Breakfast items ranked by nutrient-density score — the most nutrition per calorie — on USDA data. The best scoring breakfast at any chain is the Egg McMuffin® at McDonald's.
310 calories, 17 g of protein, $4.69. It scores 12.1, the highest of the 14 breakfast meals with a full USDA nutrient panel.
| # | Item | Chain | Nutrient density | Cal | Price |
|---|---|---|---|---|---|
| 1 | Egg McMuffin® | McDonald's | 12.1 | 310 | $4.69 |
| 2 | Hotcakes (Plain) | McDonald's | 11.17 | 340 | — |
| 3 | Hash Browns | Chick-fil-A | 10.51 | 270 | — |
| 4 | Croissan'wich with Sausage, Egg and Cheese | Burger King | 5.36 | 527 | — |
| 5 | Croissan'wich with Egg and Cheese | Burger King | 5.15 | 310 | — |
| 6 | Sausage McMuffin® with Egg | McDonald's | 3.25 | 480 | $4.59 |
| 7 | French Toast Sticks | Burger King | 1.7 | 340 | $2.39 |
| 8 | Sausage McMuffin® | McDonald's | 1.04 | 400 | $1.89 |
| 9 | Hotcakes and Sausage | McDonald's | 0.8 | 770 | $5.69 |
| 10 | Big Breakfast | McDonald's | -0.62 | 1060 | — |
| 11 | Bacon, Egg & Cheese McGriddles® | McDonald's | -1.41 | 430 | $5.09 |
| 12 | Croissan'wich with Sausage and Cheese | Burger King | -3.47 | 493 | — |
| 13 | Sausage, Egg & Cheese McGriddles® | McDonald's | -3.76 | 550 | $5.29 |
| 14 | Sausage McGriddles® | McDonald's | -6.34 | 430 | $3.59 |
USDA holds a full nutrient panel for 14 breakfast meals. For the rest there is the chain’s own printed label, which carries five of the nine nutrients the score above needs — close, but not the same number, so these are ranked separately rather than mixed in. Why the two differ.
| Item | Chain | Label score | Cal | Price |
|---|---|---|---|---|
| Bacon, Egg & Swiss Croissant | Wendy's | +12 | 420 | $4.49 |
| Breakfast Burrito, Bacon | Wendy's | +5 | 700 | $4.99 |
| Crispy Chicken McMuffin | McDonald's | +4 | 410 | — |
| Sausage, Egg & Swiss Croissant | Wendy's | +3 | 590 | $4.49 |
| Bagel Plain | McDonald's | +3 | 270 | — |
| Breakfast Baconator® | Wendy's | +3 | 630 | $4.99 |
| Maple Bacon Chicken Croissant | Wendy's | +3 | 540 | $4.99 |
| Grande Toasted Breakfast Burrito Steak | Taco Bell | +2 | 560 | $5.19 |
| Cheesy Toasted Breakfast Burrito Potato | Taco Bell | +2 | 340 | $1.99 |
| Breakfast Quesadilla Steak | Taco Bell | +2 | 500 | $4.99 |
| Breakfast Burrito, Sausage | Wendy's | +2 | 820 | $4.99 |
| Grande Toasted Breakfast Burrito Bacon | Taco Bell | +0 | 570 | $4.69 |
| Grande Toasted Breakfast Burrito Sausage | Taco Bell | -0 | 570 | $4.49 |
| Breakfast Quesadilla Bacon | Taco Bell | -1 | 500 | $4.59 |
| Cheesy Toasted Breakfast Burrito Bacon | Taco Bell | -1 | 350 | $1.99 |
Breakfast, ranked the other two ways: healthiest, highest protein, cheapest.