Breakfast Burrito
Moderate nutritional value
Tortilla wrapped around scrambled eggs, potatoes, cheese and sausage.
A breakfast burrito is a large flour tortilla rolled around scrambled eggs, fried potatoes, cheddar, breakfast sausage or bacon, and salsa, then toasted to seal. One 315 g burrito has about 740 kcal and 34 g of protein, but also about 16 g of saturated fat and 1,600 mg of sodium from the sausage, cheese and tortilla. Black beans in place of the sausage cut the saturated fat and add fiber.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 11g | 19.6% |
| Fat | 14g | 20.0% |
| Carbs | 17g | 5.7% |
| Simple Sugars | 5.95g | Estimate |
| Complex Carbs | 9.55g | Estimate |
| Fiber | 1.5g | 6.0% |
| Water | 56g | 2.2% |
| Calories | 235 | 10.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 5.2 | g | 26.0% |
| Monounsaturated | 4.43 | g | 17.7% |
| Polyunsaturated | 2.95 | g | 22.7% |
| Omega-3 | 0.885 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 18 | mg | 2.0% |
| Omega-6 | 2.065 | g | Estimate |
| Trans | 0.05 | g | 2.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.38 | mg |
| Vitamin E | 0.77 | mg |
| Selenium | 19.3 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 82.2 | mcg | 9.1% |
| vitamin B1 | 0.109 | mg | 9.1% |
| vitamin B2 | 0.196 | mg | 15.1% |
| vitamin B3 | 1.59 | mg | 9.9% |
| vitamin B6 | 0.109 | mg | 6.4% |
| vitamin B9 | 18.1 | mcg | 4.5% |
| vitamin B12 | 0.439 | mcg | 18.3% |
| vitamin C | 1.38 | mg | 1.5% |
| vitamin D | 0.792 (32 IU) | mcg | 5.3% |
| vitamin E | 0.767 | mg | 5.1% |
| vitamin K | 5.47 | mcg | 4.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 110 | mg | 11.0% |
| iron | 1.26 | mg | 7.0% |
| magnesium | 17 | mg | 4.3% |
| phosphorus | 175 | mg | 25.0% |
| potassium | 218 | mg | 8.4% |
| sodium | 526 | mg | 22.9% |
| zinc | 1.17 | mg | 10.6% |
| copper | 0.087 | mg | 9.7% |
| manganese | 0.181 | mg | 7.9% |
| selenium | 19.3 | mcg | 35.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 262 | mg | 37.4% | 130% |
| Isoleucine | 486 | mg | 34.7% | 128% |
| Leucine | 826 | mg | 30.3% | 107% |
| Lysine | 623 | mg | 29.7% | 103% |
| Methionine | 421 | mg | 40.1% | 145% |
| Phenylalanine | 871 | mg | 49.8% | 168% |
| Threonine | 421 | mg | 40.1% | 133% |
| Tryptophan | 148 | mg | 52.9% | 177% |
| Valine | 591 | mg | 32.5% | 117% |
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Recipe
See full recipeIngredients
- Large flour tortillas (25 cm) 2 (140 g)
- Eggs 4 large
- Butter 10 g
- Pork breakfast sausage 100 g
- Frozen shredded hash browns 160 g
- Vegetable oil 1 tbsp
- Cheddar cheese 50 g
- Salsa 60 g
- Salt to taste
- Black pepper to taste
Instructions
- 1
Heat the oil in a large frying pan over medium-high heat, spread out the hash browns and cook for 8-10 minutes, turning once, until golden and crisp. Season and set aside.
- 2
In the same pan, cook the sausage for 6-8 minutes, breaking it into small pieces, until browned and cooked through. Drain off the excess fat and set aside.
- 3
Whisk the eggs with a pinch of salt and pepper. Melt the butter in the pan over medium-low heat and cook the eggs, stirring, for 2-3 minutes, until softly set.
- 4
Warm the tortillas in a dry pan for about 1 minute so they are soft and pliable.
- 5
Divide the eggs, potatoes, sausage, grated cheddar and salsa between the tortillas, placing them in a line down the center.
- 6
Fold in the sides, roll up tightly and toast seam side down in the hot pan for 2 minutes to seal.