High protein fast food breakfast
37 breakfast items from 7 chains, ranked by Protein Density (share of calories from protein).
Want a full-day plan instead? Use the protein intake calculator, or see how to order on a GLP-1 in our eating out guide.
| Item | Protein | Calories | g per 100 kcal | Density | Quality |
|---|---|---|---|---|---|
| Egg White & Roasted Red Pepper Egg Bites Starbucks · 2 bites | 12g | 170 | 7.1 | 28.2% Gold | Complete |
| Spinach, Feta & Egg White Wrap Starbucks · 1 wrap | 20g | 290 | 6.9 | 27.6% Gold | Complete |
| Turkey Bacon, Cheddar & Egg White Sandwich Starbucks · 1 sandwich | 17g | 260 | 6.5 | 26.2% Gold | Complete |
| Bacon & Gruyère Egg Bites Starbucks · 2 bites | 19g | 300 | 6.3 | 25.3% Gold | Complete |
| 6" Steak, Egg & Cheese Subway · 6" sandwich (Artisan Italian) | 31g | 540 | 5.7 | 23% Silver | Complete |
| Steak, Egg & Cheese Wrap Subway · 12" wrap | 48g | 860 | 5.6 | 22.3% Silver | Complete |
| Egg McMuffin McDonald's · 1 sandwich | 17g | 310 | 5.5 | 21.9% Silver | Complete |
| Bacon, Egg & Cheese English Muffin Tim Hortons · 1 sandwich | 19g | 360 | 5.3 | 21.1% Silver | Complete |
| 6" Black Forest Ham, Egg & Cheese Subway · 6" sandwich (Artisan Italian) | 26g | 500 | 5.2 | 20.8% Silver | Complete |
| Black Forest Ham, Egg & Cheese Wrap Subway · 12" wrap | 42g | 810 | 5.2 | 20.7% Silver | Complete |
| Sausage, Egg & Cheese English Muffin Tim Hortons · 1 sandwich | 23g | 450 | 5.1 | 20.4% Silver | Complete |
| Turkey Sausage Sandwich on English Muffin Dunkin' · 1 sandwich | 22g | 460 | 4.8 | 19.1% Silver | Complete |
| Turkey Sausage Wake-Up Wrap Dunkin' · 1 wrap | 11g | 230 | 4.8 | 19.1% Silver | Complete |
| Sourdough Breakfast Sandwich Dunkin' · 1 sandwich | 30g | 630 | 4.8 | 19% Silver | Complete |
| 6" Bacon, Egg & Cheese Subway · 6" sandwich (Artisan Italian) | 26g | 550 | 4.7 | 18.9% Silver | Complete |
| Bacon, Egg & Cheese Wrap Subway · 12" wrap | 42g | 900 | 4.7 | 18.7% Silver | Complete |
| Bacon, Egg & Cheese on Croissant Panera Bread · 1 sandwich | 22g | 480 | 4.6 | 18.3% Silver | Complete |
| Bacon, Egg & Cheese Wake-Up Wrap Dunkin' · 1 wrap | 10g | 220 | 4.5 | 18.2% Silver | Complete |
| Bacon, Egg & Cheese on English Muffin Dunkin' · 1 sandwich | 19g | 420 | 4.5 | 18.1% Silver | Complete |
| 6" Egg & Cheese Subway · 6" sandwich (Artisan Italian) | 21g | 470 | 4.5 | 17.9% Silver | Complete |
| Bacon, Egg & Cheese on Plain Bagel Dunkin' · 1 sandwich | 24g | 540 | 4.4 | 17.8% Silver | Complete |
| Sausage McMuffin with Egg McDonald's · 1 sandwich | 21g | 480 | 4.4 | 17.5% Silver | Complete |
| Egg & Cheese Wrap Subway · 12" wrap | 32g | 740 | 4.3 | 17.3% Silver | Complete |
| Bacon, Egg & Cheese Biscuit McDonald's · 1 biscuit (regular) | 19g | 460 | 4.1 | 16.5% Silver | Complete |
| Chick-fil-A Chicken Biscuit Chick-fil-A · 1 biscuit (153g) | 19g | 460 | 4.1 | 16.5% Silver | Complete |
| Egg & Cheese on Plain Bagel Dunkin' · 1 sandwich | 19g | 460 | 4.1 | 16.5% Silver | Complete |
| Egg & Cheese on English Muffin Dunkin' · 1 sandwich | 14g | 340 | 4.1 | 16.5% Silver | Complete |
| Egg & Cheese Wake-Up Wrap Dunkin' · 1 wrap | 7g | 180 | 3.9 | 15.6% Silver | Complete |
| Sausage, Egg & Cheese on Plain Bagel Dunkin' · 1 sandwich | 26g | 680 | 3.8 | 15.3% Silver | Complete |
| Sausage, Egg & Cheese on English Muffin Dunkin' · 1 sandwich | 21g | 560 | 3.8 | 15% Silver | Complete |
| Double Sausage Breakfast Sandwich Dunkin' · 1 sandwich | 33g | 900 | 3.7 | 14.7% Avoid | Complete |
| Bacon, Egg & Cheese on Croissant Dunkin' · 1 sandwich | 19g | 520 | 3.7 | 14.6% Avoid | Complete |
| Sausage, Egg & Cheese Wake-Up Wrap Dunkin' · 1 wrap | 10g | 280 | 3.6 | 14.3% Avoid | Complete |
| Spam Breakfast Sandwich Dunkin' · 1 sandwich | 20g | 630 | 3.2 | 12.7% Avoid | Complete |
| Egg & Cheese on Croissant Dunkin' · 1 sandwich | 14g | 440 | 3.2 | 12.7% Avoid | Complete |
| Cinnamon Crunch Bagel Panera Bread · 1 bagel | 13g | 430 | 3 | 12.1% Avoid | Complementary |
| Hotcakes (no sausage) McDonald's · 3 hotcakes with syrup & butter | 9g | 580 | 1.6 | 6.2% Avoid | Complementary |
Fast food breakfast protein: common questions
What is the highest protein fast food breakfast?
By total protein it is the Subway Steak, Egg & Cheese Wrap with 48g, at 860 kcal. By protein per calorie it is the Starbucks Egg White & Roasted Red Pepper Egg Bites: 12g in 170 kcal (28.2% Protein Density).
What is a good quick, grab-and-go high protein breakfast?
Among the 37 items tracked here, the Subway 6" Black Forest Ham, Egg & Cheese gives the most protein (26g) while staying at 500 kcal, under a 500 kcal budget. 19 of 37 items reach 20g of protein or more.
Which fast food breakfast items have little protein for their calories?
Dunkin' Double Sausage Breakfast Sandwich has 33g protein for 900 kcal (14.7% Protein Density); Dunkin' Bacon, Egg & Cheese on Croissant has 19g protein for 520 kcal (14.6% Protein Density); Dunkin' Sausage, Egg & Cheese Wake-Up Wrap has 10g protein for 280 kcal (14.3% Protein Density); Dunkin' Spam Breakfast Sandwich has 20g protein for 630 kcal (12.7% Protein Density); Dunkin' Egg & Cheese on Croissant has 14g protein for 440 kcal (12.7% Protein Density); Panera Bread Cinnamon Crunch Bagel has 13g protein for 430 kcal (12.1% Protein Density); McDonald's Hotcakes (no sausage) has 9g protein for 580 kcal (6.2% Protein Density). These fall in the Avoid tier, the lowest Protein Density tier.
Which chains are included?
Starbucks, Subway, McDonald's, Tim Hortons, Dunkin', Panera Bread, Chick-fil-A. Each figure comes from the chain's own published nutrition information, with the source linked below. Chains whose official breakfast figures we could not retrieve are left out rather than estimated.