On-the-go breakfasts are a modern day miracle: no longer do we have to be chained to the toaster and the kettle, or have to go hungry if we’re running late. And given the proliferation of high-street spots that offer breakfast to take away, it should be easier than ever to make the best choice, right?
Sadly it’s not always that simple. A Danish pastry or chocolate croissant might look tempting (and taste delicious) but they don’t always set you up for the day. And the healthiest choice isn’t always the most obvious – as some foods mask their real nutritional impact under a “health halo” (a marketing ploy that makes something seem healthier than it is).
Nevertheless, as registered nutritionist Rhiannon Lambert points out, “choosing the right breakfast is crucial, as it sets the tone for your energy levels and the way you feel for the day.
A balanced breakfast that includes protein, healthy fats, and fibre can provide sustained energy, promote satiety, and help stabilise blood sugar levels. By prioritising nutrient-dense foods in the morning, you can enhance your focus, mood, and productivity, ensuring you feel your best all day long.”
Picking that pastry, but contrast, might give you an immediate energy spike, but it’s likely to be followed by a crash that will leave you feeling fatigued and craving more sugar.
So what are the best options? We picked Rhiannon’s brains to rate the most popular high street breakfast, from worst to best.
15. Gails Cinnamon Bun
- 510 calories, 6g protein, 16g sat fat, 33g sugar, 3.3g fibre
- 51% of recommended daily saturated fat, 110% of recommended daily free sugar
14. Gail’s Almond Croissant
- 741 calories, 16g protein, 19g sat fat, 29g sugar, 4.5g fibre, 1,1g salt
- 87.5% of daily added sugar
- More sugar than a Red Bull/can of Sprite
13. Caffe Nero Apricot Croissant
- 260 calories, 5.5g protein, 12g sugar, 0.75g salt, 2g fibre
- 40% of daily added sugar
12. Gail’s Croissant
- 356 calories, 6g protein, 12.7g sat fat, 7.2g sugar, 1.8g fibre, 0.9g salt
- Nearly as much saturated fat as a Gregg’s sausage roll (13g sat fat)
“Pastries like croissants and cinnamon buns are delicious, but they aren’t the best way to start your day. Pastries are high in saturated fat due to the margarine/butter used to make the pastry; additionally, things like almond croissants and cinnamon buns often contain a lot of added sugar (which is why they taste so delicious).
They provide little in terms of essential nutrients like fibre or protein and while they certainly have a place in the diet in moderation, it’s best to avoid them as your sole breakfast option since they can cause rapid blood sugar spikes and crashes. Enjoy them as a treat rather than a regular morning staple.”
11. Pret Ham and Cheese Croissant
- 318 calories, 13.8g protein, 10g sat fat, 3.3g sugar, 1.9g fibre, 1.21g salt
- More saturated fat than a Big Mac (8.8g sat fat)
“While this breakfast option is relatively high in protein from the ham and cheeses, it lacks fibre, making it less likely to provide sustained energy throughout the morning. Not only is the protein coming from processed meats, it also contains a high amount of saturated fat, which is known to raise LDL cholesterol levels, increasing the risk of heart disease and other chronic illnesses. The use of refined white flour in the pastry, combined with the absence of fruits or vegetables, means this option won’t be helping you meet the recommended daily fibre intake of 30g.
“Overall, while this may help you feel slightly fuller for longer than a breakfast that is very high in sugar, the overall nutritional value is poor.”
10. McDonald’s Sausage and Egg McMuffin
- 423 calories, 25g protein, 8.3g sat fat, 3.2g sugar, 2.2g fibre, 1.8g salt
- More than 1/3 daily salt
“This is a tricky one: it’s high in protein, but contains processed meat and is made using a white muffin. The salt content is also more than a third of the daily recommended intake, and it contains nearly half of the female recommended daily amount of saturated fat, and a third of what is recommended for men.
“It gains a few points for the B vitamins in the egg – essential for energy metabolism. But of the McDonald’s breakfast options, the egg McMuffin would be better, as without the sausage patty the saturated fat and salt intake is significantly lower, while still providing a significant amount (15g) of protein from the eggs.”
9. Caffe Nero Butcher’s Sausage Ciabatta Roll
- 421 kcal, 18.6g protein, 7.1g sat fat, 3.6g sugar, 2.13g salt, 3.5g fibre
- Over third of daily salt
8. Costa Smoked Bacon Bap
- 343 kcal, 18g protein, 5.3g sat fat, 4.1g sugar, 1.5g salt, no fibre content
7. Greggs Bacon Breakfast Roll
- 327 kcal, 19g protein, 4.3g sat fat, 5.3g sugar, 1.9g salt
- Least fat and most protein of the three bacon/sausage rolls
“The combination of white bread and processed meat in all of these don’t make them the best of choices. All are low in fibre and relatively high in saturated fats. Although processed meats offer some protein, their consumption has been linked to an increased risk of cancer.
“As well as this, the sausage roll and Gregg’s bacon roll contains nearly a third of the government adult daily salt recommendation of 6g, while the Costa bacon bap contains over a quarter.
“While processed meats like ham, bacon, or sausages do come with health concerns due to their high salt and preservative content, meat-based sandwiches can often provide a better balance of nutrients than pastries. They are often lower in sugar, and can be a source of protein and other essential vitamins and minerals such as iron and B vitamins that pastries (further down the list) lack.
“Nevertheless, while occasionally fine, these options should not be a regular part of your breakfast routine.”
6. LEON Big Breakfast stack
- 506 calories, 30g protein, sat fat 8.9g, sugar 5.2g, 2.2 salt, 2.2g fibre
- Four times more salt than packet of ready salted crisps (Walkers, 32.5g pack, 0.46g salt)
“While this breakfast option is high in protein, it’s mostly being derived from the processed meats like sausage and bacon. While it is ok to enjoy these in moderation, processed meats are classified as Group 1 carcinogens by the World Health Organisation, and regular consumption could increase the risk of developing colorectal cancer.
Unfortunately, processed meats often increase the saturated fat content of a meal, which in this case is 13g per portion. It is recommended that adult men and women do not consume more than 30g and 20g saturated fat per day, respectively. Saturated fats can raise our ‘bad’ (LDL) cholesterol levels which can increase the risk of stroke, heart attack or vascular dementia. Overall, while protein helps with satiety, the high salt and processed meat content of this breakfast makes this option something to enjoy less frequently.”
5. Pret Five Berry Bowl
- 337 calories, 13.2g protein, 3.7g sat fat, 31.4g sugar, 0.34g salt
- More sugar as a Mars Bar (51g bar, 30.5g sugar)
“This might seem like an incredibly healthy breakfast due to the berries and yogurt that it contains, but the added sugars from syrups and the compote can detract from its overall health benefits. While berries are relatively high in fibre and rich in antioxidants and beneficial for reducing oxidative stress and therefore damage to our cells, the very high sugar content (31.4g per serving) of this breakfast option means it’s more likely to cause a blood sugar spikes as mentioned above. You’d be better off making a version of this at home with some plain yogurt, and topping it with some fresh berries, nuts and/or nut butter.”
4. Costa Raisin & Almond Granola Costa
- 289 calories, 7.1g protein, 1.1g sat fat, 17g sugar, 0.02g salt
- More sugar than a French Fancy (Mr Kipling, per 27g cake 16g sugar)
“Granola can be a healthy breakfast option, especially when it includes whole grains like oats and healthy fats from nuts and seeds. However, this particular version contains 19g of sugar per serving, which could lead to blood sugar spikes and subsequent crashes throughout the morning. It’s important to be mindful of sugar intake throughout the day if choosing this option as the more dramatic the blood glucose spikes and crashes, the more likely one is to experience a mid-morning slump and crave more energy-dense foods throughout the morning. Opting for a homemade version or a lower-sugar alternative would be better for long-term energy balance.”
3. LEON Smashed avocado and halloumi muffin
- 412 calories, 18g protein, 4.1g sugar, 9.5g sat fat, 1.9g salt, 3.3g fibre
- Close to a third of daily salt
“This breakfast option is high in protein thanks to the halloumi and avocado, with the latter offering healthy unsaturated fats that slow the release of glucose into the bloodstream. While sourdough is preferable to white bread as it contains more nutrients, and can be easier to digest, the meal lacks a substantial amount of fibre and contains 9.5g of saturated fat, so it’s best as an occasional, rather than an everyday breakfast. That said, eating some fruit or vegetables on the side to enhance fibre and micronutrient intake would make this a pretty balanced breakfast.”
2. LEON Banana and Cinnamon Porridge
- 395 calories, 13g protein, 27g sugar, 5.5g sat fat, 6.2g fibre
- 30% of daily total sugar
- More sugar than a Dairy Milk bar (45g bar, 25g sugar)
“This porridge is a great choice because it provides both soluble and insoluble fibre, particularly beta-glucan, which supports heart health and gut microbiome balance. It’s a good source of protein and low in salt, making it a solid breakfast option. The added banana and date puree contribute vitamins and minerals, and the fibre from the oats helps regulate sugar release into the bloodstream. Adding extra fruit or nuts would enhance its nutritional profile, offering more healthy fats and fibre.
“Though it’s high in sugar, they are naturally occurring sugars – found in whole foods like fruits, vegetables, and milk – which are less impactful on health than free sugars in sugary drinks or sweets.
“While reducing free sugars is really important for a more balanced and healthier diet, there is no need to cut down on naturally occurring sugars from whole fruits, vegetables, or dairy.”
1. Pret Smoked Salmon and Egg Mayo Baguette
- 360 calories, 17.9g protein, 2.6g sat fat, 1.6g sugar, 2.18g salt 2g fibre
- More salt than large Mcdonald’s fries (0.82g)
“This option offers plenty of protein and healthy omega-3 fats from the salmon, which are beneficial for heart health and provide sustained energy. However, the baguette is made from refined white flour, which means the fibre content is relatively low. Additionally, the salt content is quite high – almost a third of the daily recommended amount of 6g per day.
“Eat it with some fruit or vegetables on the side, however, and it makes a pretty balanced breakfast.”
