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Full English Breakfast Calories: Item by Itemand How to Lighten It
· 3 min read
The full English is a weekend institution, and it doesn't have to be off-limits. It's built from separate items, which makes it one of the easiest big meals to adjust. Here's what each part adds.
The quick answer
| Breakfast | Calories (approx.) |
|---|---|
| Grilled, lighter plate (bacon, egg, beans, tomato, mushrooms, toast) | 500-650 |
| Standard café full English | 800-1,200 |
| Large "full Monty" with fried bread, black pudding and hash browns | 1,300-1,700 |
Calories by item
| Item | Portion | Calories (approx.) |
|---|---|---|
| Pork sausage, fried | 1 large (~57 g) | 150-200 |
| Pork sausage, grilled | 1 large | 120-160 |
| Back bacon, grilled | 1 rasher | 60-80 |
| Back bacon, fried | 1 rasher | 80-110 |
| Streaky bacon, fried | 1 rasher | 90-120 |
| Fried egg | 1 | 90-120 |
| Poached egg | 1 | 70-80 |
| Baked beans | ½ tin (~200 g) | 150-170 |
| Black pudding, fried | 1 slice (~40 g) | 100-150 |
| Hash brown | 1 | 120-160 |
| Fried bread | 1 slice | 150-200 |
| Toast with butter | 1 slice | 120-150 |
| Mushrooms, fried in butter or oil | ~80 g | 60-120 |
| Grilled tomato | ½ large | 15-25 |
| Brown sauce or ketchup | 1 tbsp | 15-25 |
Macros in a typical café plate
For 2 sausages, 2 rashers, 1 fried egg, beans, mushrooms, tomato and 1 slice of buttered toast:
| Nutrient | Amount (approx.) |
|---|---|
| Calories | ~1,000 |
| Protein | ~45-55 g |
| Carbs | ~55-65 g |
| Fat | ~60-70 g |
The good news is the protein. A full English keeps most people full well into the afternoon, which is why it can fit a calorie target better than you'd expect, as long as it replaces lunch rather than coming before it.
Full Irish, full Scottish and Ulster fry
- Full Irish: usually adds white pudding (about 120-150 per slice) and soda bread or potato bread instead of fried bread. Expect 900-1,400.
- Full Scottish: adds tattie scones (about 100-150 each), Lorne square sausage (about 200-250 a slice) and sometimes haggis. Expect 1,000-1,500.
- Ulster fry: soda farl and potato bread, both usually fried, about 150-250 each. Expect 1,100-1,500.
How to lighten it without losing the point
- Grill instead of fry the sausages and bacon: saves 100-200 calories.
- Poach the eggs: saves about 20-40 each, and they're better anyway.
- Pick fried bread or hash brown or toast, not all three: saves 150-350.
- Load up on the free stuff: extra tomato and mushrooms (grilled) add volume for very little.
- Back bacon over streaky, and trim the fat.
- Make it brunch. One big meal at 11 instead of breakfast plus lunch is often a net saving.
Logging it quickly
A full English is a nightmare in database apps: ten separate searches, each with twenty entries. In DietTracker you say "full English, two sausages, two bacon, fried egg, beans, mushrooms, one toast" and it's logged with calories and macros in seconds.
Having it at a café? Our guide to counting calories when eating out has more quick estimates. Or try DietTracker free.