From smashed avocados on toast to a full English: How your breakfast REALLY compares nutritionally

Britain’s unhealthiest breakfasts were today laid bare by a fascinating MailOnline probe.

Our shock audit found the worst offender — sold at restaurant chain Harvester —contains almost 1,700 calories.

For comparison, their waffles, bacon, sausage and eggs dish is the equivalent of more than five McDonald’s cheeseburgers.

MailOnline’s in-depth probe analysed nearly 200 meals served at 10 of the nation’s best-loved chains, including Greggs, Wetherspoon and Leon.

Unsurprisingly, fry-ups featured high on the list of the most fattening options.

A Large Breakfast at Wetherspoon, containing two fried eggs, bacon, two sausages, baked beans, three hash browns, mushrooms and two slices of toast with butter, has 1,235 calories. 

Men are supposed to consume around 2,500 calories per day to maintain a healthy weight, while women are advised to stick to 2,000.

It also has 6g of sugar, 7g of salt, 63g of fat and 19g of saturated fat.

The NHS says that men should have no more than 30g of saturated fat per day, while women shouldn’t eat more than 20g. 

And adults should eat no more than 6g of salt per day, which is around one teaspoon, it says. 

A Large Vegetarian Breakfast at Wetherspoon, of two fried eggs, three Quorn vegan sausages, baked beans, three hash browns, mushrooms, tomato and two slices of toast, has 1,236 calories — one more than the traditional option.

Yet that wasn’t even the worst offender at Wetherspoon, which has more than 800 restaurants across the UK.

The American Breakfast, consisting of maple-cured bacon, Lincolnshire sausage, an egg, hash browns, large pancake and a helping of maple-flavoured syrup, comes to 1,357 calories.

It contains 57g of fat, 69g of sugar and 6g of salt.

Fry-ups were also the worst offenders at Sizzling Pubs, with the chain’s Big Breakfast packed with 1,176.

But there are even more calorific breakfast options than the Full English being sold at cafes up and down the country.  

Harvester’s Ultimate Breakfast Waffle came packed with 1,693 calories, according to MailOnline’s analysis. 

Consisting of two waffles, three rashes of bacon, two pork sausages and a fried egg, all topped with crispy onions and drizzled with maple-flavour syrup, it has 71.9g of fat, 98.5g of sugar and 9.5g of salt.

At the other end of the scale, yoghurt and fruit, avocado or eggs on toast and mini versions of fry-ups were among those with the lowest calories.   

The Wetherspoons Small Vegetarian Breakfast is 343 calories but the normal sized Vegetarian Breakfast is 819 calories. 

Even pancakes and waffles could be low-calorie options, when served as a smaller portion or with healthy accompaniments.  

For example, the Harvester Bacon & Maple-Flavour Syrup Pancake with five stacks is 1,255 calories, but the Berry & Banana Pancakes also with three stacks at the same restaurant is 665 calories.

While other chains also offered high-calorie breakfast items, many sell these individually, meaning they do not contain as many calories.

McDonald’s worst offender was its Pancakes & Sausage with Syrup, which has 612 calories.

Calorific options at other chains include the Chorizo & Egg Muffin at Leon (653), Costa’s British Pork Sausage Bap (628) and Gregg’s Sausage Breakfast Baguette (558).

The most fattening breakfast item at Cafe Nero is its Ultimate Brunch Brioche (527), while Pret’s is its Cinnamon Danish (489) and Starbucks worst offender is its Traditional Sausage Sandwich (471). 

The worst offending breakfast at each restaurant  

Harvester

The Harvester Ultimate Breakfast Waffle 

Calories: 1,693kcal

Sugar: 98.5g

Salt: 9.49g

Fat: 71.9g

Ingredients: Two waffles, three rashes of bacon, two pork sausages, a fried egg all topped with crispy onions and drizzled with maple-flavour syrup

The Harvester Ultimate Breakfast Waffle has the most calories out of all the breakfasts compared in the audit. It has a huge 1,693 calories

Wetherspoon

American Breakfast

Calories: 1,357kcal

Sugar: 69g

Salt: 6g

Fat: 57g

Ingredients: Maple-cured bacon, Lincolnshire sausage, an egg, hash browns, large pancake and a helping of maple-flavoured syrup.

The American Breakfast at Wetherspoon is one of the most calorific breakfasts in the audit. It contains 1,357 calories

Sizzling Pubs 

The Big Breakfast

Calories: 1,176kcal

Sugar: 7.3g

Salt: 9.58g

Fat: 43.5g

Ingredients:  Two pork sausages, grilled bacon, two fried free-range eggs, a grilled tomato, button mushrooms, hash brown bites, Heinz baked beans and your choice of unlimited white or wholemeal toast with butter.

Leon

Chorizo & Egg Muffin

Calories: 653kcal

Sugar: 2.4g

Salt: 3.5g

Fat: 46g

Ingredients: Spanish chorizo sausage with an egg, fresh spinach and Leon Aioli in a lightly toasted sourdough muffin.

Leon’s Chorizo & Egg Muffin is 653 calories. It contains Spanish chorizo sausage with an egg, fresh spinach and Leon Aioli in a lightly toasted sourdough muffin

Costa 

British Pork Sausage Bap

Calories: 628kcal

Sugar: 5.4g

Salt: 2.10g

Fat: 40g

Ingredients:  White roll, pork sausage and unsalted butter. 

Costa’s British Pork Sausage Bap contains 628 calories and 40g of fat

McDonald’s 

Pancakes & Sausage with Syrup

Calories: 612kcal

Sugar: 41g

Salt: 2.3g

Fat: 16g

Ingredients: Three golden pancakes served with a lightly seasoned pork sausage patty, and rich syrup.

The Pancakes & Sausage with Syrup at McDonald’s is the most calorific product on the breakfast menu at 612 calories

Greggs

Sausage Breakfast Baguette 

Calories: 558kcal

Sugar: 4.1g

Salt: 2.6g

Fat: 21g

Ingredients:  Four pork sausages in a crusty white baguette. 

Cafe Nero 

The Ultimate Brunch Brioche 

Calories: 527kcal

Sugar: 10g

Salt: 2.41g

Fat: 26.6g

Ingredients: Scrambled egg, chorizo, Cheddar cheese, paprika aioli and tomato ketchup in a brioche bun.

The Ultimate Brunch Brioche at Cafe Nero is 527 calories. It contains scrambled egg, chorizo, Cheddar cheese, paprika aioli and  tomato ketchup in a brioche bun

Pret

Cinnamon Danish

Calories: 489kcal

Sugar: 22.7g

Salt: 1.1g

Fat: 27.7g

Ingredients: Flaky croissant dough layered with unsalted butter and filled with a sweet cinnamon butter, topped with a sprinkling of brown sugar

Pret’s Cinnamon Danish has more calories than some breakfast baps at 489 calories 

Starbucks 

Traditional Sausage Sandwich

Calories: 471kcal

Sugar: 4.3g

Salt: 1.24g

Fat: 21g

Ingredients: Two pork sausages in a buttered soft roll. 

The Starbucks Traditional Sausage Sandwich pictured above is 471 calories and it is the most calorific of the cafe’s breakfast menu

How your at-home breakfast stacks up 

Full English

A full English breakfast is one of the worst offending breakfasts for health, especially when it comes to calories and fat content. 

They can contain more than 1,200 calories and 60g of fat.

But it is gaining popularity according to a recent survey.  

In a poll of 2,000 UK adults by Perspectus Global, commissioned by artisan online grocer Milk & More, 68 per cent of Brits said that the brunch trend is waning.  

But nearly 28 per cent of people polled said a fry-up was their breakfast of choice.

Despite being more calorific than a hearty bowl of porridge, experts insist a full English breakfast is fine as an occasional treat.

Although not the best breakfast for your waistline, it does contain eggs, which are a good source of protein and vitamin D and beans, which also contain protein as well as fibre. 

Dietitians say a ‘one-off’ fry-up is fine, but it is all about getting the ‘right balance’. Whole meal bread and eggs are a great way to stay full, experts say

Beans on toast 

Another hearty breakfast making a comeback is beans on toast, according to 25 per cent of people polled in the survey. 

It is full of fibre, low in sugar and saturated fat and keeps you going for most of the morning, experts say.

Per 200g can of Heinz baked beans there is 7.8g of fibre, 1.2g of salt, 8.7g of sugar and 0.7g of fat. 

Beans are also high in protein containing 9.7g in a 200g portion.   

There is loads of vitamins in just one can of beans, including iron, zinc, B vitamins and potassium. 

Iron helps to maintain healthy blood, zinc helps with making new cells and enzymes, B vitamins help to keep your nervous system healthy and potassium helps to control the balance of fluids in the body, according to the NHS. 

Plus, three tablespoons of beans is one of your five a day.  

Eggs

Also up there on Britain’s favourite breakfasts is eggs.

The survey shows just how popular eggs are with 35 per cent of people polled admitting to enjoying scrambled eggs in the morning. 

25 per cent of people have poached eggs and 20 per cent enjoy a fried egg sandwich.

But whether you like them scrambled, fried, poached or boiled, eggs are an ‘excellent source of protein’, which is essential for growth and repair in the body, according to Tai Ibitoye, a registered dietitian based in London.

She said: ‘Protein is considered to be the most satiating macronutrient, compared to carbohydrate and fat. 

WHAT SHOULD A BALANCED DIET LOOK LIKE? 

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the NHS

• Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count

• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain

• 30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on

• Have some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options

• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)

• Choose unsaturated oils and spreads and consuming in small amounts

• Drink 6-8 cups/glasses of water a day

• Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day

Source: NHS Eatwell Guide  

‘Therefore, adding a protein source like eggs with breakfast can help one feel fuller for longer.

‘Eggs are also a good source of B vitamins like B2, B12, vitamin D and iron.’

These vitamins are vital for keeping your skin, eyes, nervous system and bones healthy as well as making red blood cells, respectively. 

Eggs do contain cholesterol – a fatty substance that can build up in the blood and raise the risk of strokes and heart attacks.  

But the breakfast food doesn’t have a strong effect on levels of ‘bad’ LDL cholesterol, compared to butter, coconut oil and processed red meats, according to Ms Ibitoye.

However, she warned that having eggs as part of a fry up such as bacon and sausages ‘can increase [the meal’s] saturated fat content’. 

Ms Ibitoye added: ‘This isn’t to say, avoid having a one-off fry up but it’s important to be mindful of quantity (how much you’re having) and frequency (how often you’re having it). It’s important to get the balance right.’

Bacon sandwiches 

Bacon sandwiches have also soared in popularity, with a third more people eating them, according to the survey.

But it is not healthiest breakfast to eat every day because it is high in saturated fat and salt. 

The processed meat has also been linked to bowel cancer, says Cancer Research UK. 

The charity explains bacon contains a carcinogen that is also associated with smoking and alcohol. 

Chemicals including nitrates and nitrites, used to keep processed meat fresher for longer, are particularly responsible for causing bowel cancer especially if you eat too much. 

Bacon sandwiches are also often eaten with sauces that can be packed with sugar such as tomato sauce and brown sauce. 

In just one 15g serving of Heinz tomato ketchup is 3.4g of sugar, similarly, 15g of HP sauce contains 3.5g of sugar. 

Avocado on toast  

It’s a staple on the menu of any brunch spot. 

But the trend for smashed avocado on toast appears to be dying, according to almost a quarter of Brits polled. 

The option is relatively high in fat. However, this is unsaturated which can maintain healthy cholesterol levels. 

Plus, the avocadoes are high in fibre, healthy fats and vitamin C, making it more nutritious than bacon.

Avocados are also naturally low in sugar and salt, containing less than 0.01g of salt.  

Experts give it the seal of approval when eaten with wholemeal bread.

Cereal and porridge 

Other foods that have increased in popularity include cereal and porridge.

Porridge is low in fat, saturates sugars, salt and high in fibre but, if you top it with too much honey and fruit the sugar content will go up considerably. 

The daily recommended total sugars intake is not more that 90g, which includes the guideline of 30g of ‘free sugars’, according to the NHS. 

Ms Ibitoye said: ‘Porridge oats or oatmeal, toasted whole meal bread, whole meal bagel, whole grain or higher fibre breakfast cereals.

‘These provide slow-release energy to fuel and maintain energy for the day. They are also a source of dietary fibre which can help you stay fuller for longer too.’

Pastries are losing popularity among Brits. But that may be a good thing given they are high in fat and sugar. A Pain au Chocolat (308 cal) at Greggs contains 8.5g of sugar and a a Hot Cross Bun at Costa (292 cal) has 23g of sugar

Baked goods

Pastries are losing popularity among Brits. 

But that may be a good thing given they are high in fat and sugar.    

Although a portion of porridge has a similar number of calories as a croissant, the porridge is the healthier choice to make, according to Ms Ibitoye. 

This is because porridge is more filling and a source of fibre, while most baked goods will just cause a sugar crash later in the day. 

Unlike porridge, pastries are also low in protein, another reason why you are likely to feel hungry before it reaches lunchtime. 

Smoothies

Less people are drinking smoothies in the morning, according to the survey, but this may be a healthier decision.

The fruit in a smoothie does contribute to your 5-a-day and are packed with vitamins and minerals. 

Smoothies are becoming less popular, according to a recent survey. Although the fruit in a smoothie does contribute to your 5-a-day and are packed with vitamins and minerals, it is also full of sugar which can affect our teeth

However, the drink is full of sugar which can affect our teeth, says Ms Ibitoye.

She said: ‘It’s important to note that only 150 ml contributes as 1 of 5 a day and no matter how much you drink, it won’t count as more than one of your 5-a-day.

‘When you blend fruit, the natural sugars are released from within the cell walls of the fruit and become “free sugars” and drinking too much if these can affect teeth.’

Staring your day with this amount of sugar can also just cause you to crash before you reach lunch.

‘Some people may experience a short burst of energy, followed by a slump,’ says Ms Ibitoye.

This is because the high glycaemic index (GI) of sugary foods can cause fluctuations in blood sugar levels which then impacts energy levels, explains Ms Ibitoye. 

She added: ‘It’s important to opt for a balanced breakfast including low GI foods like whole meal bread, porridge oats.

‘If someone wants to have a smoothie, they should consider including fibre or protein sources like flaxseeds, nuts or nut butters, oats, to lower GI and make it more filling and nutritious.’