flatout bread or ezekial bread. Takes 2 minutes to make and you can head out the door with it in hand if you have to. Full of protein, iron etc that will hold you for a long time with no sugar spikes.

*dingding!* I was thinking the same thing. As a low-carber, I wouldn't touch any of the "good" choices. Then again, I probably would touch any of the "bad" ones, either. It's misleading to list every ingredient in your article but the refined carb content. Then again, I'm a low-carber--it's the refined carb content and the danger of bloodsugar spikes I'm concerned with.

Don't get any of those things either! But I do get the yogurt and fruit with granola sometimes.

I see nothing with nutritional significance in the good list, and too much saturated fat. How about some fruit, or even something green slipped in there. I've been known to curl up with green beans and carrots for breakfast, or a bowl of high fiber highly nutritious vegetable chili. Breakfast doesn't have to revolve around an egg or a muffin.

Even McDonald's has salads now - although they are a little 'insipid' - I agree better to grab an apple and a couple of string cheese sticks as you leave the house.

Hey . . . at least they are trying . . . a little bit, anyway.

I think they are just trying to give us something but they have a long ways to go!

Most of it didn't even sound good to me. Too many good and easy foods to grab on the run now days unless your low on food, traveling, staying in hotels, etc...then this is good to know. Low carb Protien bars are always my choice then.

Thanks Lynn for the post. Phyllis

The article actually began by giving unbelievable statistics about the % of people who eat breakfasts at Fast Food places. Maybe all of us are beyond that. I go to Starbucks & Dunkin Donuts, but all I get is coffee.

Lynn

It's very rare that I buy my breakfast. I do like the bagels at DD and I don't have a problem with carbs, so for me personally, those are ok.

I also like the egg McMuffins, but I haven't had one of those in a very long time.

Hi Friendly,

When I used to eat bread & eggs, I would have a light English muffin with a fried egg and a slice of Canadian bacon.

Lynn