9 Fast Food Breakfasts to Skip for Better Health
When it’s rush hour and you find yourself at a drive-thru, the allure of a fast breakfast can be tempting. But what you grab can dramatically impact your energy levels and health for the day ahead. Making mindful choices in the morning can set a positive tone for the entire day. Health expert and registered dietitian Mary Sabat, MS, RDN, LD, highlights some of the worst offenders in the fast-food breakfast category that you should steer clear of. Let’s dive into these less-than-ideal choices and why they may not be the best way to kickstart your day.
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1. McDonald’s Big Breakfast with Hotcakes
Nutrition Profile:
- Calories: 1,340
- Fat: 63 g (Saturated Fat: 24 g)
- Sodium: 2,070 mg
- Carbohydrates: 158 g (Fiber: 5 g, Sugar: 48 g)
- Protein: 36 g
Sabat warns that while hotcakes might sound harmless, the McDonald’s Big Breakfast packs in an overwhelming amount of processed ingredients and empty calories. “Combining pancakes drenched in syrup, buttery biscuits, hash browns, sausage, and scrambled eggs, this meal tips the scales at over 1,300 calories,” she explains. This breakfast can contribute to weight gain and long-term health issues, as the balance of macronutrients is skewed heavily toward unhealthy fats and sugars rather than nourishing options.
2. Hardee’s Breakfast Barrel with Sausage
Nutrition Profile:
- Calories: 1,150
- Fat: 79 g (Saturated Fat: 26 g)
- Sodium: 2,420 mg
- Carbohydrates: 76 g (Fiber: 12 g, Sugar: 5 g)
- Protein: 30 g
Another heavyweight contender is Hardee’s Breakfast Barrel, which contains a greasy mix of eggs, biscuits, and sauces. “The sheer amount of total fat and sodium makes it detrimental to heart health,” says Sabat. It’s not just about calories; the refined carbohydrates might also leave you feeling sluggish soon after eating.
3. Burger King Ultimate Breakfast Platter
Nutrition Profile:
- Calories: 930
- Fat: 44 g (Saturated Fat: 11 g)
- Sodium: 2,230 mg
- Carbohydrates: 110 g (Fiber: 4 g, Sugar: 40 g)
- Protein: 24 g
The Ultimate Breakfast Platter from Burger King looks substantial but falls short nutritionally. “With a whopping 110 grams of carbs including 40 grams from sugar, it’s designed to give you an energy spike—and subsequent crash,” says Sabat. Despite the protein content, the unbalanced nutrients can lead to poor metabolic health.
4. Hardee’s Ham Sunrise Croissant Combo
Nutrition Profile:
- Calories: 450–480
- Fat: 26 g (Saturated Fat: 12 g)
- Sodium: High
- Carbohydrates: 37 g (Fiber: 1-2g, Sugar: 4-6 g)
- Protein: 20-21 g
The Ham Sunrise Croissant may tantalize your taste buds, but it’s laden with refined carbs and processed ingredients. “While providing some protein, the overall balance is heavily skewed towards unhealthy fats, making it a poor choice for breakfast,” Sabat asserts.
5. Wendy’s Breakfast Baconator
Nutrition Profile:
- Calories: 704
- Fat: 44 g (Saturated Fat: 15 g)
- Sodium: 1,700-1,800 mg
- Carbohydrates: 39 g (Fiber: 8 g, Sugar: 2.1 g)
- Protein: 37 g
The Breakfast Baconator spices up your morning, but also saturates it with unhealthy ingredients. “Though it boasts a decent protein count, the high levels of fat and sodium make it a heart-unhealthy option,” Sabat explains, urging moderation.
6. McDonald’s Sausage, Egg & Cheese McGriddle
Nutrition Profile:
- Calories: 550
- Fat: 33 g (Saturated Fat: 13 g)
- Sodium: 1,290 mg
- Carbohydrates: 44 g (Fiber: 2 g, Sugar: 15 g)
- Protein: 19 g
The McGriddle may feel satisfying, but its sugary syrup-infused pancakes contribute to an unbalanced meal. “Despite a reasonable protein amount, the high levels of sodium and sugar can compromise your energy levels mid-morning,” Sabat warns.
7. Taco Bell Breakfast Crunchwrap with Sausage
Nutrition Profile:
- Calories: 750
- Fat: 49 g (Saturated Fat: 17 g)
- Sodium: 1,210 mg
- Carbohydrates: 53 g (Fiber: 4 g, Sugar: 3 g)
- Protein: 21 g
Taco Bell’s Breakfast Crunchwrap might seem like a convenient option, but it delivers a hefty calorie count along with unhealthy fats. “The high sodium and saturated fat content can promote inflammation and energy crashes,” Sabat emphasizes.
8. Chick-fil-A Chicken Biscuit
Nutrition Profile:
- Calories: 460
- Fat: 23 g (Saturated Fat: 8 g)
- Sodium: 1,510 mg
- Carbohydrates: 45 g (Fiber: 2 g, Sugar: 6 g)
- Protein: 19 g
Although Chick-fil-A is known for its high-quality chicken, the Chicken Biscuit isn’t one of the healthier choices. “It may seem low-calorie, but it’s still packed with unhealthy fats and sodium, which can sabotage your health goals,” notes Sabat.
9. Starbucks Venti White Chocolate Mocha with Cream Cheese Pumpkin Muffin
Nutrition Profile:
- Calories: 350 (muffin alone)
- Sugar: 34 g
- Fat: 14 g (Saturated Fat: 4 g)
Pairing the venti mocha with a pumpkin muffin could push your breakfast calorie count to over 800. “With mostly sugar and refined flour, this combination leans more towards dessert than a meal,” warns Sabat.
Final Thoughts
While the convenience of fast food breakfast options is undeniable, being aware of their nutritional pitfalls is key to making better choices. Instead, consider preparing quick, healthy alternatives at home, like whole-grain oatmeal with fruits, smoothies loaded with greens, or a veggie omelet. These can provide the nourishment you need to power through your day without the looming energy crash that often follows.
With each small, mindful choice we make, we create a path toward better health and wellness.
By Ali Musa
Axadle Wellness Desk – Health & Nutrition Monitoring
