Fast foods, breakfast burrito, with egg, cheese, and sausage
Whole food · Fast Foods
Photo: Wikipedia
A classic fast-food breakfast burrito is a warm flour tortilla tightly wrapped around a hearty filling of fluffy scrambled eggs, melted cheese, and savory sausage. The texture is a satisfying contrast between the soft, slightly chewy tortilla and the rich, protein-packed interior. Nutritionally, it delivers a substantial 277 calories per 100g, with a notable 15.63g of fat providing long-lasting energy.
Calorie split: 16% protein · 33% carbs · 51% fat
↓ Full nutrition💚 Why it's loved
People adore the comforting, savory combination of egg, cheese, and sausage wrapped in a warm tortilla—it's a handheld, all-in-one breakfast that feels both indulgent and familiar. Its versatility allows for endless customization with salsas, hot sauces, or avocado, making it a staple of American fast-food culture.
⚠️ Watch-outs & how to enjoy it better
The high sodium and saturated fat content can be a concern for heart health and blood pressure management. The refined flour tortilla and processed meat can also cause blood-sugar spikes. To counteract this, pair it with a side of fresh fruit or a small salad to add fiber, and consider choosing a smaller portion or a whole-wheat tortilla if available.
Key benefits
- High in protein (11.1g per 100g) for muscle maintenance and satiety.
- Provides a quick, calorie-dense energy source for active mornings.
- Contains calcium from the cheese for bone health.
- Offers a convenient, portable meal format.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern breakfast burrito is widely credited to being invented in the 1970s at a New Mexico diner, where a cook wrapped eggs and bacon in a tortilla for a truck driver needing a meal he could eat with one hand.
Full nutrition (USDA data · scales with serving)
| Water | 47.5 g |
| Energy | 277 kcal |
| Energy | 1159 kj |
| Protein | 11.1 g |
| Total lipid (fat) | 15.6 g |
| Ash | 2.8 g |
| Carbohydrate, by difference | 23.0 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 2.6 g |
| Sucrose | 0.82 g |
| Glucose | 0.33 g |
| Fructose | 0.19 g |
| Lactose | 0.84 g |
| Maltose | 0.39 g |
| Galactose | 0.00 g |
| Starch | 17.9 g |
| Calcium, Ca | 132 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 168 mg |
| Potassium, K | 150 mg |
| Sodium, Na | 744 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.22 mg |
| Selenium, Se | 26.4 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.21 mg |
| Riboflavin | 0.42 mg |
| Niacin | 2.1 mg |
| Pantothenic acid | 0.67 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 63.0 ug |
| Folic acid | 36.0 ug |
| Folate, food | 28.0 ug |
| Folate, DFE | 88.0 ug |
| Choline, total | 132 mg |
| Betaine | 11.4 mg |
| Vitamin B-12 | 0.74 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 79.0 ug |
| Retinol | 66.0 ug |
| Carotene, beta | 149 ug |
| Carotene, alpha | 3.0 ug |
| Cryptoxanthin, beta | 5.0 ug |
| Vitamin A, IU | 474 iu |
| Lycopene | 78.0 ug |
| Lutein + zeaxanthin | 204 ug |
| Vitamin E (alpha-tocopherol) | 0.94 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.07 mg |
| Tocopherol, gamma | 1.6 mg |
| Tocopherol, delta | 0.50 mg |
| Tocotrienol, alpha | 0.06 mg |
| Tocotrienol, beta | 0.22 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 31.0 iu |
| Vitamin D (D2 + D3) | 0.80 ug |
| Vitamin K (phylloquinone) | 4.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.4 g |
| SFA 4:0 | 0.08 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.07 g |
| SFA 10:0 | 0.12 g |
| SFA 12:0 | 0.12 g |
| SFA 14:0 | 0.44 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 3.3 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 2.0 g |
| SFA 20:0 | 0.03 g |
| SFA 22:0 | 0.02 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 5.1 g |
| MUFA 14:1 | 0.04 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.25 g |
| MUFA 16:1 c | 0.24 g |
| MUFA 17:1 | 0.02 g |
| MUFA 18:1 | 4.7 g |
| MUFA 18:1 c | 4.5 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 3.4 g |
| PUFA 18:2 | 2.9 g |
| PUFA 18:2 n-6 c,c | 2.9 g |
| PUFA 18:2 CLAs | 0.03 g |
| PUFA 18:3 | 0.24 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.23 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.04 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-3 | 0.01 g |
| PUFA 20:3 n-6 | 0.02 g |
| PUFA 20:4 | 0.09 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Fatty acids, total trans | 0.20 g |
| Fatty acids, total trans-monoenoic | 0.15 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.14 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.04 g |
| Fatty acids, total trans-polyenoic | 0.05 g |
| Cholesterol | 137 mg |
Amino acid profile (per 100g)
| 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
Is a breakfast burrito a good source of protein?
Yes, with 11.1g of protein per 100g, it provides a substantial amount, primarily from the egg, cheese, and sausage, making it effective for promoting fullness.
How does the carbohydrate content affect energy?
The 22.97g of carbs per 100g, mostly from the flour tortilla, provide quick energy, but the low fiber (1.2g) means it can lead to a faster energy dip compared to whole-grain options.
Can I make a healthier version at home?
Absolutely. Use a whole-wheat or low-carb tortilla, load up on veggies like spinach and peppers, choose lean turkey sausage or black beans, and use reduced-fat cheese to boost fiber and lower saturated fat.
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 2.77 kcal/g · 16% calories from protein · 1.2 g fiber · 2.6 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: 4.96 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.