America's Healthiest Fast-Food Breakfasts
Times have changed
No. 1 Spinach Florentine Breakfast Wrap (Cosi)
Calories 334; Fat 21g (sat 8g); Protein 24g; Carbohydrate 21g; Fiber 11g; Sodium 516mg
Room for improvement: The fat content is on the high side (since the wrap is made with eggs), so eat low-fat fare throughout the dayor split this hearty pick with a friend.
No. 2 Protein Artisan Snack Plate (Starbucks)
Calories 370; Fat 19g (sat 6g); Protein 13g; Carbohydrate 36g; Fiber 4g; Sodium 470mg
Room for improvement: Along with all that protein and fiber, you get 19 grams of fat. Tip: Eat half of either the honey peanut butter spread or the cheese.
No. 3 Berry Topper Ideal Meal (Jamba Juice)
Calories 300; Fat 4.5g (sat 0.5g); Protein 9g; Carbohydrate 59g; Fiber 7g; Sodium 85mg (for 12 ounces)
Room for improvement: Stick to the small (12-ounce) sizelarger serving sizes load on the calories.
No. 4 Apple Cinnamon Oatmeal (Au Bon Pain)
Oatmeal is a favorite among dietitians because it contains two kinds of fiber: the insoluble kind, which helps prevent constipation, and the soluble type, which digests slowly to help regulate blood sugar. "Oatmeal is more filling than many other cereals," Dr. Gerbstadt explains. Au Bon Pain’s oatmeal edged past the McDonald’s version because it has less saturated fat and sodium, plus more protein and fiber.
Calories 280; Fat 4g (sat 1g); Protein 8g; Carbohydrate 56g; Fiber 7g; Sodium 10mg
Room for improvement: The protein content is a bit low: Make it more filling by eating a few nuts or yogurt on the side.
No. 5 Scrambled Egg Whites, Chicken Sausage, and Fruit (Denny’s)
Calories 230; Fat 9g (sat 0g); Protein 19g; Carbohydrate 19g; Fiber 3g; Sodium 447mg
Room for improvement: Order a piece of whole-grain toast (without butter or margarine) to increase the fiber factor, adding about 100 more calories.
No. 6 Fruit & Maple Oatmeal (McDonald’s)
Calories 260; Fat 4.5g (sat 1.5g); Protein 7g; Carbohydrate 48g; Fiber 5g; Sodium 115mg (for oatmeal without brown sugar)
Room for improvement: Watching calories? Order it without the brown sugar to save 30 calories.
No. 7 Simple & Fit Veggie Omelette (IHOP)
Calories 320; Fat 10g (sat 1g); Protein 21g; Carbohydrate 40g; Fiber 8g; Sodium 420mg
Room for improvement: This omelette is made with "egg substitute" (which contains mostly egg whites); if you prefer the real thing, ask your server to substitute egg whites instead.
No. 8 Western Egg White & Cheese Muffin Melt (Subway)
Calories 160; Fat 4g (sat 1.5g); Protein 15g; Carbohydrate 19g; Fiber 5g; Sodium 680mg
Room for improvement: This pick didn’t show up higher on our list because the sodium count is high.
No. 9 Egg White Turkey Sausage Wake-Up Wrap (Dunkin’ Donuts)
Calories 150; Fat 5g (sat 2.5g); Protein 11g; Carbohydrate 14g; Fiber 1g; Sodium 400mg
Room for improvement: This pick tastes rich, but it’s small, so it may not keep you full for as long as the egg options higher on our list, Largeman-Roth explains. It’s also low in filling fiber, so pair it with a piece of fruit for more fuel.
No. 10 Breakfast Power Sandwich (Panera Bread)
Calories 330; Fat 14g (sat 6g); Protein 22g; Carbohydrate 31g; Fiber 4g; Sodium 830mg.
Room for improvement: "This sandwich has a lot of sodium," Largeman-Roth notes. But you can slash 300 milligrams simply by ordering it without the smoked ham.
Best quick at-home picks
This brand-new blend of crispy flakes and clusters give you almost a full day’s serving of whole grains in one bowlimpressive, Dr. Gerbstadt says. Also exceptional: One serving has as much protein as a large egg.
Calories 210; Fat 1.5g; Protein 6g; Carbohydrate 49g; Fiber 5g; Sodium 180mg (for a 1 1/4-cup serving)
No. 2 Stonyfield Farm Organic 2% Greek Yogurt
Calories 180; Fat 3.5g (sat 2g); Protein 10g; Carbohydrate 27g; Fiber 0g; Sodium 160mg (for 6-ounce cherry flavor)
No. 3 Eggo Fiber Plus Calcium Buttermilk Waffles
Calories 160; Fat 6g (sat 1.5g); Protein 3g; Carbohydrate 29g; Fiber 9g; Sodium 390mg (for 2 waffles)
Fast-food breakfasts to skip
Scrambled eggs, crispy hash browns, sausage, biscuit, and three pancakes with syrup (Burger King)
Calories 1,310; Fat 72g (sat 26g, trans 1g); Sodium 2490mg
Yes, you read that right: 1,310 calories and 72 grams of fat.
Double Chocolate Chunk Muffin (Au Bon Pain)
Calories 620; Fat 25g (sat 8g); Sodium 540mg
This muffin has more calories than two Egg McMuffins.