Decoding the Calories in Wendy’s Sausage, Egg & Cheese Burrito

Wendy’s has become a go-to for many looking for a convenient breakfast on-the-go. Their Sausage, Egg & Cheese Burrito is a popular morning choice – loaded with protein and easy to eat on your commute. But with its generous portions, the burrito can also pack a surprising calorie punch. So how many calories are actually in a Wendy’s Sausage, Egg & Cheese Burrito? Let’s take a closer look.

Wendy’s Burrito Nutrition at a Glance

According to Wendy’s website, one Sausage, Egg & Cheese Burrito contains 340 calories. It also has:

• 15g protein
• 20g fat
• 25g carbs
• 1g fiber

It’s a substantial sandwich, providing almost one-third of the calories an average adult needs in a day

The 340 calories breaks down to:

• 180 calories from fat
• 110 calories from carbs
• 50 calories from protein

So over half the calories come from the burrito’s total fat content

Ingredients That Impact Calories

To understand what accounts for all those calories we need to look at what goes into a Wendy’s Sausage, Egg & Cheese Burrito

Eggs – The burrito contains scrambled eggs made with whole eggs and skim milk. While eggs provide protein, the whole eggs also contain fat and cholesterol.

Pork Sausage – Wendy’s uses pork sausage crumbles, which have a high fat content from the fatty pork.

Cheese – The burrito is topped with a processed cheese slice, which adds additional fat and calories.

Tortilla – The flour tortilla acts as the carb-heavy wrapper, contributing calories mainly from its refined wheat flour.

Oil – Wendy’s likely uses oil to cook the eggs and sausage, adding to the burrito’s total fat count.

So while the burrito provides protein from the eggs and sausage, the additional fat and carbs drive up the calorie total significantly.

Serving Size Matters

It’s important to note that 340 calories reflects the standard serving size of one burrito at Wendy’s. If you order multiple burritos or pair it with other menu items, you’ll be adding more calories, fat, carbs, etc.

For example, if you order two Sausage, Egg & Cheese Burritos, you’ll take in almost 700 calories total. Add on hash browns and a soda, and you could easily consume 1,000+ calories for breakfast alone.

So be mindful of ordering extras that can pile on calories quickly. The burrito itself already contains a substantial 340 calories.

Tips for Lightening It Up

You don’t have to give up your Wendy’s breakfast burrito to eat healthier. Here are some easy ways to enjoy it without going overboard on calories:

• Ask for egg whites instead of whole eggs. This removes some fat and cholesterol.

• Opt for a lower carb tortilla like wheat or spinach.

• Skip the cheese and ask for extra veggies instead, like tomatoes or spinach.

• Order a side of fruit instead of hash browns.

• Split one burrito between two people to cut calories in half.

• Sacrifice the tortilla and make it a burrito bowl.

• Swap in turkey or veggie sausage crumbles for less fat.

• Choose grilled chicken over higher fat pork sausage.

With some simple substitutions like these, you can still enjoy the satisfying texture and flavors of a Wendy’s breakfast burrito within a balanced diet.

The Bottom Line

Wendy’s Sausage, Egg & Cheese Burrito provides a protein-packed start to your day. But at 340 calories, it’s a significant meal. Over half those calories come from the burrito’s total fat content. To lighten it up, customize your order with leaner proteins, extra veggies, and lower carb options. Balancing out your burrito with healthier sides and portions will let you eat it guilt-free while keeping your daily calorie count in check.