A Closer Look at Calories in McDonald’s Breakfast Sausage Burritos

McDonald’s has been serving up delicious breakfast offerings for decades, and one of their most popular morning menu items is the savory sausage burrito. Packed with egg, sausage, melty cheese and seasoned green chilies, this portable breakfast sandwich provides a satisfying combination of protein, carbs and fat to fuel your busy mornings on-the-go.

But if you’re counting calories you may be wondering how many are actually in a McDonald’s breakfast sausage burrito. Let’s take a closer look at the nutritional information for these tasty breakfast burritos compare calorie counts across menu items and sizes, and get tips for enjoying them as part of a balanced diet.

Nutrition Facts for McDonald’s Sausage Burritos

According to the McDonald’s website, here are the basic nutrition facts for their breakfast sausage burritos:

• Sausage Burrito

  • Calories: 310
  • Total Fat: 16 g
  • Saturated Fat: 6 g
  • Trans Fat: 0 g
  • Cholesterol: 145 mg
  • Sodium: 740 mg
  • Total Carbs: 29 g
  • Dietary Fiber: 3 g
  • Sugars: 2 g
  • Protein: 13 g

• Sausage Burrito Meal (burrito hash browns. small coffee)

  • Calories: 765
  • Total Fat: 37 g
  • Saturated Fat: 16 g
  • Trans Fat: 1 g
  • Cholesterol: 425 mg
  • Sodium: 1640 mg
  • Total Carbs: 80 g
  • Dietary Fiber: 6 g
  • Sugars: 5 g
  • Protein: 32 g

As you can see, a single sausage burrito contains 310 calories, while the sausage burrito meal with hash browns and coffee comes in at 765 calories.

The main sources of calories in a McDonald’s sausage burrito are the carbohydrates from the tortilla, fat from the sausage and cheese, and protein from the egg and sausage.

How McDonald’s Sausage Burrito Calories Compare

To get some context, let’s see how the 310 calories in a regular McDonald’s sausage burrito compare to other menu options:

• Egg McMuffin: 300 calories
• Sausage McMuffin: 370 calories
• Bacon, Egg & Cheese Biscuit: 460 calories
• Sausage Biscuit: 420 calories

The sausage burrito has fewer calories than biscuit sandwiches containing meat but more than an Egg McMuffin. Going bunless can save calories – an Egg White Delight McMuffin has 250 calories.

For the 765 calorie sausage burrito meal, alternatives might include:

• Egg & Cheese McMuffin Meal: 500 calories
• Sausage McMuffin Meal: 520 calories
• Bacon, Egg & Cheese Biscuit Meal: 760 calories

So the burrito meal has 200-250 more calories than most other McDonald’s breakfast combos.

Tips for Enjoying McDonald’s Sausage Burritos While Managing Calories

If you love sinking your teeth into a hot, melty McDonald’s sausage burrito but want to watch your calorie intake, here are some tips:

• Ask for egg whites instead of whole eggs to cut about 20 calories per burrito
• For the meal, opt for a small coffee and skip the hash browns to save around 210 calories
• Order a side of Fruit ‘N Yogurt Parfait or Fruit & Maple Oatmeal for a healthier accompaniment
• Split a burrito meal with a friend for a 340-380 calorie breakfast
• Use hot sauce instead of butter or cheese for extra flavor without the extra calories
• Squeeze on some lime juice and skip the salty green chilies to reduce sodium intake
• Slow down and savor each tasty bite which can help you feel satisfied with a smaller portion
• Balance out the sausage burrito splurge with a light lunch and healthy dinner

Making McDonald’s Sausage Burritos Part of a Balanced Diet

Should you eat McDonald’s sausage burritos every day? Probably not, according to most nutrition experts. The 2015-2020 Dietary Guidelines for Americans recommend limiting intake of processed meats like sausage and eating more whole foods like fruits, vegetables, whole grains, lean protein and low-fat dairy.

The American Heart Association also advises restricting saturated fat to no more than 13 grams daily on a 2,000 calorie diet. The 6-16 grams of saturated fat in one McDonald’s sausage burrito provides nearly an entire day’s worth. And with 740-1640 milligrams of sodium, a burrito or burrito meal also contains a large chunk of the recommended daily sodium limit of 2300 mg.

That said, an occasional sausage burrito can fit into an overall healthy diet, when paired with other nutritious foods and smaller portions of high-sodium, high-fat meal components like hash browns. As with any meal, being mindful of your daily calorie needs, ingredients, and how often you indulge in fast food breakfast treats is key for maintaining energy, health and a happy relationship with food.

How Do McDonald’s Nutrition Numbers Compare Across Countries?

When viewing McDonald’s nutrition information, it’s important to note that counts can vary somewhat across different countries.

For example, in the UK, a Sausage & Egg McMuffin contains:

• Calories: 335
• Fat: 17.3g
• Carbs: 29.9g
• Sugar: 1.3g
• Protein: 15g
• Salt: 1.4g

Compared to the US, McDonald’s UK breakfast sandwiches tend to be lower in calories, fat, and sodium. Always check the McDonald’s website nutrition data for your specific country when making menu selections.

Finding the Healthiest Options on the McDonald’s Breakfast Menu

If minimizing calories, fat, and sodium is your top priority, look for these healthier picks on the McDonald’s breakfast menu:

• Egg White Delight McMuffin – 250 calories, 2.5g fat, 740mg sodium
• Fruit & Maple Oatmeal – 260 calories, 4g fat, 160mg sodium
• Fruit ‘N Yogurt Parfait – 150 calories, 1.5g fat, 115mg sodium
• Cinnamon Melts – 270 calories, 12g fat, 190mg sodium
• Hash Browns – 150 calories, 8g fat, 290mg sodium
• Small McCafe Coffee – 10 calories, 0g fat, 10mg sodium

A veggie egg white sandwich, oatmeal, yogurt parfait, coffee and cinnamon melts make for a deliciously satisfying McDonald’s breakfast under 500 calories.

Should You Skip the Sausage Burrito Meal Deal?

The full McDonald’s sausage burrito meal deal that includes hash browns and a coffee is tasty but packs 765 total calories.

The hash browns alone contain 150 calories and 290mg sodium, while a small McCafe coffee adds another 10 calories.

Ordering a burrito alone and adding your own healthier sides like oatmeal, yogurt or fruit is one way to reduce the meal’s calorie count. Or stick to just coffee and skip the heaviest sides.

Getting the meal deal once in awhile is fine for most people. But nutrition experts recommend against making a daily habit of meals over 750 calories containing highly processed carbs, fat, sodium and sugar. Enjoy the combo as an occasional treat, not an everyday breakfast!

Tasty Alternatives with Fewer Calories Than Sausage Burritos

If sausage burritos are your go-to McDonald’s breakfast but you want something with fewer calories, here are some delicious options to try instead:

• Egg White Delight McMuffin – 250 calories
• Bacon, Egg & Cheese McGriddles – 350 calories
• Sausage McMuffin – 370 calories
• Egg McMuffin – 300 calories
• Hotcakes and Sausage – 470 calories
• Sausage Biscuit – 420 calories
• 2-Piece Buttermilk Crispy Tenders – 230 calories
• Fruit & Maple Oatmeal – 260 calories

Mix up your usual sausage burrito order with lighter yet still crave-worthy breakfast sandwiches, biscuits, pancakes and tenders. Or go totally meatless with the oatmeal.

Should You Make it a Habit?

Bottom line: McDonald’s sausage burritos make a convenient, tasty on-the-go breakfast. But at 310 calories apiece, 16 grams of fat and 740 milligrams of sodium, they aren’t the healthiest choice to eat daily.

For good nutrition, the Dietary Guidelines for Americans recommend focusing on whole, minimally processed foods. Frequent fast food breakfasts heavy in fat, carbs and sodium are linked to increased risk for obesity, heart disease and diabetes over time.

That said, an occasional sausage burrito for breakfast won’t doom your diet. Just balance it out across your daily or weekly calories and food groups. Pay attention to portion sizes of high fat/sodium sides. And make sure to get plenty of fruits, veggies, lean protein and fiber too.