How Many Calories Are in 2 Eggs, Bacon, and Toast? A Classic Breakfast Combo

Eggs, bacon, and toast is a breakfast trio that never seems to go out of style. This tasty combination of protein, carb, and fat provides a satisfying start to the day. But if you’re keeping an eye on your daily calories, how much does this classic breakfast really cost you? Let’s analyze the calories and nutrition in 2 eggs, bacon, and toast.

Calorie Counts Range from 500-700 Calories

The exact calorie count for 2 eggs, bacon, and toast can vary based on serving sizes and preparation methods. But on average, you can expect this breakfast to provide:

• 2 eggs: Approximately 140-160 calories
• 2-3 strips bacon: 150-210 calories
• 1-2 slices toast: 100-200 calories

So the estimated total lands around 500-700 calories for the full meal.

For example, a breakfast of 2 eggs, 3 strips bacon, and 2 slices of multi-grain toast contains roughly 699 calories.

Whereas 2 eggs, 2 strips bacon, and 1 slice of white toast may come out closer to 550 calories.

Preparation factors like frying vs. baking the bacon, type of oil used, and calorie content of the bread impact the totals.

Nutritional Pros and Cons

Here’s an overview of the nutrition you get with a 2 egg bacon and toast breakfast

Pros:

• High in protein – about 28g, half your daily needs
• Provides selenium, choline, vitamins A and B12
• Iron, potassium, phosphorus meet 10-15% of daily needs
• Low glycemic index and net carbs

Cons:

• High in saturated fat and cholesterol
• Higher in sodium, up to 1000mg
• Low in fiber, vitamins C and D
• Lacks nutrients like calcium and vitamin K

So while you get some nutritional perks, the high saturated fat and sodium are downsides of this classic breakfast combination

How Portion Size Impacts Calories

To lower the calorie count of this breakfast watch your portion sizes

• Choose small or medium eggs vs. large or jumbo
• Limit bacon to 2 lean strips
• Opt for a single slice of whole wheat toast
• Use just 1 tsp butter or swap for mashed avocado

Scaling back just a little can save you 100-200 calories. For even more savings:

• Poach, boil or bake eggs instead of frying
• Bake bacon on a rack to allow fat to drain
• Swap traditional bacon for turkey bacon

Every bite and sip adds up over the course of a day. Being mindful about portions at breakfast sets the tone for healthy eating all day long.

Tips for Balancing Out This Breakfast

To counteract some of the nutritional drawbacks of eggs, bacon and toast, balance your breakfast with:

• Fruit like berries, melon or grapefruit
• Veggies such as grilled tomatoes, avocado or spinach
• Low-fat milk, yogurt or cottage cheese
• Seeds or nuts for crunch and nutrients
• Herbal tea or coffee instead of juice

Aim for a mix of protein, fiber, and antioxidants to support your health and provide lasting energy.

Alternative Breakfast Ideas

For more balanced breakfasts around 500 calories, consider options like:

• Oatmeal with walnuts, cinnamon, and banana
• Whole grain toast with smoked salmon and tomato
• Veggie omelet with goat cheese and kale
• Greek yogurt with mixed berries and slivered almonds
• Tofu veggie scramble with sweet potato hash

Get creative with mixes of whole foods that satisfy your appetite as well as your body’s nutritional needs.

The Bottom Line

While not the worst breakfast choice you could make, a meal of 2 eggs, bacon, and toast does lean higher in saturated fat and sodium than some other options. Pay attention to your portions and how the food is prepared to keep calories around 500-700. Round out your breakfast with extra nutrient-dense foods for a balanced start to your day.