Egg burrito, with bacon
Common food
Photo: Wikipedia
A warm, soft flour tortilla wrapped around fluffy scrambled eggs, crispy bacon, and often melted cheese, creating a satisfying handheld breakfast. Each bite delivers a salty, smoky crunch from the bacon against the creamy eggs, with a rich, savory flavor profile. Nutritionally, it's a protein-packed meal that provides substantial energy, with over 12g of protein per 100g to support muscle maintenance.
Calorie split: 19% protein · 30% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People love it for the perfect harmony of textures—soft, crispy, and chewy—and the deep, savory satisfaction of bacon and eggs. It's a versatile canvas that can be loaded with salsa, avocado, or hot sauce, making it a beloved staple of American breakfast culture.
⚠️ Watch-outs & how to enjoy it better
The combination of processed bacon and a refined flour tortilla can be high in sodium and saturated fat, potentially impacting heart health or blood pressure. To counteract this, use low-sodium bacon, opt for a whole-wheat tortilla for more fiber, and load it with fresh vegetables like spinach or peppers to add volume and nutrients without excess calories.
Key benefits
- High-quality protein source for satiety and muscle support.
- Provides quick energy from carbohydrates in the tortilla.
- Contains B vitamins from eggs and pork for metabolism.
- Offers a convenient, portable meal option.
- Can be customized with vegetables for added fiber.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern breakfast burrito is widely credited to Denver, Colorado, where it was popularized in the 1950s and 60s as a hearty meal for early-rising workers.
Full nutrition (USDA data · scales with serving)
| Water | 51.8 g |
| Energy | 260 kcal |
| Protein | 12.1 g |
| Total lipid (fat) | 14.8 g |
| Carbohydrate, by difference | 19.1 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 1.7 g |
| Calcium, Ca | 141 mg |
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 225 mg |
| Potassium, K | 146 mg |
| Sodium, Na | 534 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 27.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.25 mg |
| Riboflavin | 0.33 mg |
| Niacin | 2.2 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 61.0 ug |
| Folic acid | 29.0 ug |
| Folate, food | 32.0 ug |
| Folate, DFE | 81.0 ug |
| Choline, total | 136 mg |
| Vitamin B-12 | 0.55 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 105 ug |
| Retinol | 104 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 7.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 243 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.5 ug |
| Vitamin K (phylloquinone) | 6.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.8 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.24 g |
| SFA 16:0 | 3.0 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 5.0 g |
| MUFA 16:1 | 0.20 g |
| MUFA 18:1 | 4.8 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.4 g |
| PUFA 18:2 | 2.9 g |
| PUFA 18:3 | 0.26 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 206 mg |
Amino acid profile (per 100g)
Estimated from Fast foods, breakfast burrito, with egg, cheese, and sausage — USDA does not publish this profile for Egg burrito.
| Tryptophan | 0.13 g |
| Threonine | 0.41 g |
| Isoleucine | 0.46 g |
| Leucine | 0.90 g |
| Lysine | 0.79 g |
| Methionine | 0.26 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.58 g |
| Tyrosine | 0.40 g |
| Valine | 0.52 g |
| Arginine | 0.59 g |
| Histidine | 0.27 g |
| Alanine | 0.47 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.4 g |
| Glycine | 0.41 g |
| Proline | 1.0 g |
| Serine | 0.68 g |
| Hydroxyproline | 0.04 g |
FAQ
How does the nutrition change if I add cheese or potatoes?
Adding a standard slice of cheese increases calories by about 70-100 and fat by 6-8g. Adding 1/4 cup of diced potatoes adds roughly 30-40 calories and 6-8g of carbs, making the burrito more filling but also more energy-dense.
Is this a good post-workout meal?
Yes, it can be. The combination of protein from eggs and bacon helps with muscle repair, while the carbohydrates from the tortilla help replenish glycogen stores. For optimal recovery, ensure the portion is substantial and consider adding vegetables for micronutrients.
Can I make a healthier version at home?
Absolutely. Use turkey bacon or lean ham, a whole-grain or low-carb tortilla, and load it with sautéed vegetables like onions, peppers, and mushrooms. Using egg whites or a mix of whole eggs and whites can also reduce fat while keeping protein high.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.60 kcal/g · 19% calories from protein · 1.3 g fiber · 1.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.66 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.