Jack in the Box Breakfast Jack
A cracked egg, ham, and American cheese are served on a burger bun in the Breakfast Jack. It’s hardly the most thrilling breakfast option on the Jack in the Box menu, but it may provide about a third of the daily protein needed. It, too, suffers from a salt deficiency.
Nutritional basics: 283 calories, 11 grams of fat, 4 grams of saturated fat, 780 milligrams of sodium, 30 grams of carbohydrates, 4 grams of sugar, and 16 grams of protein
Breakfast Sandwich from White Castle
A couple of White Castle’s breakfast offerings satisfy our approximate nutritional criteria thanks to their small serving sizes. The problem for most people is that these tiny sliders won’t satisfy their appetite, but if you eat more than one (without any adjustments), you’ll ingest more than 300 calories.
The breakfast toast sandwich with egg and cheese and the breakfast slider with bacon, egg, and cheese are two of the greatest options.
- Breakfast sandwich nutrition: 230 calories, 9 grams of fat, 3 grams of saturated fat, 500 milligrams of sodium, 29 grams of carbohydrates, 4 grams of sugar, 11 grams of protein, and 15% of daily calcium
- The slider has 210 calories, 12 grams of fat, 5 grams of saturated fat, 510 grams of sodium, 13 grams of carbohydrates, 2 grams of sugar, 12 grams of protein, and 8% of daily calcium.
Breakfast Subway Sandwich
Cain’s #1 fast-food breakfast pick is Subway. “If I’m in a hurry and need to get someplace, I’ll probably choose Subway,” she adds. The bread is a concern, but all of the modifications you can make to the sandwich will enhance the number of nutrients it contains while also improving its flavor.
On their 9-grain wheat bread, they put egg white, cucumber, green peppers, red onions, spinach, and tomatoes for a healthy 6-inch sandwich. (Avocado, which is high in healthful fat, can be added for an extra 60 calories.)
Basic nutrition: 300 calories, 4.5 grams of fat, 1 gram of saturated fat, 710 grams of sodium, 47 grams of carbohydrates, 6 grams of sugar, 18 grams of protein, and 20% daily vitamin A, 20% daily vitamin C, 60% daily calcium, and 15% daily iron.