How Many Calories Are in a Bacon Roll in the UK?

The beloved bacon roll – a breakfast staple in the UK consisting of bacon in a soft bread roll, often with sauce – provides a savory, protein-packed way to start your day. But if you’re watching your calories, you may wonder just how many are in this classic British breakfast sandwich. Let’s find out.

Calorie Count of a Typical Bacon Roll

A standard bacon roll containing:

• 2 rashers of grilled or pan-fried bacon
• 1 white bread roll

…contains approximately 327 calories.

This is based on nutrition data for popular bacon rolls sold at UK shops and restaurants. Variations in roll size, bacon thickness, cooking method, and added sauce will alter the totals slightly.

For example, a McDonald’s Bacon Roll with Ketchup has 322 calories. And Greggs’ Bacon Breakfast Roll packs 327 calories per roll.

So in general a single bacon roll lands in the 300-350 calorie range.

Nutritional Pros and Cons

Here is an overview of the nutrition you’ll get from a bacon roll:

Pros:

• 20-25g protein – about half your RDA
• B vitamins like niacin, riboflavin, and B12
• 45-65% RDA for selenium and phosphorus
• Iron, zinc, and magnesium

Cons:

• Around 10-15g fat, including saturated fat
• 700-900mg sodium – 30-40% of daily intake
• Minimal fiber, vitamin C, calcium, or potassium
• High cholesterol at 200-300mg

While providing some positives like protein, a bacon roll is high in sodium and saturated fat.

Ways to Reduce Bacon Roll Calories

To lighten up your bacon roll:

• Opt for back bacon rather than streaky
• Choose a small or medium roll over large
• Limit sauce to 1 teaspoon or skip it altogether
• Add tomato, lettuce, or mushrooms for bulk

Baking rather than frying the bacon can also reduce the calorie count by around 50 calories.

Healthy Additions to Balance Your Bacon Roll

Round out your bacon roll with:

• Sliced avocado, tomato, or spinach for fiber
• Hash browns or sautéed mushrooms on the side
• Berries, melon, or grapefruit wedges
• Low-fat milk or yogurt drink
• Green tea, black coffee, or sparkling water

Aim for a balance of lean protein, antioxidants, and fiber to support your health.

Lower Calorie Breakfast Alternatives

For a lighter UK-style breakfast around 200-300 calories, try:

• Oatmeal topped with banana and walnuts
• Smoked salmon and cream cheese on an English muffin
• Scrambled egg whites on whole grain toast
• Greek yogurt with mixed fruit and granola
• Veggie-packed omelette with whole wheat toast

The Bottom Line

While not the healthiest choice, a bacon roll can be an occasional breakfast treat at around 300-350 calories. Limit portion sizes, opt for leaner cooking methods, and pair it with fruit, veg and fiber to balance the nutritional downsides. For a lighter start to your day, build a breakfast around 300 calories using wholesome, nutrient-dense foods.