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

A bacon roll, also known as a bacon butty or bacon bap, is a beloved breakfast sandwich in the UK. It typically consists of fried bacon, butter or sauce, inside a bread roll or bap. But with its fatty fillings, just how many calories are in a classic bacon roll?

What’s in a Bacon Roll?

A standard bacon roll sold by UK shops and cafes contains:

• 2-3 rashers of fried or grilled bacon
• 1 bread roll, bap, or barmcake
• Butter, ketchup, brown sauce or mayonnaise spread inside

The combination of fried meat, white bread or bap, and sauces packs a lot of calories and fat into one sandwich. But the exact count can vary depending on size and ingredients

Average Bacon Roll Calories

Based on nutrition data from top UK brands a typical medium-sized bacon roll contains

• Calories: 300 to 450 calories
• Fat: 10g to 20g
• Saturated Fat: 5g
• Carbs: 35g to 45g
• Protein: 15g to 25g

So on average, a shop-bought bacon roll in the UK contains about 375 calories and 15g of fat. However, calories can range from 300 to 450+ depending on size, ingredients and cooking method.

Calories by Top Brands

Here is the calorie count for bacon rolls sold by popular UK brands

• Greggs – 327 calories (119g roll)
• McDonald’s – 332 calories
• Pret a Manger – 448 calories (160g roll)
• Starbucks – 337 calories
• Caffe Nero – 380 calories (126g roll)
• Co-Op – 355 calories (134g roll)

As you can see, calories vary from 327 to 448 per roll depending on size and specific ingredients. Greggs and McDonald’s rolls are smaller, while Pret’s large bacon roll tops 400 calories.

Calories For Homemade Rolls

If you make a bacon roll at home, here are some guidelines for calories based on typical ingredients:

• 2 rashers grilled bacon = 80 calories
• 1 small white roll = 150 calories
• 1 tbsp butter = 100 calories
• 1 tbsp ketchup = 20 calories

Total = About 350 calories

Homemade rolls with minimal butter or sauce are lower in calories than large rolls from cafes loaded with extra condiments and toppings.

Tips For a Lower Calorie Bacon Roll

Here are some ways to enjoy a bacon roll while limiting calories:

• Choose a small or medium sized roll rather than large.
• Grill the bacon and let excess fat drip off.
• Use just a smear of butter instead of loads spread inside.
• Go easy on sauces and condiments to limit added calories.
• Opt for reduced-calorie ketchup over mayonnaise.
• Share the roll with a friend or eat half and save half for later.

While bacon rolls can fit into a healthy diet, be mindful of portion sizes and added fats and sugars from condiments to keep your sandwich from venturing into high-calorie territory.

Nutritional Pros and Cons

A bacon roll does provide some nutritional benefits, but also drawbacks:

Pros:

• High in protein from the bacon.
• Provides B vitamins like niacin and vitamin B12.
• Contains iron, zinc, and selenium.
• Provides energy from carbohydrates in the roll.

Cons:

• High in saturated fat and sodium from the bacon.
• Low in fiber, vitamins and minerals.
• Refined carbs from white flour baps.
• High calorie density can lead to weight gain.

While tasty, bacon rolls are best enjoyed in moderation as part of an overall healthy and balanced diet.

The Bottom Line

A typical bacon roll from a cafe or shop in the UK contains between 300-450 calories depending on size and ingredients. While rolls can be part of a healthy diet, those looking to manage their weight should watch portion sizes, excess butter, and added sauces to keep the calorie count reasonable. Making your own rolls at home with leaner ingredients allows you to control the calories to enjoy this tasty sandwich more often!