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The Worst Fast-Food Breakfasts, According to Dietitians

Experts warn they may be hazardous to your health.
FACT CHECKED BY Olivia Tarantino

Who knew breakfast could be so problematic? While stopping by one of your favorite fast-food haunts for a morning meal might be convenient and inexpensive, chances are it's not great for your overall health. That's because, as it turns out, cheeseburgers and French fries aren't the only fast-food landmines you need to look out for.

In fact, many fast-food breakfasts are just as unhealthy as the aforementioned cheeseburger and other high-calorie humdingers. Even some breakfasts that aren't off the charts calorie-wise are often packed with sugar, carbohydrates, sodium, and other things you need to keep an eye on in order to prevent obesity, heart disease, diabetes, and other health problems.

While you don't need to cut fast food out of your diet completely, eating it in moderation and making healthier choices when ordering can help soften the dietary blow it typically delivers. Still, some fast food options are far worse than others and should be avoided. Read on for the unhealthiest fast-food breakfasts dietitians warn you shouldn't order, and for more on how to eat healthily, don't miss 7 Healthiest Foods to Eat Right Now.


Dairy Queen's Country Platter with Ham

dairy queen breakfast platter
Harmony Squared DQ/ Facebook
NUTRITION: 860 calories, 42 g fat (13 g saturated fat, 0.5 g trans fat), 2,350 mg sodium, 60 g carbs (3 g fiber, 2 g sugar), 28 g protein

"This one's crazy nutrition fail perhaps has something to do with the fact that just one platter comes with two orders of hash browns," notes Shannon Henry, RD, a registered dietitian working with EZCare Medical Clinic. "It contains 860 calories, which means more fried potatoes that are exactly not good for our body."

The dish also contains a harmful amount of fat (nearly a third of which is saturated fat) which can raise your "bad" LDL cholesterol and increase your risk of heart disease and stroke. So can these Popular Drinks Proven to Cause High Cholesterol, According to Science.


IHOP's Cupcake Pancakes

ihop cupcake pancakes
Courtesy of IHOP
NUTRITION: 810 calories, 23 g fat (12 g saturated fat, 0 g trans fat), 2,030 mg sodium, 134 g carbs (4 g fiber, 59 g sugar), 17 g protein

"I'm all for indulging in your favorite foods, but I think IHOP has gone too far with their Cupcake Pancakes. A single serving provides 59 grams of sugar (over twice the daily maximum intake), which is 2-3 times more sugar than you would typically get from an actual cupcake," notes Caitlin Self, MS, CNS, LDN. "This dish also serves up 85% of your daily recommended sodium and has an incredibly long ingredients list that contains more preservatives and stabilizers than actual food. I'd much rather just have the cupcake!"

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McDonald's Big Breakfast with Hotcakes

mcdonalds big breakfast hotcakes regular size biscuit
Courtesy of McDonald's
NUTRITION: 1,340 calories, 63 g fat (25 g saturated fat, 0.5 g trans fat), 2,070 mg sodium, 158 g carbs (5 g fiber, 48 g sugar), 36 g protein

"This breakfast consists of a biscuit, sausage, eggs, hash browns, and pancakes and weighs in at 1,340 calories. That is over half of the total daily recommended calories for most people," says Gregg. "Its fat and sodium content is just as shocking—63 grams and 2,070 milligrams respectively. With this breakfast, you are nearly exceeding the daily recommendations after just one meal."

There are some not-so-great things that can happen when you dine at the Golden Arches: Dangerous Side Effects of Eating McDonald's Every Day.


Panera's Cinnamon Crunch Bagel

panera cinnamon bagel
Panera Bread/ Twitter
NUTRITION: 420 calories, 7 g fat (5 g saturated fat, 0 g trans fat), 380 mg sodium, 83 g carbs (2 g fiber, 32 g sugar), 9 g protein

"A bagel may seem like a harmless choice, but not this one," explains Allison Gregg, RDN, LDN, and a nutritional consultant at Mom Loves Best. "At 420 calories and 83 grams of carbohydrates, this bagel contains double the amount of calories as some donuts! The calories increase even further after adding your favorite cream cheese."


Taco Bell's Cinnabon Delights (12-pack)

taco bell cinnabon delights
Courtesy of Taco Bell
NUTRITION: 930 calories, 53 g fat (13 g saturated fat, 2 g trans fat), 480 mg sodium, 104 g carbs (3 g fiber, 59 g sugar), 9 g protein

"This is one of the least healthy breakfast options in my opinion because there is really no nutritional value at all, yet it is still very calorically dense," says Amanda Baker Lemein, MS, RD, LDN. "While I do appreciate Taco Bell calling out that this is essentially a dessert, it should probably be placed in the dessert section of the menu. With both saturated and trans fat, this is definitely not a heart-healthy option, nor a blood sugar-friendly option as it is also very high in added sugar and refined carbohydrates."

She adds: "All that said, like everything, it is fine to have this once in a while, but maybe pair it with a piece of fruit and lean protein to balance it all out. Or, simply order the 2-pack size for a small taste to go along with your more nutrient-rich breakfast."

Speaking of T Bell, don't miss What Happens To Your Body When You Eat Too Much Taco Bell.


Starbucks' Grande White Chocolate Mocha with Whole Milk and Whipped cream, and an Iced Lemon Loaf

starbucks white mocha
Courtesy of Starbucks
NUTRITION: 900 calories, 38 g fat (21 g saturated fat, 1 g trans fat), 550 mg sodium, 122 g carbs (1 g fiber, 95 g sugar), 21 g protein

"This combination option (which seems like a regular size breakfast, nothing extravagant) provides a total of 900 calories—almost half of what most of us would have for an entire day," says Silvia Carli, RD at 1AND1 LIFE. "The nutrition composition of this combination is also alarming because of the poor nutritional value of it. It contains 38 grams of fat, and 21 of these are saturated, and 1 gram is trans fats. Trans fats are well established to be pro-inflammatory and contributors to the development of heart disease."

She adds: "This combination is also poor in fiber (one gram total) but has a whopping 122 grams of carbohydrates, 95 of which are added sugars, which enter our system very quickly and cause a great spike in blood sugar. After consuming this breakfast, our body will still be hungry for nutrients like vitamins and minerals that are not present in this meal."

Related: The Unhealthiest Coffee Drinks in America—Ranked!


Dunkin's Sausage, Egg, and Cheese on a Croissant

dunkin sausage egg cheese sandwich croissant
Courtesy of Dunkin'
NUTRITION: 720 calories, 52 g fat (20 g saturated fat, 0 g trans fat), 1,120 mg sodium, 42 g carbs (2 g fiber, 6 g sugar), 21 g protein

"The croissant contains 52 grams of fat in total," says Henry. "This is equal to more than half a stick of butter between your greasy fingers."

This breakfast also packs more carbs than a cup of mashed potatoes and a negligible amount of dietary fiber, which can help keep you satiated. In other words, not only is this morning meal bad for you, but you'll be hungry for lunch in no time.


Subway's Bacon, Egg, and Cheese Flatbread Sandwich

subway bacon egg cheese
Courtesy of Subway
NUTRITION: 460 calories, 20 g fat (7 g saturated fat, 0 g trans fat), 1,200 mg sodium, 47 g carbs (4 g fiber, 4 g sugar), 25 g protein

"Don't fall for the marketing ploy of 'flatbread' meaning healthy," Gregg advises. "This breakfast sandwich may offer a reasonable amount of calories at 460 calories; however, it is loaded with 1,200 milligrams of sodium. That is over half the daily recommendation for sodium intake!"


Jack in the Box's Grande Sausage Breakfast Burrito (with salsa)

Grande sausage breakfast sandwich Jack in the Box
Courtesy of Jack in the Box
NUTRITION: 1,070 calories, 72 g fat (21 g saturated fat, 0.5 g trans fat), 2,210 mg sodium, 70 g carbs (5 g fiber, 5 g sugar), 36 g protein

"This is far from a healthy pick. It chimes in at 1,070 calories, 21 grams of saturated fat—that's more than what's recommended in an entire day, and 2,210 milligrams of sodium—which nearly takes up one day's allotment," explains Jackie Newgent, RDN, CDN.

"And beyond the numbers, the burrito stuffs in ingredients that are far from anything found in the natural world—and some may potentially be harmful to health in large amounts, including hydrogenated soybean oils in the flour tortilla, propyl gallate (an artificial food additive) in the sausage, disodium dihydrogen pyrophosphate (to promote color retention) in the hash brown potatoes, sodium nitrite (a preservative) in the bacon pieces, artificial colors yellow 5 and yellow 6 in the cheddar cheese sauce, and potassium sorbate and sodium benzoate (preservatives) in the creamy sriracha sauce," she adds. "The salsa is not a bad idea, though!"


Chick-fil-A's Hash Brown Scramble Burrito with Sausage

chick fil a burrito
Courtesy of Chick-Fil-A
NUTRITION: 720 calories, 47 g fat (16 g saturated fat, 0.5 g trans fat), 1,450 mg sodium, 46 g carbs (3 g fiber, 1 g sugar), 28 g protein

"This is one burrito you may want to back away from," says Gregg. "Weighing in at 720 calories, 47 grams of fat, and 1,450 milligrams of sodium, you will be rethinking your idea of Chick-fil-A being the healthiest drive-through."


Dunkin's Medium Caramel Swirl Frozen Coffee with Cream and a Glazed Jelly Stick

dunkin frozen coffee
Courtesy of Dunkin'
NUTRITION: 1,390 calories, 61 g fat (31 g saturated fat, 1 g trans fat), 650 mg sodium, 200 g carbs (1 g fiber, 166 g sugar), 12 g protein

"Bomb combo for a total of 1390 calories, 61 grams of fat of which more than half are saturated (in perspective, the American Heart Association recommends an upper limit of 11-13 grams of saturated fats per day). This meal's protein is very low at 12 grams, a bad ratio for the calories provided," says Carli. "The fiber content sits at one gram total. Fiber is extremely important for gut health and can help to make us feel full aiding weight loss."


Jack in the Box's Meat Lovers Breakfast Burrito with Salsa

jack in the box steak and eggs burrito
Courtesy of Jack in the Box
NUTRITION: 810 calories, 51 g fat (22 g saturated fat, 0.5 g trans fat), 1,630 mg sodium, 50 g carbs (3 g fiber, 3 g sugar), 40 g protein

"Eggs, bacon, ham, sausage, and American cheese. They used three different types of fatty meat," says Henry. "And yes, the caloric intakes are huge."


Starbucks' Grande Pistachio Coffee Frappuccino with Whole Milk

starbucks pistachio frappuccino
Courtesy of Starbucks
NUTRITION: 380 calories, 15 g fat (9 g saturated fat, 0 g trans fat), 280 mg sodium, 58 g carbs (0 g fiber, 56 g sugar), 4 g protein

"Believe it or not, the absolute number one thing I would never get for breakfast is a Starbucks specialty drink – their frappuccinos are especially high in sugar, with the Pistachio Coffee Frappuccino clocking in at over twice the daily recommended value!" explains Self. "These drinks are milkshakes dressed up in their breakfast outfits (AKA tricking you into thinking they're a breakfast coffee). It's common for busy folks to grab one of these on busy mornings, but you get a double blow to your blood sugar due to the high sugar content, and the impact of coffee on cortisol and blood sugar when consumed on an empty stomach."

For better picks, don't miss 12 Healthy Fast Food Breakfasts Under 360 Calories.