A breakfast burrito with bacon can contain a wide range of calories depending on the size and fillings. However, on average, a breakfast burrito with bacon contains around 500-800 calories.
Quick Answer
A medium-sized breakfast burrito with bacon, eggs, cheese, and potato fillings contains approximately:
- 500-600 calories without sour cream or guacamole
- 600-700 calories with sour cream
- 700-800 calories with sour cream and guacamole
The exact calorie count depends on the portion size, types of fillings, cooking methods, and any additional toppings or condiments.
Calculating Calories in a Breakfast Burrito
To get a more accurate calorie estimate, you need to look at the calories for each individual ingredient and the portion size:
Tortilla
A 10-inch flour tortilla ranges from 150-300 calories depending on the brand. Low-carb wheat or spinach wraps tend to be lower.
Eggs
A large whole egg contains about 70-80 calories. If just egg whites are used, it’s around 30 calories.
Bacon
2-3 slices of pan-fried bacon averages 70-105 calories.
Cheese
1-2 ounces of cheddar or Monterey jack cheese provides 115-230 calories.
Potatoes
1⁄2 cup of hash browns or potato cubes adds 120-150 calories.
Beans
1⁄2 cup of refried beans or black beans contributes around 100-120 calories.
Salsa
1⁄4 cup of salsa adds around 10-20 calories.
Sour Cream
2-3 tablespoons of sour cream adds 60-90 calories.
Guacamole
2-4 tablespoons of guacamole contributes 50-100 calories.
Cooking Oils
The cooking method can also impact calories. Pan-frying with 1 tsp of oil adds about 40 calories.
Calories in Common Breakfast Burrito Sizes
Here’s an estimate of total calories for different breakfast burrito sizes:
| Burrito Size | Estimated Calories |
|---|---|
| Small (8 inches) | 400-500 calories |
| Medium (10 inches) | 500-700 calories |
| Large (12 inches) | 600-800 calories |
As shown above, calories increase as the tortilla size gets bigger to wrap more fillings.
Small Breakfast Burrito (400-500 calories)
A small 8-inch burrito may contain:
- 1 small whole wheat tortilla (150 calories)
- 1 egg (80 calories)
- 1 oz cheese (115 calories)
- 2 tablespoons potato (30 calories)
- 1 tablespoon salsa (5-10 calories)
Medium Breakfast Burrito (500-700 calories)
A medium 10-inch burrito may have:
- 1 10-inch flour tortilla (220 calories)
- 2 eggs (160 calories)
- 1.5 oz cheese (175 calories)
- 1⁄4 cup potato (60 calories)
- 1 oz avocado (50 calories)
- 1 tablespoon sour cream (30 calories)
Large Breakfast Burrito (600-800 calories)
A large 12-inch burrito may contain:
- 1 12-inch flour tortilla (300 calories)
- 2 eggs (160 calories)
- 2 oz cheese (230 calories)
- 1⁄2 cup potato cubes (120 calories)
- 2 bacon slices (70 calories)
- 2 tablespoons sour cream (60 calories)
- 1⁄4 cup guacamole (100 calories)
Lower Calorie Options
There are several ways to reduce the calories in a breakfast burrito:
- Use a smaller 10-inch whole wheat or spinach tortilla
- Load up on veggies like mushrooms, peppers, tomatoes, and onions
- Choose only egg whites instead of whole eggs
- Limit cheese to 1 ounce
- Use just 1 slice of bacon or turkey bacon
- Choose black beans instead of refried beans
- Skip the sour cream and guacamole
- Use salsa as a topping instead of creamy sauces
- Opt for hot sauce rather than cheese for flavor
With these simple modifications, you can enjoy a breakfast burrito for around 300-400 calories.
Highest Calorie Options
On the other hand, consider these factors that can increase the calorie count:
- Large 12-14 inch tortilla
- 3 whole eggs plus cheese
- Hash browns instead of potato cubes
- Refried beans and rice
- 4 slices of bacon
- Double portion of sour cream and guacamole
With these high-calorie fillings, the breakfast burrito can end up with over 1000 calories.
Healthy Preparation Tips
To make your breakfast burrito healthier:
- Choose whole grain tortillas
- Scramble eggs with cooking spray instead of oil
- Roast or bake potato cubes instead of frying
- Microwave or bake bacon instead of frying
- Use turkey bacon or smoked ham instead of regular bacon
- Sauté veggies to add extra flavor
Nutritional Contents
Here is the nutritional breakdown for a medium 500 calorie breakfast burrito:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 500 | 25% |
| Total Fat | 18 g | 28% |
| Saturated Fat | 8 g | 40% |
| Protein | 28 g | 56% |
| Carbohydrates | 51 g | 17% |
| Fiber | 4 g | 16% |
As you can see, a breakfast burrito also provides significant protein, vitamins, and minerals. These nutrients come from the eggs, cheese, beans, vegetables, and potatoes.
Burrito Fillings to Avoid
Certain ingredients can drive up the calories, saturated fat, and sodium of a breakfast burrito:
- Chorizo sausage – Chorizo is a flavorful pork sausage but high in fat and sodium.
- Hash browns – Pre-made frozen hash browns often contain loads of oil and sodium.
- Queso sauce – Cheese sauces add over 100 calories per 1⁄4 cup.
- Jalapeños – Pickled jalapeños are loaded with sodium to preserve them.
- Sour cream – Regular sour cream has more calories and saturated fat than lighter versions.
- Guacamole – Store-bought guacamole can be high in calories. Fresh is best.
Opt for homemade or fresh ingredients whenever possible to limit calories, fat, and sodium.
Healthy Breakfast Burrito Fillings
To lighten up your breakfast burrito, here are some nutritious fillings to include:
Proteins
- Eggs or egg whites
- Chicken breast
- Lean ground turkey or pork
- Smoked salmon
- Black beans
- Pinto beans
- Lentils
- Edamame
Vegetables
- Bell peppers
- Mushrooms
- Onions
- Spinach
- Tomatoes
- Jalapeños
- Salsa
- Avocado
Whole Grains
- Whole wheat tortilla
- Brown rice
- Quinoa
- Whole grain bread
Low-Fat Dairy
- Shredded low-fat cheddar
- Greek yogurt
- Reduced-fat milk
- Light sour cream
Use any combination of these healthy ingredients to pack extra nutrition into your breakfast burrito.
Breakfast Burrito Calories at Restaurants
Here’s a look at breakfast burrito nutrition if you order out:
McDonald’s
- Bacon, Egg & Cheese Burrito – 520 calories
- Sausage Burrito – 400 calories
- Egg White Delight McWrap – 260 calories
Starbucks
- Bacon & Egg Wrap – 330-590 calories
- Spinach, Feta & Egg White Wrap – 390 calories
Dunkin Donuts
- Egg & Cheese Wake-Up Wrap – 400 calories
- Bacon, Egg & Cheese Wrap – 560 calories
Taco Bell
- Breakfast Crunchwrap – 510 calories
- Grande Scrambler – 490 calories
- Cheesy Potato Breakfast Burrito – 420 calories
As you can see, most fast food breakfast burritos weigh in between 400-600 calories. Order carefully by avoiding cheese, bacon, potatoes, tortillas, and creamy sauces.
Simple Homemade Breakfast Burrito
Here is a delicious 380 calorie burrito recipe you can make at home:
Ingredients
- 1 (8-inch) whole wheat tortilla – 120 calories
- 3 egg whites – 90 calories
- 1⁄4 cup black beans – 60 calories
- 1⁄4 cup salsa – 10 calories
- 2 tablespoons shredded cheddar – 60 calories
- Salt and pepper to taste
Instructions
- Whisk 3 egg whites and scramble in a non-stick pan until cooked through.
- Heat the black beans and salsa in another pan until warmed through.
- Layer the egg whites, beans and salsa in the center of the tortilla.
- Top with shredded cheddar cheese.
- Fold the sides of the tortilla over the fillings and roll into a burrito.
- Heat in a pan lightly coated with cooking spray until warmed through and cheese melts.
- Cut in half to serve.
You can easily tweak this basic recipe by using different fillings like turkey bacon, spinach, or mushrooms to change up the flavors.
Summary
A breakfast burrito with bacon contains about 500-800 calories on average depending on the size and fillings. Choosing whole grain tortillas, egg whites, veggies, and beans can help lighten it up. Avoid loading on the cheese, hash browns, bacon, sour cream, and guacamole if watching your waistline. Preparing your own healthy homemade burrito is the best way to control calories and fat.
