How Many Calories Are in a Big Brekkie?

November 14, 2025 •

5 min read

Reports show that a traditional full English breakfast, often referred to as a big brekkie in Australia, can contain over 1,000 calories. However, the exact caloric content is highly dependent on ingredients and cooking methods, making a precise figure for how many calories are in a big brekkie difficult to state definitively.

Quick Summary

A big brekkie's calorie count varies greatly, often ranging from 600 to over 1,200 calories depending on specific ingredients, portion sizes, and cooking methods. This substantial meal is calorie-dense due to fatty meats, fried items, and added sauces, but can be modified for a lighter option.

Key Points

Variable Calories: A big brekkie's total calories depend entirely on its components, preparation, and portion size, often falling between 600 and over 1,200 calories.
High-Calorie Culprits: Items like fried sausages, streaky bacon, and hash browns cooked in oil significantly contribute to the high-fat and high-calorie count.
Fast Food vs. Homemade: Fast-food big breakfast options have specific, often high, calorie counts (e.g., McDonald's at 760+), while homemade versions offer greater control and can be made much lighter.
Healthier Modifications: Swapping fried components for grilled or baked alternatives can drastically reduce the fat and calorie content without sacrificing flavour.
Timing Matters: Some research suggests that eating a larger breakfast and a smaller dinner can be metabolically advantageous, potentially helping to burn more calories overall.
Mindful Consumption: Enjoying a big brekkie as an occasional treat is key, rather than as a daily staple for those conscious of their calorie intake.
Portion Control: Pay attention to serving sizes of calorie-dense items to prevent excessive intake.

A big brekkie, the Australian and British term for a large breakfast, is a hearty and beloved meal. It is a variant of the Full English breakfast, which traditionally includes eggs, sausages, bacon, mushrooms, tomatoes, and toast, with some versions adding baked beans, hash browns, or black pudding. Because of its varied components and cooking styles, the total calorie count for a big brekkie can span a wide range, from around 600 calories for a lighter, homemade version to well over 1,200 for a large, greasy cafe-style plate. Understanding the calorie contributions of each ingredient is the first step toward making informed dietary choices.

The Calorie Breakdown of a Big Brekkie

To understand the caloric impact, it's essential to look at the individual components. The way each item is cooked has a massive influence on its final calorie total. For example, a fried egg contains more calories due to the added fat from oil or butter than a poached or boiled egg.

How Each Component Adds Up

Here is a list of typical big brekkie items and their estimated calorie impact:

Sausages: Two standard pork sausages can add 200-400 calories, depending on their fat content. Choosing lean sausages can significantly lower this figure.
Bacon: Two to three rashers of streaky bacon can contribute 150-250 calories. Again, lean back bacon grilled rather than fried is a better option.
Eggs: One large egg adds around 75 calories. Frying it in oil or butter can add another 50-100 calories, while poaching or boiling adds virtually none.
Hash Browns: Two small hash browns, typically fried, can add 150-200 calories due to fat absorption.
Baked Beans: Half a can of baked beans adds about 150 calories and a significant amount of fibre and carbohydrates.
Toast: Two slices of thick-cut bread add approximately 150-200 calories. Spreading butter or margarine adds an additional 50-100 calories per slice.
Black Pudding: A slice of black pudding can contain 150-200 calories, depending on size and cooking method.
Grilled Tomatoes and Mushrooms: These are the lowest-calorie components, typically adding only 30-50 calories combined, making them a great choice for bulking up the meal healthily.

Fast-Food vs. Cafe vs. Homemade

Fast-food restaurants and cafes often serve bigger portion sizes and use more oil and fat in their cooking. A McDonald's Big Breakfast, for example, is listed at 760 calories, or 1,060 calories when hotcakes are included. A cafe's big brekkie can easily exceed 1,000 calories due to larger portions of fried components. Making your big brekkie at home allows for total control over ingredients and cooking methods, enabling a much healthier meal. For nutritional comparison and guidance on portion control, authoritative sources like the NHS are invaluable.

Big Brekkie Comparison Table


Item	Traditional Cafe Brekkie	Healthier Homemade Brekkie	Fast-Food Big Brekkie (e.g., McDonald's)
Sausages	2-3 fried pork sausages	2 lean grilled sausages	1-2 sausage patties
Bacon	2-3 fried streaky bacon rashers	2 grilled back bacon rashers	2 bacon slices
Eggs	2 fried eggs	2 poached eggs	2 scrambled eggs
Hash Browns	2-3 large fried hash browns	1-2 small baked hash browns	1-2 fried hash browns
Baked Beans	Generous portion	Moderate portion	Included
Toast	2 slices white toast with butter	2 slices whole-grain toast (lightly toasted)	Biscuit
Tomato/Mushrooms	Fried	Grilled	Sliced tomato only
Black Pudding	Often included	Optional, omitted	Never included
Estimated Calories	900–1200+ kcal	500–700 kcal	760–1060 kcal
Cooking Method	Primarily fried	Primarily grilled/poached	Primarily fried

How to Build a Healthier Big Brekkie

Creating a lower-calorie, more balanced big brekkie at home is simple with a few key adjustments. The goal is to reduce saturated fat and sodium while increasing fibre and lean protein. Here are some tips:

Choose Lean Meats: Opt for grilled back bacon instead of fried streaky bacon. Select high-quality, lower-fat sausages. You can also incorporate grilled chicken breast or even plant-based protein alternatives.
Prioritise Healthier Cooking: Use an air fryer or grill to cook sausages and bacon instead of frying in a pan with oil. Use a non-stick pan and a calorie-controlled cooking spray for eggs.
Cook Your Veggies Right: Grilling tomatoes and mushrooms is a great way to add bulk and flavour with minimal calories. Avoid frying them in copious amounts of oil.
Make Smart Carbohydrate Choices: Swap white toast for whole-grain or sourdough bread for more fibre. Consider reducing or eliminating butter, or using a healthier spread.
Portion Control: Be mindful of serving sizes, especially for calorie-dense items like sausages and hash browns. The comparison table above provides a good guide.

Conclusion

There is no single answer to how many calories are in a big brekkie because it is not a standardized meal. The total caloric intake is a direct reflection of the ingredients chosen, their quantity, and the method of preparation. A full, traditional version can easily be a very high-calorie meal, with totals often surpassing 1,000 calories. However, with conscious substitutions and cooking techniques, a hearty and satisfying big brekkie can be made much healthier, with the total calorie count reduced by hundreds. Eating a larger breakfast can even have metabolic benefits, with some studies suggesting it can help burn more calories throughout the day compared to a large dinner. Whether enjoyed as an indulgent weekend treat or a daily fuel-up, a mindful approach to a big brekkie can make all the difference.

The Difference Between 'Big Brekkie' and a Standard Breakfast

A standard, quick breakfast might consist of cereal, toast with jam, or a piece of fruit, while a big brekkie is a much more substantial and time-consuming meal. The former is typically lower in calories, fat, and protein, and is often quicker to prepare. The latter is a full, cooked meal that is much higher in calories and protein, designed to provide a longer-lasting feeling of fullness and energy throughout the day.

The Role of Macronutrients

In a typical big brekkie, the macronutrient profile is often skewed heavily towards fat, especially when components are fried. Saturated fat can make up a significant portion of the total. A healthier, homemade version can better balance protein, fats, and carbohydrates. Protein from eggs, sausages, and beans helps with satiety, while complex carbs from whole-grain toast provide sustained energy.

The Impact of Beverages

Don't forget the calories from your drink! A sugary orange juice can add 110 calories, while a coffee with milk and sugar adds more. Sticking to water, black coffee, or tea can save hundreds of calories.

For additional nutritional information and guidelines, consult reputable health sources like the National Health Service in the UK.

Frequently Asked Questions

The calorie count for a big brekkie can vary dramatically, typically ranging from 600 calories for a healthier version to over 1,200 calories for a large, cafe-style meal with fried ingredients.

A big brekkie is high in calories due to the combination of high-fat ingredients, especially when fried. Fatty sausages, streaky bacon, eggs cooked in butter or oil, and fried hash browns all contribute significantly to the total count.

Fast-food options often have a specific calorie count (e.g., McDonald's Big Breakfast is 760 calories), which may be lower than a greasy cafe version. However, a homemade version with lean ingredients and healthier cooking methods is usually the healthiest option overall.

To reduce calories, you can grill or bake components instead of frying them, choose lean cuts of meat, poach or boil eggs, and replace butter on toast with a lower-fat spread or omit it entirely.

Grilled vegetables such as mushrooms and tomatoes are the lowest-calorie components of a big brekkie. Adding more of these can help bulk up the meal without significantly increasing the calorie count.

Some studies suggest that eating a large breakfast and a smaller dinner may aid weight management by boosting metabolism and reducing hunger pangs and cravings later in the day.

To keep calories low, choose water, black coffee, or plain tea instead of sugary juices, milky coffees, or soft drinks. These options add flavour and hydration without extra calories.

The term 'big brekkie' is often used interchangeably with 'full English breakfast,' particularly in Australia. While the core components are similar (eggs, bacon, sausages), regional variations exist. A big brekkie is simply a large, cooked breakfast.