Burger King Bacon Egg Cheese Croissant Calories and Nutrition Facts

An In-Depth Look at the Burger King Bacon, Egg & Cheese Croissant Calories and Nutrition

Burger King's Bacon, Egg & Cheese Croissant is a popular breakfast menu item, loved by many for its decadent combination of fluffy croissant, savory bacon, egg, and melted cheese. But before you bite into this tasty morning treat, you may be wondering - just how many calories are in a Burger King Bacon, Egg & Cheese Croissant? And what is its full nutritional profile? In this comprehensive guide, we will provide a detailed breakdown of the Burger King Bacon, Egg & Cheese Croissant calories, macros, and other nutritional information. We'll also offer tips on how to healthify your Bacon, Egg & Cheese Croissant order. Let's get started!

Calories in a Burger King Bacon, Egg & Cheese Croissant

Here are the calorie counts for a standard Burger King Bacon, Egg & Cheese Croissant:

• Bacon, Egg & Cheese Croissant (without sides or drinks): 450 calories
• Bacon, Egg & Cheese Croissant Meal with Hash Browns and Small Soft Drink: 790 calories
• Bacon, Egg & Cheese Croissant Meal with Hash Browns and Small Milk: 620 calories

As you can see, the croissant sandwich itself contains 450 calories. When you make it a meal by adding hash browns and a drink, the calories jump up significantly. We'll break down the full nutritional details next.

Burger King Bacon, Egg & Cheese Croissant Nutrition Facts

Here is the complete nutrition profile for a Burger King Bacon, Egg & Cheese Croissant:

• Calories: 450
• Total Fat: 24g
• Saturated Fat: 10g
• Trans Fat: 0.5g
• Cholesterol: 185mg
• Sodium: 930mg
• Total Carbohydrates: 41g
• Dietary Fiber: 1g
• Sugars: 4g
• Protein: 18g
• Vitamin D: 15% DV
• Calcium: 15% DV
• Iron: 10% DV

As these nutrition facts indicate, the Bacon, Egg & Cheese Croissant is high in calories, fat, saturated fat, cholesterol, and sodium. The trans fat content is relatively low at 0.5g. The croissant provides a good amount of protein at 18g.

Vitamin D and calcium levels are decent at 15% DV. Iron content reaches 10% DV. However, the croissant lacks other vitamins and minerals, as it does not contain fruits, vegetables, or whole grains.

Burger King Bacon, Egg & Cheese Croissant Ingredients

Here are the ingredients that go into making a Burger King Bacon, Egg & Cheese Croissant:

• Croissant: Enriched wheat flour, water, margarine (palm oil, soybean oil, water, salt, mono and diglycerides, natural and artificial flavor, beta carotene color), dextrose, yeast, salt, cornstarch.
• Bacon: Pork cured with water, salt, smoke flavoring, sugar, sodium phosphate, debittering agent (sodium erythorbate), sodium nitrite.
• Egg: Eggs, nonfat milk, soybean oil, modified food starch, salt, citric acid, color (titanium dioxide), natural flavors.
• Cheese: Pasteurized milk, cheese cultures, salt, enzymes.

The main ingredients in the croissant are enriched wheat flour, water, margarine, and dextrose. The margarine contains both palm oil and soybean oil. Eggs and bacon provide protein, while the cheese adds creaminess.

Overall, the Bacon, Egg & Cheese Croissant is made up of highly processed ingredients. It lacks whole, minimally processed foods like fruits, vegetables, nuts, seeds, and whole grains.

How the Burger King Bacon, Egg & Cheese Croissant Fits Into Your Diet

The Burger King Bacon, Egg & Cheese Croissant can fit into a balanced diet, but nutrition experts recommend only eating it occasionally due to its high calorie, fat, and sodium content.

Here are some tips for enjoying a Bacon, Egg & Cheese Croissant in moderation:

• Split it with a friend or save half for later.
• Pair it with fresh fruit, yogurt, and oatmeal for a more balanced breakfast.
• Stick to water or milk instead of sugary soda.
• Add some veggie slices like tomato and spinach for extra nutrients.
• Order it as a special weekend treat, not an everyday breakfast.
• Balance it out with salads and lean proteins the rest of the day.

The Bacon, Egg & Cheese Croissant also makes a decent option if you follow intermittent fasting or want a bigger meal later in the day. Just account for the calories and higher fat and sodium content.

How to Make Your Burger King Order Healthier

If you want to enjoy the delicious taste of a Bacon, Egg & Cheese Croissant but cut down on the calories, here are some easy food swaps to make your order healthier:

• Choose an English Muffin instead of a croissant to trim 110 calories.
• Opt for Egg Whites Only to slash 40 calories and 5g fat.
• Remove the Bacon and save 70 calories and 5g fat.
• Order 1 Slice of Cheese rather than 2 to cut 50 calories and 6g fat.
• Pick Plain Potatoes instead of hash browns to reduce 220 calories and 10g fat.
• Ask for 1 Packet of Ketchup instead of 2 to trim 20 calories and 4g sugar.
• Choose Bottled Water rather than soda to eliminate 120-250 calories and 30+ grams of sugar.

With a few simple modifications, you can shave off hundreds of calories from your Bacon, Egg & Cheese Croissant meal. Ordering with basic customizations is an easy way to indulge your cravings while sticking to your health goals.

Low Calorie Breakfast Sandwich Alternatives to Burger King

If you want a breakfast sandwich but are trying to watch your calorie intake, here are some lower calorie alternatives you can make at home or find when eating out:

• Egg + cheese English muffin (make with 1 egg, 1 slice cheddar) - About 300 calories
• Egg white + veggie English muffin - Around 250 calories
• Oatmeal packet + hard boiled egg - Roughly 300 calories
• Peanut butter + banana on whole wheat - About 350 calories
• Starbucks Reduced-Fat Turkey Bacon Breakfast Sandwich - 310 calories
• Dunkin' Egg White Flatbread - Around 280 calories
• Panera Egg & Avocado on Gluten Free Bread - 300 calories

A little creativity can go a long way when putting together flavorful yet lighter breakfast sandwiches. Focus on nutritious whole food ingredients like veggies, eggs, oats, nut butters, and fruit.

Tips for Ordering a Healthier Fast Food Breakfast in General

Beyond just the Burger King Bacon, Egg & Cheese Croissant, you can also make fast food breakfasts healthier in general by following these expert tips:

1. Opt for grilled or baked items

Choosing grilled or baked entrees like sandwiches, wraps, and breakfast platters can help minimize excess grease and fat. Be sure to skip fried side items like hash browns or tater tots and go for fresh fruit instead.

2. Load up on veggies

Take advantage of any chance to add veggies to your morning meal. Order egg white sandwiches with spinach, tomato, and bell peppers. Top breakfast bowls with mushrooms, onions, and peppers. And don't forget the basics like lettuce, tomato, and onion when customizing sandwiches.

3. Pick whole grain bread or wraps

When given the choice between white and whole wheat bread, always opt for whole grains. Look for 100% whole wheat bread or wraps. Other high fiber and nutritious options include English muffins, flatbreads, and breakfast bowls made with oatmeal or quinoa.

4. Add protein from lean sources

Choose protein sources like eggs, turkey sausage, Canadian bacon, grilled chicken, nuts, and beans. Limit high fat proteins like pork sausage, chorizo, bacon, and fried chicken. Getting an extra protein boost helps keep you full and satisfied.

5. Customize with healthy condiments

Skip high calorie condiments like bacon, cheese, mayo, and creamy sauces. Instead, flavor up your meal with mustard, hot sauce, pico de gallo, and guacamole. When ordering coffee drinks, go easy on the cream and sugar.

6. Swap juice and soda for water, milk, or tea

Pass on the empty calories from juices and sodas that are common breakfast defaults. Reach for water, skim milk, unsweetened tea, or a sparkling water for hydration without the added sugars.

7. Split or share items to control portions

Many fast food breakfasts provide more food than can reasonably be eaten in one sitting. Order a smaller-sized sandwich or split items family style to manage portions. You can also save half your meal for lunch.

8. Take it slow and savor your food

Instead of rushing through your food in the morning, take a bit more time to relax and enjoy your breakfast. Slowing down allows your brain to recognize feelings of fullness and satisfaction.

9. Skip sugary coffee drinks and juices

Fancy coffee drinks and juices might seem like a healthy breakfast choice, but they can be calorie and sugar bombs. A Caribou Caramel Highrise contains 440 calories while a Panera Apple Juice has 140 calories. Opt for a simple black coffee or green tea instead.

10. Balance less healthy meals with nutritious choices the rest of the day

If you really want to indulge in a high calorie breakfast sandwich, make healthier choices for the rest of the day. Focus on lean proteins, veggies, fruits, whole grains and healthy fats at lunch, dinner and for snacks to help compensate.

The Bottom Line

When eaten occasionally as part of a balanced diet, the Burger King Bacon, Egg & Cheese Croissant can be a tasty indulgent breakfast choice. But with 450 calories and high saturated fat and sodium numbers, nutrition experts recommend moderation.

Making customizations like egg whites and skipping bacon and cheese can significantly lighten up the standard Bacon, Egg & Cheese Croissant. Balancing out your meals for the rest of the day also helps mitigate the impact of an indulgent morning meal.

Overall, being an informed customer, practicing moderation, and making the healthiest choices that work for your diet and lifestyle can let you enjoy fast food breakfasts without sabotaging your health goals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.