A JR bacon breakfast burrito from Sonic contains approximately 710 calories. This burrito is made with eggs, bacon, potato, cheese, and sausage gravy wrapped in a warm flour tortilla. While it is a tasty and satisfying breakfast option, the high calorie count means it may not be the healthiest choice for every day.
Nutrition Facts for a JR Bacon Breakfast Burrito
Here are the basic nutrition facts for a JR bacon breakfast burrito from Sonic:
- Calories: 710
- Total Fat: 36g
- Saturated Fat: 14g
- Trans Fat: 1.5g
- Cholesterol: 235mg
- Sodium: 1360mg
- Total Carbohydrates: 67g
- Dietary Fiber: 3g
- Sugars: 3g
- Protein: 26g
As you can see, the burrito is high in calories, fat, cholesterol, and sodium. It provides a good amount of protein but is lacking in fiber and other nutrients.
Detailed Breakdown of Calories
Here is a more detailed breakdown of where the calories in a JR bacon breakfast burrito come from:
| Ingredient | Calories |
|---|---|
| Flour tortilla | 170 |
| Eggs | 143 |
| Bacon | 115 |
| Shredded cheddar cheese | 110 |
| Potatoes | 90 |
| Sausage gravy | 82 |
| Total | 710 |
As shown, the flour tortilla and eggs provide the majority of calories at 170 and 143 calories respectively. The bacon, cheese, potatoes, and sausage gravy also add a significant number of calories, leading to a total of 710 calories for the entire burrito.
How the JR Bacon Breakfast Burrito Compares
The 710 calories in a JR bacon breakfast burrito is quite high compared to some other breakfast options:
- McDonald’s Bacon, Egg & Cheese Biscuit – 460 calories
- Dunkin Donuts Bacon, Egg and Cheese on a Bagel – 350 calories
- Starbucks Bacon, Gouda and Egg Breakfast Sandwich – 450 calories
- Burger King CROISSAN’WICH Sausage, Egg and Cheese – 370 calories
As you can see, the JR bacon breakfast burrito has about 200-360 more calories than many other popular fast food breakfast sandwiches. The extra calories come from the larger tortilla, potatoes, gravy and higher amounts of cheese and bacon.
Is it Healthy to Eat a JR Bacon Breakfast Burrito Every Day?
At 710 calories, the JR bacon breakfast burrito packs a caloric punch, which can be concerning if eaten on a daily basis. Here is a look at whether it can be part of a healthy daily diet:
Pros
- Provides protein – The 26g of protein is a positive aspect, helping you feel full and providing essential amino acids for muscle repair and maintenance.
- Has some vitamins and minerals – Ingredients like the egg, cheese, potato and bacon provide small amounts of nutrients like calcium, vitamin D, vitamin B12, and potassium.
- Contains healthy fats – The burrito has monounsaturated and polyunsaturated fats from the egg and bacon, which can improve cholesterol levels when eaten in moderation.
Cons
- High in calories and fat – At 710 calories and 36g fat, the burrito is very high in calories and fat for one meal. Eating this daily significantly increases risk for weight gain and obesity.
- High in saturated fat – With 14g saturated fat per burrito, eating one daily would easily exceed recommendations for limiting saturated fat to less than 13g per day.
- High in sodium – The 1360mg sodium adds up quickly. Eating this every day would provide almost 60% of the recommended daily sodium limit.
- Low in nutrients – While the burrito provides small amounts of some vitamins and minerals, it is lacking in nutrients like vitamin C, vitamin A, calcium, and fiber due to the high amounts of refined flour, cheese, potatoes and bacon.
Overall, while the JR bacon breakfast burrito does have some nutritional positives, the high calorie, fat, saturated fat and sodium content make it difficult to recommend as a healthy daily breakfast choice.
Healthier Ways to Customize Your JR Bacon Breakfast Burrito
If you want to occasionally enjoy a JR bacon breakfast burrito from Sonic but reduce the calorie and fat content, here are some ways to customize it for a healthier version:
- Ask for egg whites instead of whole eggs
- Get just one slice of bacon instead of two
- Choose a whole wheat tortilla over the regular flour version
- Ask for half the cheese or no cheese
- Request light sausage gravy or get it on the side
- Add extra vegetables like spinach, tomatoes, onions or peppers
- Order a side fruit cup instead of hash browns
- Skip the tortilla completely and make it a breakfast bowl
Implementing a few of these simple modifications can help reduce the calories, fat, sodium and refine carbs while adding more nutrients through vegetables and fiber-rich whole grains.
Healthier Breakfast Sandwich Alternatives
In addition to customizing your JR bacon breakfast burrito order, you can also choose some healthier breakfast sandwiches at Sonic or other restaurants:
Sonic Breakfast Sandwich Options
- Jr Lil Breakfast Burrito – 290 calories
- Jr Breakfast Toaster – 310 calories
- Jr Breakfast Sandwich – 370 calories
Other Healthy Breakfast Sandwiches
- Starbucks Reduced Fat Turkey Bacon & Egg White Sandwich – 280 calories
- Dunkin Donuts Egg White Flatbread – 300 calories
- Panera Bread Egg & Avocado Sandwich – 310 calories
- McDonald’s Egg McMuffin – 300 calories
Choosing a breakfast sandwich in the 300 calorie range can help reduce your daily caloric intake compared to the 710 calorie JR bacon breakfast burrito.
Healthy Homemade Breakfast Burrito Recipes
Another option is to make your own healthy breakfast burritos at home. Here are some recipes to try:
Baked Potato, Egg and Turkey Bacon Breakfast Burritos
Ingredients:
- Whole wheat tortillas
- Baked potatoes
- Scrambled eggs
- Turkey bacon
- Reduced-fat cheddar cheese
- Salsa
Directions:
- Cook potatoes in the oven or microwave until tender.
- Cook eggs and turkey bacon together, scrambling eggs to your liking.
- Slice baked potatoes and place in tortilla with egg/bacon mixture.
- Top with a little shredded cheese and salsa.
- Roll up tightly and enjoy.
Veggie Breakfast Burritos
Ingredients:
- Whole wheat tortillas
- Egg whites or tofu
- Onion, bell pepper, mushrooms, spinach
- Black beans
- Reduced-fat cheddar or feta cheese
- Salsa
Directions:
- Saute vegetables in a pan until tender.
- Add egg whites or tofu and cook, breaking up into crumbles.
- Add black beans and heat through.
- Place mixture into tortillas, top with cheese and salsa.
- Roll up and enjoy.
Turkey, Avocado and Swiss Breakfast Burritos
Ingredients:
- Whole grain tortillas
- Sliced turkey
- Scrambled eggs
- Avocado
- Swiss cheese
- Lettuce, tomato (optional)
Directions:
- Cook eggs and slice or shred turkey.
- Layer turkey, eggs, avocado and swiss cheese on tortilla.
- Top with lettuce, tomato if desired.
- Roll up tightly.
- Slice in half or quarters and enjoy.
Nutrient Dense Foods to Add to Your Breakfast
In addition to eating a healthier breakfast sandwich, you can boost the nutritional value of your breakfast by incorporating more nutrient dense foods:
- Greek yogurt – High in protein, calcium, probiotics. Add to smoothies or parfait.
- Chia seeds – Good source of fiber, protein, omega-3s. Mix into oatmeal or yogurt.
- Berries – Packed with antioxidants. Top yogurt or oatmeal.
- Nuts and nut butters – Provide protein, healthy fats and fiber. Sprinkle on oatmeal or toast.
- Avocado – Nutrient dense with healthy fats. Spread on sandwich or add to eggs.
- Leafy greens – Loaded with vitamins A, C, K. Add to eggs or smoothies.
- Whole grains – High in B vitamins, fiber, minerals. Choose whole grain bread, oats, quinoa.
Making a few easy additions like these can help provide a nutritious, balanced breakfast within your calorie needs.
Healthy Breakfast Tips
Here are some additional tips for creating healthy, lower calorie breakfasts:
- Cook at home when you can to control ingredients and portions.
- Read nutrition labels and choose lower calorie options for breads, tortillas, etc.
- Limit sugary additions like syrup, honey, jam – use fresh or dried fruit instead.
- Fill half your plate with fruits and/or vegetables.
- Incorporate protein from eggs, Greek yogurt, nut butters, beans or lean meat.
- Eat slowly and stop when full – don’t overeat just to clean your plate.
- Drink water, unsweetened coffee or tea instead of juice or sugary drinks.
Sample Lower Calorie Breakfasts
Here are a few examples of delicious, balanced 400-500 calorie breakfasts:
Yogurt Parfait:
- 1 cup Greek yogurt
- 1/2 cup mixed berries
- 2 Tbsp slivered almonds
- 1 Tbsp chia seeds
- 1 Tbsp honey
Veggie Omelet:
- 2 egg whites + 1 whole egg omelet
- 1/4 cup mushrooms, onions, peppers
- 1 oz low-fat cheddar cheese
- 1 slice whole wheat toast
- 1/2 grapefruit
Overnight Oats:
- 1/2 cup rolled oats
- 1/2 cup Greek yogurt
- 1/4 cup milk
- 1 Tbsp chia seeds
- 1/4 cup blueberries
- 1 Tbsp peanut butter
Conclusion
A JR bacon breakfast burrito from Sonic packs a caloric punch at 710 calories along with high amounts of fat, saturated fat and sodium. While it can be enjoyed occasionally if customized to be healthier, it may be best to avoid it as a daily breakfast choice.
Consuming a breakfast around 400-500 calories is a healthier and more sustainable approach. Focus on balanced meals with lean protein, fiber, and nutrients. Prepare meals at home as often as possible and feel satisfied with appropriate portions.
With some simple adjustments, you can enjoy flavorful, convenient breakfast sandwiches or burritos without sabotaging your health goals.
