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Calories in Brunch — Complete Guide
A typical brunch of eggs benedict, a side of potatoes, and a mimosa totals 900-1,100 calories. Eggs benedict is 540 cal, avocado toast is 350 cal, and a mimosa is 150 cal. The best brunch choices are veggie omelettes, avocado toast, or a yogurt parfait, all under 400 calories.
Brunch combines breakfast and lunch menus, often with indulgent items like eggs benedict, pancakes, and cocktails. Here is a calorie breakdown of common brunch items.
Typical Items and Calorie Ranges
| Item | Calories | Protein | Carbs | Fat | Notes |
|---|---|---|---|---|---|
| Eggs benedict (with bacon) | 540 | 28g | 30g | 36g | Hollandaise is very high fat |
| Avocado toast (1 slice) | 350 | 8g | 30g | 20g | Healthy fats but calorie-dense |
| Veggie omelette (3 eggs) | 300 | 21g | 5g | 20g | Best high-protein option |
| Pancakes (3 medium) | 600 | 10g | 90g | 22g | Before syrup and butter |
| French toast (2 slices) | 400 | 12g | 45g | 18g | Eggy bread, pan-fried |
| Breakfast burrito | 550 | 22g | 55g | 25g | Tortilla, rice, cheese |
| Lox and bagel | 400 | 18g | 50g | 14g | Cream cheese adds up |
| Yogurt parfait | 250 | 10g | 40g | 5g | Lightest option |
| Side of potatoes (1 cup) | 200 | 3g | 30g | 8g | Hash browns or home fries |
| Mimosa (8oz) | 150 | 1g | 18g | 0g | Champagne and orange juice |
| Bellini (8oz) | 120 | 0g | 15g | 0g | Prosecco and peach puree |
| Fresh fruit (1 cup) | 70 | 1g | 18g | 0g | Order as a side |
Ordering Tips to Cut Calories
- Choose a veggie omelette with fruit instead of pancakes to save 400+ calories
- Order avocado toast without extra toppings — plain is already 350 calories
- Swap a mimosa for a bellini to save 30 calories, or skip alcohol entirely to save 150
- Ask for a side of fruit instead of potatoes to save 130 calories
- Share pancakes or French toast — a full stack is 600 calories before toppings
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Medical Disclaimer: This content is for educational purposes only. This is not medical advice — talk to your doctor.