Egg burrito, with sausage
Common food
Photo: Wikipedia
A hearty, handheld breakfast classic: a soft, warm flour tortilla wrapped around fluffy scrambled eggs, savory crumbled sausage, and often melted cheese. The texture is a satisfying mix of pillowy wrap, tender egg, and meaty, seasoned sausage. It delivers a substantial protein punch alongside a balanced mix of fats and carbs for sustained energy.
Calorie split: 18% protein · 30% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People adore it for the perfect harmony of savory, seasoned sausage with rich, creamy eggs, all held in a convenient, edible package. It's a beloved, customizable staple of Tex-Mex and American breakfast culture, offering comfort and fuel in one bite.
⚠️ Watch-outs & how to enjoy it better
The combination can be high in sodium and saturated fat, especially with processed sausage, which may concern those monitoring heart health or blood pressure. To mitigate, opt for low-sodium turkey sausage, use a whole-grain tortilla for added fiber, and load the burrito with fresh salsa or avocado for nutrients and volume.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Provides B vitamins (B12, B2) from eggs and sausage.
- Offers iron and zinc from the sausage component.
- Convenient, portable, and balanced meal for busy mornings.
- High satiety factor helps control hunger for hours.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern breakfast burrito is widely believed to have been popularized in the 1970s at a New Mexican restaurant called Tia Sophia's in Santa Fe, where they first wrapped eggs and bacon in a tortilla for a convenient takeout meal.
Full nutrition (USDA data · scales with serving)
| Water | 52.9 g |
| Energy | 257 kcal |
| Protein | 11.3 g |
| Total lipid (fat) | 15.0 g |
| Carbohydrate, by difference | 18.9 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 1.7 g |
| Calcium, Ca | 140 mg |
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 211 mg |
| Potassium, K | 137 mg |
| Sodium, Na | 484 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 25.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.23 mg |
| Riboflavin | 0.33 mg |
| Niacin | 2.0 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 60.0 ug |
| Folic acid | 29.0 ug |
| Folate, food | 31.0 ug |
| Folate, DFE | 80.0 ug |
| Choline, total | 134 mg |
| Vitamin B-12 | 0.54 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 105 ug |
| Retinol | 104 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 7.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 240 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.5 ug |
| Vitamin K (phylloquinone) | 6.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.9 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 | 5.1 g |
| MUFA 16:1 | 0.20 g |
| MUFA 18:1 | 4.8 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.4 g |
| PUFA 18:2 | 3.0 g |
| PUFA 18:3 | 0.25 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 | 204 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 with different sausages?
Using pork sausage will be higher in saturated fat and calories. Switching to turkey or chicken sausage can reduce fat by 30-50% while maintaining protein. For a plant-based option, a soy-based sausage crumble will lower cholesterol but may add more sodium.
Can I make a healthier version at home?
Absolutely. Use egg whites or a mix of whole eggs and whites, choose a lean turkey sausage, add sautéed vegetables like spinach, peppers, and onions for fiber and vitamins, and use a low-carb or whole-wheat tortilla.
Is it suitable for a low-carb diet?
A standard version is moderate in carbs from the tortilla. To make it low-carb, you can use a large lettuce leaf as a wrap, skip the tortilla entirely (a 'burrito bowl'), or use a specialized low-carb, high-fiber tortilla.
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 2.57 kcal/g · 18% 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: 3.53 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.