How many calories are in a breakfast burrito?
One breakfast burrito from the USDA's egg, cheese and sausage record weighs 109 g and carries 302 calories. Per 100 g it runs 277 calories, which is dense for a morning meal: two of them at 604 calories is more than most people expect from a wrap that fits in one hand.
You'd need to walk about 60 minutes to burn the 302 calories in one burrito (109 g).
How long does it take to burn off 302 kcal of breakfast burrito?
One burrito (109 g) is 302 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 302 kcal |
|---|---|
| Walking, brisk | 1 hr |
| Cycling, moderate | 38 min |
| Swimming, moderate | 43 min |
| Jogging | 36 min |
| Weight training, moderate | 1 hr 7 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (109 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Breakfast burrito quick facts
- US servings from one ounce to two burritos
- Which filling changes the number most
- Sodium and cholesterol outrank the calories
- How does a breakfast burrito compare?
- Most popular breakfast burrito brands
- FAQ
Breakfast burrito quick facts
The number here comes from SR Legacy 170787, "Fast foods, breakfast burrito, with egg, cheese, and sausage". It is the one USDA entry for the food itself rather than for a specific package, and it carries its own household measure: one burrito, 109 g. That matters, because it is the thing a person actually picks up, not a slice of a database.
Keep that 109 g in mind. It is a small burrito by American standards, closer to a fast-food breakfast item than to the foil-wrapped brick a taqueria hands you, and every comparison further down turns on weight more than on filling.
| Nutrient | Per 100 g | Per 1 burrito (109 g) | % Daily Value |
|---|---|---|---|
| Calories | 277 | 302 | — |
| Total fat | 15.63 g | 17.0 g | 22% |
| Saturated fat | 6.4 g | 7.0 g | 35% |
| Carbohydrate | 22.97 g | 25.0 g | 9% |
| Dietary fiber | 1.2 g | 1.3 g | 5% |
| Total sugars | 2.57 g | 2.8 g | — |
| Protein | 11.1 g | 12.1 g | 24% |
| Sodium | 744 mg | 811 mg | 35% |
| Cholesterol | 137 mg | 149 mg | 50% |
| Potassium | 150 mg | 164 mg | 3% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
There is no added sugars row here, because the SR Legacy edition does not track added sugars for this dish at all. The 2.8 g of total sugars in a burrito is mostly what comes along with the tortilla and the cheese, and total sugars have no Daily Value to compare against, so the cell stays empty. Potassium is the quiet row: 164 mg is 3% of the day, so a burrito is not doing much for you there.
US servings from one ounce to two burritos
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 78 kcal |
| Half a burrito | 54.5 g | 151 kcal |
| One burrito, USDA size | 109 g | 302 kcal |
| Two burritos | 218 g | 604 kcal |
| Per 100 g | 100 g | 277 kcal |
Only the middle row is a USDA household measure. The ounce, the half and the pair are our own arithmetic from the USDA 100 g figure, not USDA servings, which is worth knowing if you are reconciling a log against the database entry.
Two burritos is the row people underestimate. At 604 calories it is nearly a third of a 2,000-calorie day before lunch, and it doubles the sodium to 1,622 mg. If you are eating two because one did not feel like breakfast, that is the honest signal that the 109 g USDA burrito is smaller than what most kitchens and most freezer aisles call a breakfast burrito.
Which filling changes the number most
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Egg, cheese and sausage (USDA baseline) | 277 kcal | 1 burrito, 109 g | 302 kcal |
| Bacon | 273 kcal | 1 burrito, 198 g | 541 kcal |
| Spicy sausage | 216 kcal | 8 oz, 227 g | 490 kcal |
| Smoked ham | 207 kcal | 1 burrito, 198 g | 410 kcal |
| Egg, sausage and cheddar, frozen | 239 kcal | 1 burrito, 113 g | 270 kcal |
| Organic lighter filling | 155 kcal | 1 burrito, 155 g | 240 kcal |
Read the middle column before the last one. Bacon at 273 calories per 100 g is lighter than the egg-cheese-sausage baseline at 277, yet its burrito lands at 541 calories, because the package weighs 198 g instead of 109 g. Nearly every calorie gap between these six is a weight gap wearing a filling's name.
The real spread per gram is 155 to 277, and the low end belongs to the organic version built on a leaner egg-and-vegetable filling. Of these six, it is the only one under 200 calories per 100 g. Smoked ham at 207 and spicy sausage at 216 sit in the middle; a spicy sausage burrito sold as an 8 oz (227 g) item still reaches 490 calories on the strength of its size alone.
A frozen burrito is not automatically the lighter choice, either. Tina's egg, sausage and cheddar comes in at 270 calories for a 113 g burrito, barely different from the USDA record, while Don Miguel's bacon version at 541 is double it. The word on the box tells you the flavor; the gram weight tells you the calories.
Sodium and cholesterol outrank the calories
At 302 calories, one burrito is a modest 15% of a 2,000-calorie day. The rest of the label is not modest. Sodium is 811 mg, or 35% of the FDA's 2,300 mg Daily Value, which works out to roughly a third of a teaspoon of table salt in a single handheld item. Cholesterol is 149 mg, 50% of the Daily Value, courtesy of the eggs and the cheese.
Saturated fat is the third row worth a look: 7.0 g per burrito, 35% of the day. The Dietary Guidelines for Americans advise keeping saturated fat under 10% of daily calories, which is about 22 g on a 2,000-calorie day, so one burrito uses roughly a third of that allowance. Eat two and the plain arithmetic puts you close to two-thirds of the saturated fat and 70% of the sodium before noon.
The credit side is protein. 12.1 g in one burrito is 24% of the 50 g Daily Value, and it is complete protein from egg, cheese and meat rather than a fortified add-on — the kind of protein food MyPlate counts toward the morning. If you are choosing between a burrito and a pastry of the same calories, protein and fiber are where the burrito wins and sodium is where it loses.
That trade-off is the practical read. If you are watching sodium, a burrito is a once-in-a-while breakfast rather than a daily one. If you are chasing protein at breakfast and you eat one, not two, the numbers are reasonable for a 300-calorie meal.
How does a breakfast burrito compare?
| Burrito | Per 100 g | US serving | Calories | P / C / F per 100 g |
|---|---|---|---|---|
| Egg, cheese and sausage (USDA) | 277 kcal | 1 burrito, 109 g | 302 kcal | 11.1 / 23.0 / 15.6 g |
| Bacon breakfast burrito | 273 kcal | 1 burrito, 198 g | 541 kcal | 16.2 / 26.8 / 10.6 g |
| Egg, sausage and cheddar, frozen | 239 kcal | 1 burrito, 113 g | 270 kcal | 8.9 / 29.2 / 9.7 g |
| Organic breakfast burrito | 155 kcal | 1 burrito, 155 g | 240 kcal | 5.2 / 18.1 / 5.2 g |
Our take: for weight loss, the organic 155 g burrito at 240 calories is the cheapest breakfast on this table, but it also brings the least protein of the four at 5.2 g per 100 g, so it will not hold you as long. For staying full, the bacon burrito is the surprise — 16.2 g of protein per 100 g, the highest here, and less fat per gram than the USDA baseline — as long as you accept the 541-calorie total that comes with a 198 g package. The USDA egg-cheese-sausage burrito is the sensible middle at 302 calories and 12.1 g of protein. Split any of the big ones in half and the arithmetic changes more than swapping brands does.
Most popular breakfast burrito brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Benson Spicy Sausage Breakfast Burrito | 216 cal |
| Don Miguel Breakfast Burrito Bacon | 273 cal |
| Don Miguel Smoked Ham Breakfast Burrito | 207 cal |
| Don Miguel Breakfast Burritos | 250 cal |
| Simple Truth Organic Breakfast Burrito | 155 cal |
| Tina's Egg, Sausage & Cheddar Breakfast Burrito | 239 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Breakfast burrito FAQs
How many calories are in a breakfast burrito?
A standard breakfast burrito with egg, cheese and sausage is 302 calories for the USDA's 109 g burrito, or 277 calories per 100 g. Store-bought frozen ones are heavier, so the pack can read anywhere from 240 to 541 calories depending on the brand and the filling.
How much protein is in a breakfast burrito?
One burrito holds 12.1 g of protein, 24% of the 50 g Daily Value, from 11.1 g per 100 g. That is a real breakfast protein number for a handheld item, and the frozen versions range from 5.16 g to 16.16 g per 100 g depending on the meat.
How many carbs are in a breakfast burrito?
A 109 g breakfast burrito has 25.0 g of carbohydrate, 9% of the Daily Value, with only 1.3 g of that as fiber and 2.8 g as sugars. The tortilla does most of the work; a larger 198 g burrito pushes the carbohydrate past 50 g.
Is a breakfast burrito high in sodium?
Yes: 811 mg in one 109 g burrito, 35% of the 2,300 mg Daily Value and about a third of a teaspoon of table salt. Per 100 g the record reads 744 mg. Two burritos would put you at 1,622 mg before you have eaten anything else that day.
How many calories in a frozen breakfast burrito?
Frozen breakfast burritos run 240 to 541 calories per pack. Tina's egg, sausage and cheddar is 270 for a 113 g burrito, Simple Truth Organic 240 for 155 g, and Don Miguel's bacon burrito 541 for 198 g. Weight, not the word frozen, drives the number.
How many calories in a bacon breakfast burrito?
A bacon breakfast burrito is 541 calories in the 198 g Don Miguel record, at 273 calories per 100 g. That is barely below the 277 of the egg, cheese and sausage baseline, so the extra calories come from the burrito being nearly twice as heavy, not from bacon.
How many calories in half a breakfast burrito?
Half a breakfast burrito is 151 calories, our own arithmetic from the USDA 100 g figure at 54.5 g rather than a USDA serving. It also halves the sodium to 406 mg and the protein to 6.1 g, which is where splitting one stops being a free win.
Is a breakfast burrito a healthy breakfast?
At 302 calories with 12.1 g of protein, one burrito fits a normal breakfast; the 811 mg of sodium and 149 mg of cholesterol, 35% and 50% of the Daily Value, are the parts to watch. If you want a lighter start, the 240-calorie organic frozen burrito is the easier pick.
Similar foods
- Pancake — 423 cal for 3 medium pancakes
- Crepe — 179 cal per crepe
- Omelet — 305 cal for 3-egg omelet
- Toast with butter — 100 cal per slice with butter
- Egg — 72 cal per large egg
- Syrian Bread — 157 cal per medium pita
Count it without the math
Point the camera at the foil and BodyPal counts the burrito for you, filling and all.
