Before going to your favorite restaurant, it is preferable to consult the menu to choose the healthiest option.
Photo: Erik Mclean / Pexels
Fast food is not exactly characterized by being healthy food with great nutritional value. It is high in calories, saturated fat, added sugar, and sodium. However, there are times when by whim, time or convenience you decide to buy a fast food breakfast.
For those fast food pick days, we’re sharing healthy breakfast options at popular American restaurants.
1. McDonald’s | Egg McMuffin
The Egg McMuffin is a breakfast with a good protein intake. One of the lowest calorie and sugar breakfast options. It has 310 calories and if you order it without butter it has 280 calories and less fat; while Maple Fruit Oatmeal has 320 calories and 31 g of sugar (equivalent to almost 8 teaspoons of sugar.
The Egg McMuffin breakfast consists of an egg on a toasted English muffin topped with butter, Canadian bacon, and melted American cheese.
Calories: 310; fat: 13 g (5 g are saturated fat); carbohydrates: 30 g; fiber: 2 g; sugar: 3 g; protein: 17 g; sodium: 750 mg.
For a healthy breakfast, instead of potatoes choose to complement with fruit.
2. Chick-Fil-A | Egg White Grill
This sandwich is high in protein and low in calories. It has tasty and filling ingredients, grilled chicken on a toasted multigrain English muffin with egg whites and American cheese. Although its sodium content is lower than other muffins and breakfast burrito, it is still high, so you should try to eat low sodium for the rest of the day.
Calories: 290; fat: 8 g (3.5 g are saturated fat); carbohydrates: 30 g; fiber: 1 g; sugar: 2 g; protein: 26 g; sodium: 980 mg.
3. Chick-Fil-A | Greek Yogurt Parfait
The Berry Granola Yogurt Parfait is a low sodium option, and although it may seem that it is not a low sugar alternative, not everything is added sugar, dairy and fruit provide natural sugars.
Calories: 270; fat: 9 g (3.5 g are saturated fat); carbohydrates: 36 g; fiber: 1 g; sugar: 26 g; protein: 13 g; sodium: 80 mg.
4. Starbucks | Turkey Bacon, Cheddar Cheese and Egg White Sandwich
This breakfast sandwich is high in protein, low in fat, and low in calories.. In the middle of the wheat English muffin is low-fat turkey bacon, egg whites, melted low-fat white cheddar cheese.
Calories: 230; fat: 5 g (2.5 g are saturated fat); carbohydrates: 28 g; fiber: 3 g; sugar: 2 g; protein: 17 g; sodium: 550 mg.
5. Starbucks | Spinach, Feta and Egg White Wrap
This breakfast is an option with healthy vegetables, lots of protein and is low in calories. It has egg whites, spinach, feta cheese, and tomatoes inside a whole wheat wrap that is then toasted. One point to consider is that the sodium content is not low, so you should try to consume low sodium during the rest of the day.
Compared to the Impossible breakfast sandwich, the wrap is a lower calorie option with less fat and similar sodium content.
Calories: 290; fat: 8 g (3.5 g are saturated fat); carbohydrates: 34 g; fiber: 3 g; sugar: 5 g; protein: 20 g; sodium: 840 mg.
6. Dunkin’Donuts | Veggie Egg White Omelet
This is another breakfast option that includes healthy vegetables, egg whites and cheddar cheese between whole grain tapas is the Dunkin ‘Donuts Veggie Omelet. It is low in calories and with a good protein intake without overusing sodium.
Calories: 290; fat: 13 g (5 g are saturated fat); carbohydrates: 27 g; fiber: 5 g; sugar: 4 g; protein: 17 g; sodium: 550 mg.
We looked for other breakfast options at Burger King, although we found a low-calorie option such as the ham, egg and cheese Croissan’Wich, the high sodium content (1000 mg) and high fat content 16 g ( 7 g is saturated fat).
To complement your breakfast, you can add fresh fruit, it makes it more nutritious and satisfying. Avoid sugary drinksYou can opt for black coffee, tea or water. Before going to your favorite restaurant, it is preferable to consult the menu to choose the healthiest option.
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