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24 Fast Food Breakfasts That Actually Aren't Horrible For You

Your favorite fast foods, just slightly healthier.

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Sometimes fast food is inevitable. It's convenient and, let's face it, delicious. So, you may as well know which menu options are best for you (or at least not the worst for you).

CNN / Via thequirkycottage.tumblr.com

BuzzFeed Health asked four registered dietitians to choose the healthiest options at a variety of fast food restaurants. They looked for items that had enough protein and fiber to promote satiety while keeping an eye on overall calories, as well as fat, sodium, and added sugar. Of course, dietary goals and needs vary from person to person. These items are general suggestions for healthier fast food ordering.

Meet our panel of nutritionists:

• Abby Langer, Toronto-based registered dietitian

• Jessica Jones, of Food Heaven Made Easy and co-author of 28-Day Plant-Powered Health Reboot

• Erica Giovinazzo, head coach and nutritionist at BRICK Los Angeles

• Ben Sit, Ontario-based registered dietitian and president of Evolved Sport and Nutrition

Alright, dig in!

1. McDonald's — Egg McMuffin with Ham

mcdonalds.com

"This classic is reasonable in calories, low in sugar, and reasonable in saturated fat," Langer explains. "You might think I'd choose the oatmeal, but let this serve as a warning: that healthy-sounding item has 33 grams of sugar."

Nutrition Info:

300 calories

11 grams protein

15 grams fat (7g saturated)

580 milligrams sodium

30 grams carbohydrates (1 grams fiber, 4 grams sugar)

2. Starbucks — Egg and Cheddar Breakfast Sandwich

starbucks.com

"I chose the egg and cheddar breakfast sandwich for its reasonable calories and sodium," Langer says.

Nutrition Info:

280 calories

14 grams protein

13 grams fat (5g saturated)

460 milligrams sodium

27 grams carbohydrates (2 grams fiber, 2 grams sugar)

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4. Chick-fil-A — Breakfast Burrito

chick-fil-a.com

"This breakfast burrito has a good balance of carbs, fat, and protein and it's also a solid amount of calories, which should help you feel satiated for at least a couple of hours," Jones says. "The only downside is that this dish is loaded with sodium — containing 1,100 milligrams in just one serving. To put that into context, the American Heart Association recommends no more than 2,300 milligrams a day and an ideal limit of no more than 1,500 milligrams per day for most adults. If you're watching your salt intake, you’re better off skipping this one."

Nutrition Info:

450 calories

30 grams protein

22 grams fat (8 grams saturated)

1,100 milligrams sodium

34 grams carbohydrates (4 grams fiber, 3 grams sugar)

5. Chick-fil-A — Greek Yogurt Parfait

chick-fil-a.com

"Even though it has 21 grams of sugar, some of that is naturally occurring in the milk and the fruit, and at least you get the benefit of fiber and antioxidants in the fruit," Langer says.

Nutrition Info:

230 calories

12 grams protein

9 grams fat (3.5 grams saturated)

85 milligrams sodium

28 grams carbohydrates (2 grams fiber, 21 grams sugar)

6. Taco Bell — Grilled Breakfast Burrito Fiesta Potato

tacobell.com

"It's a source of protein, is reasonable in terms of calories, and is low(er) in saturated fat," Langer says.

Nutrition Info:

340 calories

10 grams protein

14 grams fat (3.5 grams saturated)

780 milligrams sodium

43 grams carbohydrates (3 grams fiber, 3 grams sugar)

7. Tim Horton's — Homestyle Mixed Berry Oatmeal

timhortons.com

"I’d recommend the berry oatmeal over the maple," Giovinazzo says, "As much as I love maple, since I’m from New Hampshire, it’s really just sugar. So go for the berries to get more vitamins out of your breakfast choice."

Nutrition Info:

210 calories

6 grams protein

3 grams fat (0.5 grams saturated)

220 milligrams sodium

44 grams carbohydrates (6 grams fiber, 14 grams sugar)

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8. Tim Horton's — Vanilla Greek Yogurt with Mixed Berries and Almond Granola

timhortons.com

"My suggestion for healthiest on-the-go breakfast options would be the yogurt and berries parfait with a bowl of the berry oatmeal," Sit says. "When both options are combined, you get more protein, healthy fat, and a bit of fiber from the yogurt to work on your short-term hunger signals. The fiber in the oatmeal will also help with long-term hunger signals."

Nutrition Info:
250 calories

14 grams protein

5 grams fat (0 grams saturated)

110 milligrams sodium

29 grams carbohydrates (3 grams fiber, 21 grams sugar)

9. Burger King — Egg and Cheese Croissan'wich

bk.com

"The egg and cheese croissan'wich is reasonable in calories, adequate in protein, and just the lesser of many, many evils," Langer tells BuzzFeed Health. "Most of the items are sky-high in saturated fat and sodium. Yes, there's oatmeal, but it's low in protein and calories [which means it won't be very filling], and full of sugar."

Nutrition Info:

300 calories

11 grams protein

15 grams fat (7 grams saturated)

580 milligrams sodium

30 grams carbohydrates (1 grams fiber, 4 grams sugar)

10. Subway — Egg and Cheese

subway.com

"Subway only offers a few breakfast choices, and with the exception of the sausage and cheese sandwich, the breakfast menu is pretty solid in terms of calories, saturated fat, protein, and sugar," Langer says.

6-inch Nutrition Info:

380 calories

19 grams protein

15 grams fat (5 grams saturated)

950 milligrams sodium

43 grams carbohydrates (2 grams fiber, 2 grams sugar)

11. Pret a Manger — Southwestern Hot Wrap

Pret a Manger

"The oatmeal isn't high enough in protein, but the southwestern hot wrap is amazing, if it's the one with whole eggs, not egg whites!" Langer says.

Nutrition Info:

340 calories

18 grams protein

14 grams fat (4g saturated)

670 milligrams sodium

40 grams carbohydrates (3 grams fiber, 3 grams sugar)

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12. Pret a Manger — Egg and Avocado Baguette

Instagram: @pretamangeruk

"This breakfast sandwich includes an egg, which offers a healthy dose of protein, and avocado, which provides good fats that will help you stay satisfied for hours," Jones says. "It's also low in sugar and has five grams of fiber per serving."

Nutrition Info:

420 calories

13 grams protein

25 grams fat (3.5 grams saturated)

620 milligrams sodium

38 grams carbohydrates (5 grams fiber, 2 grams sugar)

13. Wendy's — Artisan Egg Sandwich

wendys.com

"This choice is okay in terms of calories, saturated fat, and sugar," Langer says.

Nutrition Info:

360 calories

20 grams protein

19 grams fat (8 grams saturated)

760 milligrams sodium

29 grams carbohydrates (1 grams fiber, 4 grams sugar)

14. Dunkin' Donuts — Egg and Cheese English Muffin Breakfast Sandwich

dunkindonuts.com

"This is calorie-, sodium-, and protein-appropriate," Langer says. "It isn't as loaded with sodium as the other options."

Nutrition Info:

300 calories

13 grams protein

13 grams fat (5 grams saturated)

440 milligrams sodium

32 grams carbohydrates (7 grams fiber, 2 grams sugar)

15. Au Bon Pain — Egg Whites, Cheddar, and Avocado on a Skinny Wheat Bagel

instagram.com / Via Instagram: @aubonpainusa

"There were a few items on this menu I thought were decent choices, but my favorite was the egg white, cheddar, avocado sandwich on a skinny wheat bagel," says Jones. "You'll get a dose of protein, good fats, and energy-fueling carbs with this sandwich. The added bonus: nine grams of fiber per serving, which is 36% of your daily value."

Nutrition Info:

360 calories

19 grams protein

23 grams fat (12 grams saturated)

590 milligrams sodium

25 grams carbohydrates (9 grams fiber, 2 grams sugar)

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16. Au Bon Pain — Two Egg and Bacon Sandwich on a Skinny Wheat Bagel

instagram.com / Via Instagram: @traveller.foodie

"Pretty much any of the skinny bagel options are good, except for the sausage options, which are too salty and too fatty," Langer says.

Nutrition Info:

340 calories

22 grams protein

20 grams fat (9 grams saturated)

690 milligrams sodium

22 grams carbohydrates (6 grams fiber, 2 grams sugar)

17. Panera — Avocado, Egg White & Spinach Breakfast Power Sandwich

panerabread.com

"I chose this option because it included a balance of protein, carbs, and veggies," Jones says. "The protein in the eggs and fat in the avocado will help you stay satiated. This sandwich also includes a serving of veggies and contains a whopping seven grams of fiber, which is always a plus."

Nutrition Info:

410 calories

12 grams protein

14 grams fat (6 grams saturated)

590 milligrams sodium

52 grams carbohydrates (7 grams fiber, 4 grams sugar)

18. Jack in the Box — Breakfast Jack

jackinthebox.com

"The Breakfast Jack is not excessive in calories and it has a good balance between carbs and protein," Jones says. "The only catch is that this breakfast item is pretty high in sodium, so try to minimize any processed food intake later in the day, especially if you are limiting your salt intake."

Nutrition Info:

350 calories

16 grams protein

18 grams fat (6 grams saturated)

840 milligrams sodium

30 grams carbohydrates (1 grams fiber, 4 grams sugar)

19. Caribou Coffee — Egg White and Turkey Bacon Sandwich

instagram.com / Via Instagram: @cariboucoffee

"I would go with the egg white and turkey bacon sandwich," Sit says. "This is because the higher protein content, moderate fat level, fiber, and low carbohydrate content of this breakfast sandwich will do a better job of keeping me full in the short- and long-term, so I don’t end up overeating."

Nutrition Info:

330 calories

17 grams protein

13 grams fat (7 grams saturated)

610 milligrams sodium

36 grams carbohydrates (3 grams fiber, 7 grams sugar)

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20. Caribou Coffee — Blueberry Almond Oatmeal

cariboucoffee.com / Via instagram.com

"The blueberry almond oatmeal gives a little more variety than the classic, with the healthy blueberries," Giovinazzo says.

Nutrition Info:

340 calories

16 grams protein

8 grams fat (.5 grams saturated)

210 milligrams sodium

54 grams carbohydrates (9 grams fiber, 13 grams sugar)

21. Peet's Coffee — Tomato and Quinoa Quiche

instagram.com / Via Instagram: @peetscoffee

"The tomato and quinoa quiche is a little high in saturated fat, so I’d watch how much saturated fat I had during the rest of the day," Giovinazzo says. "But otherwise, the eggs, some cheese, and quinoa make this a nice choice for breakfast."

Nutrition Info:

330 calories

10 grams protein

26 grams fat (15g saturated)

400 milligrams sodium

14 grams carbohydrates (1 grams fiber, 1 grams sugar)

22. Pete's Coffee — Blueberry Yogurt Parfait and Simply Oatmeal

"I would get both the blueberry Greek yogurt parfait and the simply oatmeal as a combo because they're high in protein, modest in fiber, and low in fat," Sit says. "The Greek yogurt is great for both short-term and long-term hunger, while the oatmeal has fiber to also help ward off long-term hunger."

Blueberry Yogurt Parfait Nutrition Info:

240 calories

16 grams protein

1 grams fat

200 milligrams sodium

44 grams carbohydrates (3 grams fiber, 24 grams sugar)

simply Oatmeal Nutrition Info (with blueberries, toasted almonds, and brown sugar):

355 calories

9 grams protein

11 grams fat (2g saturated)

25 milligrams sodium

58 grams carbohydrates (8 grams fiber, 27 grams sugar)

23. Quiznos — Ham and Egg Sub

quiznos.com

"Any of the plain egg and cheddar, or egg and cheddar with ham, sub or flatbread options are fine," Langer says. "But if you get stuff on a biscuit, that will skyrocket both the calories and the sodium."

Nutrition Info:

360 calories

19 grams protein

13 grams fat (5 grams saturated)

860 milligrams sodium

39 grams carbohydrates (1 gram fiber, 5 grams sugar)

24. Quiznos — Egg and Cheddar Grilled Flat Bread

quiznos.com

"Of the menu items, the egg and cheddar grilled flatbread is probably your best choice," Jones says. "It's the lowest in sodium on the breakfast menu (though it's still technically high in sodium.) It also has a nice dose of protein at 15 grams per serving. The downside is the five grams of sugar (which I'm assuming is added) and the fiber content is minimal at one gram per serving."

Nutrition Info:

330 calories

16g protein

15g fat (6 g saturated)

660mg sodium

31g carbohydrates (1g fiber, 5g sugar)