How healthy is a McDonald's breakfast burrito?

December 23, 2025 •

3 min read

With approximately 310 calories per serving, the McDonald's breakfast burrito might seem like a manageable start to your day. However, a closer look at its full nutritional breakdown reveals some significant trade-offs, particularly concerning its high levels of sodium and saturated fat.

Quick Summary

A McDonald's breakfast burrito offers protein but also contains high levels of saturated fat and sodium from processed ingredients. It's a convenient option but best enjoyed in moderation rather than as a dietary staple.

Key Points

High in Saturated Fat: The burrito contains 7g of saturated fat, which is over a third of the daily recommended limit.
Significant Sodium Content: With 800mg of sodium, the burrito accounts for a large portion of the daily suggested intake, potentially impacting blood pressure.
Moderate Calorie Count: At 310 calories, the burrito is a relatively low-calorie fast-food breakfast option, suitable for occasional treats.
Decent Protein Source: The 13g of protein from eggs and sausage provides a filling and satisfying component to the meal.
Low in Fiber: The burrito lacks sufficient dietary fiber, which is important for digestive health and long-term satiety.
Healthier Homemade Alternatives Exist: Building your own burrito with whole-wheat tortillas, lean protein, and extra vegetables offers superior nutrition.

A Detailed Look at the Nutritional Breakdown

When you're grabbing a quick breakfast, the McDonald's breakfast burrito can be an appealing, savory option. But how does its nutritional value stack up for those mindful of their health? The burrito, made with scrambled eggs, sausage, processed cheese, onions, and green chilies, has a complex profile. While it offers a decent amount of protein, it's also laden with elements that should be consumed sparingly.

Core Nutritional Information (US Menu):

Calories: 310
Protein: 13g
Total Fat: 17g
Saturated Fat: 7g (35% of the Daily Value)
Cholesterol: 170mg (57% of the Daily Value)
Sodium: 800mg (35% of the Daily Value)
Total Carbohydrates: 25g
Dietary Fiber: 1g
Sugars: 2g

The Pros: What Works for You

Decent Protein: The 13 grams of protein come from the eggs and sausage, providing a satiating boost to help you feel full for a while. Protein is essential for muscle repair and general body function.
Portion Control: As a single, small burrito, it offers a pre-defined portion size, which can prevent overeating compared to a larger, customizable breakfast at home.

The Cons: Where it Falls Short

High in Saturated Fat: With 7 grams, the saturated fat content is substantial for a single, small item, contributing over a third of the recommended daily limit. High intake of saturated fat is linked to increased risk of heart disease.
Excessive Sodium: The 800mg of sodium represents more than one-third of the recommended daily intake for many adults, contributing to potential issues with blood pressure and heart health with regular consumption. Much of this comes from the processed sausage, cheese, and tortilla.
Low in Fiber: With only 1 gram of fiber, the burrito is not very effective at promoting digestive health or long-term satiety. The high protein and fat content will keep you full for a bit, but the lack of fiber means you might feel hungry again sooner than expected.
Highly Processed: The ingredients list includes numerous processed components, such as artificial flavors and emulsifiers, which are not ideal for a truly healthy diet.

Comparison: Fast-Food vs. Homemade

To better understand the nutritional impact, here is a comparison of a McDonald's breakfast burrito against a thoughtfully made homemade version.


Feature	McDonald's Sausage Burrito	Healthier Homemade Burrito
Calories	~310	~250-300 (can vary)
Protein	13g	20-25g (with added ingredients)
Saturated Fat	7g (35% DV)	~2-4g (using turkey sausage)
Sodium	800mg (35% DV)	~400-500mg (controlled salt)
Fiber	1g	5g+ (with whole wheat tortilla)
Added Veggies	Green chiles, onions	Spinach, bell peppers, onions
Cheese	Processed American cheese	A small amount of shredded low-fat cheese

How to Build a Healthier Breakfast Burrito

Creating a healthier breakfast burrito at home is surprisingly easy and allows for complete control over the ingredients. Here’s a blueprint for a more nutritious, flavor-packed meal:

Start with a Better Base: Opt for a whole-wheat or low-carb tortilla instead of the standard white flour version to boost fiber and nutrients.
Lean Protein is Key: Swap the processed pork sausage for turkey sausage, lean chicken, or black beans to reduce saturated fat and add fiber.
Load up on Veggies: Sauté a generous portion of spinach, bell peppers, and onions to increase fiber, vitamins, and minerals.
Go Easy on the Cheese: Use a small amount of low-fat shredded cheese or skip it entirely to cut down on saturated fat and sodium.
Enhance with Healthy Toppings: Add fresh salsa for flavor without extra fat, and include some sliced avocado for healthy monounsaturated fats. Greek yogurt is a great protein-rich alternative to sour cream.

Conclusion

While a McDonald's breakfast burrito can be an occasional, calorie-conscious option, its high levels of sodium and saturated fat make it a less-than-ideal choice for a regular breakfast. For those seeking a genuinely healthy and satisfying meal, a homemade version with whole grains, lean protein, and plenty of vegetables is the superior option. By understanding the nutritional drawbacks of fast-food convenience, you can make more informed choices to support your overall health and wellness.

For more dietitian-backed advice on navigating fast-food menus, see tips on healthy fast-food options from Eat This Not That.

Frequently Asked Questions

A McDonald's breakfast burrito contains approximately 310 calories on the U.S. menu.

Yes, a single burrito contains 800mg of sodium, which is 35% of the recommended Daily Value. This is considered a high amount for one item.

No, with 17g of total fat and 7g of saturated fat (35% DV), the burrito is not ideal for those watching their fat intake.

Yes, as a highly processed fast-food item, the ingredients include various additives and flavorings not typically found in homemade meals.

While the calorie count is not excessively high, its nutritional profile is poor. It can be part of a weight loss diet in moderation, but healthier options with more fiber and less fat and sodium would be more beneficial.

Use a whole-wheat tortilla, opt for turkey sausage or black beans instead of pork, and add fresh vegetables like spinach and bell peppers.

The Egg McMuffin has a similar calorie count but slightly lower fat and sodium content, with slightly higher protein, making it a marginally healthier option on the McDonald's menu.