How Many Calories Are In A Breakfast Sandwich?

The breakfast sandwich, one of the most delicious ways to start your day.

How Many Calories Are In A Breakfast Sandwich?

These sandwiches are packed full of the most glorious breakfast ingredients: eggs, sausage, hash browns, bacon, black pudding, tomatoes, the list goes on.

However, if you are counting the calories and you do enjoy the odd breakfast sandwich, then you might be wondering how this one will put your macros out of whack.

Well, rather than skipping the meal altogether, we’re going to help you find out where the calories lie in this delicious meal.

So how many calories are there exactly in a breakfast sandwich? Do the ingredients matter when you are factoring in the final calorie levels?

How can you modify your breakfast sandwich to make it more healthy? Well, if you want the answers to these questions and more, then you should keep reading.

What Is A Breakfast Sandwich?

This is a sandwich, often toasted, that is filled with all of the delicious ingredients that you get with a decent cooked breakfast.

Now what constitutes a decent cooked breakfast will differ from person to person, although there are some ingredients that most people can agree on.

Usually, the following will be found in a breakfast sandwich: eggs, ham, bacon, sausage, sausage patties, cheese and hash browns.

There are also a few vegetables in a breakfast sandwich, and it is not uncommon to find things like lettuce, tomato and pickle in your breakfast sandwich.

Another thing that will factor into the calorie content is what kind of bread you are using.

If you are using white bread, then you can be sure that the calorie content will shoot up dramatically, whereas brown bread will be a lot healthier.

So considering all the different variations of a breakfast sandwich, is it possible to calculate the exact calorie measurement? Well, luckily for those keeping track of their weight, there is.

How Many Calories In A Breakfast Sandwich?

According to, the number of calories in a breakfast sandwich numbers at around 439, although it does not specify what exactly is in the breakfast sandwich itself.

This has been broken down into carbs, fats a protein, with the breakfast sandwich being more carb-heavy, with fats and proteins following close behind.

Here is the specific breakdown of carbs, fats and proteins in a breakfast sandwich:

Carbohydrates: 34.89 grams

Protein: 22.73 grams

Fats: 22.92 grams

However, this sandwich is also 86% cholesterol, which is very high for one single food.

You can be sure that if you eat enough of these sandwiches you’ll run a very serious risk of heart and liver disease.

This also has around 46% sodium, which makes it very high in salt. Again, if you suffer from conditions such as heart disease or diabetes, then you might want to skip having breakfast sandwiches every day.

But considering all of these potentially unhealthy ingredients, is there such a thing as a healthy breakfast sandwich?

Healthy Breakfast Sandwiches

Healthy Breakfast Sandwiches

Here is a list of some of the healthiest breakfast sandwiches that you can find on the high street.

These have been chosen for their calorie content and the quality of the ingredients:

  1. Panera Chipotle Chicken, Scrambled Egg and Avocado Wrap – 450 calories

This comes with plenty of healthy ingredients, including avocado, which is a great source of organic fats.

This comes with a healthy amount of protein, which is great if you want a snack that will help you to build muscle.

  1. Starbucks Bacon, Sausage and Egg Wrap – 650 calories

While this is still quite calorific, it does not contain that many ingredients, which makes it very low on preservatives. This is very low on fiber, so we would suggest having it with a little serving of fruit. It is also very high in protein.

  1. Dunkin Donuts Power Breakfast Sandwich – 420 calories

This has enough carbs and protein to set your day off to a very good start. You can be sure that it is packed with delicious ingredients, even if most of them are not fresh. Try and avoid having this one with the sugary and very calorific coffee that Dunkin Donuts serves.

  1. Subway Egg and Cheese – 390 calories

This sandwich is very simple, but what makes it so appealing is the fact that you can add plenty of healthy toppings to it, such as banana peppers, black olives, spinach and tomatoes.

It is not as healthy as a salad, but as far as breakfast sandwiches go, this is our top healthy option.

What Are The Health Benefits Of Breakfast Sandwiches?

The fact that a lot of these breakfast sandwiches have eggs in them means they are a very rich source of protein. This is very important if you are building muscle.

Breakfast sandwiches also come with a lot of carbs, which will give you that super energy boost.

Again, this is another great factor that will help you to increase your stamina for when you are at the gym or running long distances (although we would recommend you wait for your food to digest before running).

A breakfast sandwich also comes with a variety of ingredients, which means that you will be able to hit a lot of food groups at once.

Makes sure there are plenty of green elements in your sandwich in order to keep it healthy.

What Are The Health Drawbacks Of A Breakfast Sandwich?

Needless to say that breakfast sandwiches are very high in cholesterol, which means that if you eat them regularly, you can be sure that you’ll run a high risk of getting heart disease as well as diabetes.

These sandwiches are also rich in saturated fats, which is another massive contributing factor to a lot of diseases of the heart and liver.


We hope that this article has given you some of the basic information that you need when it comes to counting calories in your breakfast sandwich.

You should always make sure to take note of the ingredients as every breakfast sandwich is different.

Jenna Priestly