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 daily. 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 →

CALORIECAP GUIDES

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