DATA-DRIVEN GUIDE
Fast-food breakfasts under 400 calories
These restaurant breakfast items stay below 400 calories. They are ordered by protein so it is easy to spot more substantial options.Menu data is reviewed weekly. Nutrition can vary by location and customization.Chick-fil-a
Egg White Grill
A breakfast portion of grilled chicken with a hint of citrus, served on a toasted classic English Muffin with egg whites and American cheese.- Calories
- 300
- Protein
- 27g
- Carbs
- 29g
- Sodium
- 990mg
Starbucks
Egg, Pesto & Mozzarella Sandwich
Fluffy, cage-free egg frittata with kale, basil pesto and mozzarella on a toasted Cheddar and onion bun, a flavorful twist on a classic egg and cheese sandwich.- Calories
- 390
- Protein
- 21g
- Carbs
- 36g
- Sodium
- 790mg
Starbucks
Spinach, Feta & Egg White Wrap
20g of protein with cage-free egg whites that are combined with spinach, feta cheese and sun-dried tomato cream cheese inside a whole-wheat wrap.- Calories
- 290
- Protein
- 20g
- Carbs
- 34g
- Sodium
- 840mg
Chick-fil-a
4 Chick-n-Minis
Bite-sized Chick-fil-A Nuggets nestled in warm, mini yeast rolls that are lightly brushed with a honey butter spread.- Calories
- 360
- Protein
- 20g
- Carbs
- 41g
- Sodium
- 1,060mg
Starbucks
Bacon & Gruyère Egg Bites
These egg bites with 19g of protein, applewood-smoked bacon, aged Gruyère and Monterey Jack cheeses are folded into cage-free eggs and cooked using the French sous vide technique to create a velvety texture that's full of flavor.- Calories
- 300
- Protein
- 19g
- Carbs
- 9g
- Sodium
- 680mg
White Castle
Breakfast Toast Sandwich
Freshly cracked egg with savory sausage or hickory smoked bacon, and choice of American, Jalapeno or Smoked Cheddar cheese, sandwiched between freshly toasted wheat bread.- Calories
- 350
- Protein
- 18g
- Carbs
- 29g
- Sodium
- 750mg
Burger King
Ham, Egg, & Cheese Croissan'wich
Black Forest ham, fluffy eggs, and melted American cheese on a toasted croissant.- Calories
- 350
- Protein
- 18g
- Carbs
- 29g
- Sodium
- 1,000mg
Panera Bread
Garden Avo & Egg White on Multigrain Bagel Flat
Scrambled egg white with melty aged white cheddar, fresh avocado, vine-ripened tomatoes, with salt and pepper on the Multigrain Bagel Flat.- Calories
- 350
- Protein
- 18g
- Carbs
- 40g
- Sodium
- 680mg
Jack in the Box
Bacon Breakfast Jack
Hickory smoked bacon, a freshly cracked egg & melty American cheese on a toasted buttery bakery bun.- Calories
- 380
- Protein
- 17g
- Carbs
- 30g
- Sodium
- 850mg
Del Taco
Roller (Bacon, Egg & Cheese)
Scrambled eggs, fresh house-grated cheddar cheese, zesty red sauce, and choice of egg & cheese or crispy bacon rolled in a warm flour tortilla.- Calories
- 290
- Protein
- 16g
- Carbs
- 24g
- Sodium
- 860mg
Del Taco
Burrito (Egg & Cheese)
Scrambled eggs, fresh house-grated cheddar cheese, zesty red sauce, and choice of egg & cheese, wrapped in a warm flour tortilla.- Calories
- 380
- Protein
- 16g
- Carbs
- 35g
- Sodium
- 950mg
Whataburger
Egg Sandwich
Fresh-cracked egg and melted American cheese on a toasted bun. There's no better way to say “Good morning.- Calories
- 310
- Protein
- 15g
- Carbs
- 34g
- Sodium
- 740mg
Burger King
Bacon, Egg, & Cheese Croissan'wich
Crispy bacon, fluffy eggs, and melted American cheese on a toasted croissant.- Calories
- 360
- Protein
- 15g
- Carbs
- 28g
- Sodium
- 810mg
Dunkin' Donuts
Multigrain Bagel
A soft and chewy multigrain bagel, served without cream cheese.- Calories
- 380
- Protein
- 15g
- Carbs
- 63g
- Sodium
- 550mg
Bojangles
Country Ham Biscuit
Country ham served in a buttermilk biscuit.- Calories
- 380
- Protein
- 14g
- Carbs
- 38g
- Sodium
- 1,570mg
Sonic
Junior Bacon Breakfast Burrito
The Jr. Breakfast Burrito is packed with crispy bacon, fluffy eggs, melty cheese and all wrapped up in a warm flour tortilla.- Calories
- 270
- Protein
- 13g
- Carbs
- 22g
- Sodium
- 870mg
McDonald's
Sausage Burrito
The Sausage Burrito is McDonald's Breakfast Burrito and is loaded with fluffy scrambled egg, pork sausage, melty cheese, green chiles and onion! It's wrapped in a soft tortilla, making it the perfect grab and go breakfast.- Calories
- 310
- Protein
- 13g
- Carbs
- 25g
- Sodium
- 800mg
Taco Bell
Cheesy Toasted Breakfast Burrito Bacon
A grilled flour tortilla filled with flavorful bacon, fluffy cage-free eggs, and warm Nacho Cheese sauce.- Calories
- 350
- Protein
- 13g
- Carbs
- 38g
- Sodium
- 900mg
Wendy's
Egg & Cheese Biscuit
Freshly cracked grade A egg on a butter-brushed buttermilk biscuit, topped with melted American cheese. It’s not complicated.- Calories
- 370
- Protein
- 13g
- Carbs
- 34g
- Sodium
- 1,030mg
Burger King
Egg & Cheese Biscuit
Fluffy eggs and melted American cheese on a warm buttermilk biscuit.- Calories
- 380
- Protein
- 13g
- Carbs
- 31g
- Sodium
- 1,180mg
McDonald's
Egg and Cheese Biscuit
This item is the Egg and Cheese Biscuit.- Calories
- 390
- Protein
- 13g
- Carbs
- 39g
- Sodium
- 1,110mg
White Castle
Breakfast Slider
Freshly cracked egg with hickory smoked bacon or savory sausage, and choice of American, Jalapeno or Smoked Cheddar cheese, in the signature bun.- Calories
- 240
- Protein
- 12g
- Carbs
- 15g
- Sodium
- 480mg
Sonic
Junior Sausage Breakfast Burrito
The Jr. Breakfast Burrito is packed with savory sausage, fluffy eggs, melty cheese and all wrapped up in a warm flour tortilla.- Calories
- 280
- Protein
- 12g
- Carbs
- 22g
- Sodium
- 830mg
Dunkin' Donuts
Everything Bagel
A soft and chewy everything bagel, served without cream cheese.- Calories
- 340
- Protein
- 12g
- Carbs
- 67g
- Sodium
- 630mg
How we selected these items
We start with the restaurant-published menu items that match this guide's calorie, protein, and meal-type rules. No single restaurant gets more than three spots, so one large menu cannot take over the list. Here, fast food includes supported quick-service and fast-casual chains; full-service restaurants are excluded. Substitutions, regional recipes, and cross-contact are not reflected, so confirm important nutrition and allergen information with the restaurant.
Read the full nutrition data methodology →