Greggs Calories List (2026): Every Item With Calories
Check Greggs’ official nutrition and allergen information: Greggs nutrition page, Allergen Guide PDF (Version 15, 27 Oct 2026), and Nutrition Guide PDF (September 2026). The Novelty Bun listed below is not on Greggs’ festive list checked on 2 November 2026 and is not confirmed for this season.
This is the full Greggs calories list: every menu item with a verified calorie figure, set out in tables by category so you can find your item in seconds. The calorie figures on this page come from Greggs’ official Nutrition Guide (September 2026), cross-checked against published menu sources. That check matters, because calorie figures for the same item often differ from one website to another, and a list built from a single source can quietly pass on a wrong number. Where there is no agreed figure, this list shows no number at all rather than guessing. That honesty is deliberate. It means you can trust every number on this page as far as the published sources allow, and you can also see exactly where the information runs out.
If you only want the lightest options, our shorter Greggs calories guide to the lightest choices picks out the lowest-calorie items. This page is the reference version: the whole list, category by category, with prices alongside where our price check confirms them. Prices shown are standard high-street takeaway prices. City-centre, London, airport and station shops charge more, and eating in adds VAT, so the price you pay may be higher even though the calorie figure for the standard recipe stays the same.
One gap to be open about: for a small number of items, there is no agreed figure, so no figure is listed for them anywhere on this page. Those items are the Roast Chicken and Bacon Club Baguette, Southern Fried Chicken Goujons, Mozzarella and Cheddar Bites, Spicy BBQ Chicken Bites, and the Tuna Mayo sandwich variants. Leaving them blank is better than printing a number that might be wrong, and the rest of this list is complete for every item with an agreed figure.
Greggs Calories List: Breakfast
Breakfast is served until 11am. The breakfast tables below cover the rolls, baguettes, porridge, and the remaining hot breakfast items. Two patterns stand out at once. First, baguettes carry more calories than rolls with similar fillings, because the baguette itself is larger and the fillings are more generous. Second, porridge is the lightest hot breakfast choice by a clear distance, with the Apple & Cinnamon version lower than the plain creamy and Golden Syrup versions, which are equal to each other. If you want a hot breakfast and you are watching calories, the porridge pots and the smaller rolls are where the list points you, while the filled baguettes sit at the top end of the breakfast range.
| Item | Price | Calories |
|---|---|---|
| Bacon Breakfast Roll | £2.20 | 321 kcal |
| Sausage Breakfast Roll | £2.20 | 377 kcal |
| Omelette Breakfast Roll | £2.40 | 352 kcal |
| Vegan Sausage Breakfast Roll | £2.15 | 408 kcal |
| Bacon & Sausage Breakfast Roll | £2.60 | 405 kcal |
| Bacon & Omelette Breakfast Roll | £2.60 | 363 kcal |
| Sausage & Omelette Breakfast Roll | £2.60 | 395 kcal |
| Bacon Breakfast Baguette | ~£3.10 | 462 kcal |
| Sausage Breakfast Baguette | £2.90 | 543 kcal |
| Omelette Breakfast Baguette | £3.20 | 441 kcal |
| Bacon & Omelette Breakfast Baguette | £3.40 | 504 kcal |
| Bacon & Sausage Breakfast Baguette | £3.40 | 550 kcal |
| Sausage & Omelette Breakfast Baguette | £3.40 | 557 kcal |
| Simply Creamy Porridge | £1.45 | 249 kcal |
| Golden Syrup Porridge | £1.45 | 249 kcal |
| Apple & Cinnamon Porridge | £1.45 | 232 kcal |
| Hash Browns (2 pack) | £1.30 | 151 kcal |
| All Butter Croissant | £1.25 | 292 kcal |
| Pain au Chocolat | £1.40 | 299 kcal |
| Bacon & Cheese Wrap | £2.40 | 358 kcal |
Savouries & Bakes
The savouries range is the heart of the Greggs menu, and it is also where most people start their order. The sausage roll is the item most searchers ask about, and its figure is the best documented on this page: 347 kcal. The vegan sausage roll sits just below it at 308 kcal, so the two are close, and neither is the lightest savoury choice in any case. The Sausage, Bean and Cheese Melt is the heaviest item in this small group, and the Cheese and Onion Bake sits between the melt and the two sausage rolls. All four figures below come from Greggs’ official Nutrition Guide (September 2026). If you want the full savoury range with prices, the savouries and bakes menu page lists every item, including the bakes and hot items that have no agreed calorie figure and therefore do not appear in this table.
| Item | Price | Calories |
|---|---|---|
| Sausage Roll | £1.35 | 347 kcal |
| Vegan Sausage Roll | £1.40 | 308 kcal |
| Sausage, Bean & Cheese Melt | £2.30 | 456 kcal |
| Cheese & Onion Bake | £1.75 | 436 kcal |
Sandwiches, Salads & Pasta
The cold range is the largest group on this page, and it holds some of the widest differences. At the lower end sit the rice dishes and the simpler sandwiches: the sweet potato bhaji and rice and the Cajun rice both come in under 280 kcal, and the tuna mayonnaise and cucumber sandwich is the lightest sandwich in the group. At the upper end, the oval bites are the heaviest cold items, with the sweet and spicy chicken oval bite the highest of all. Baguettes mostly sit in the middle of the range, between the lighter sandwiches and the oval bites. Pasta sits in the middle too, with both listed pasta dishes close together. If you are choosing a cold lunch, the practical lesson from the table is simple: the rice dishes and the plain sandwiches are the lighter picks, and the oval bites and the fuller baguettes are the heavier ones.
| Item | Price | Calories |
|---|---|---|
| Roast Chicken Mayonnaise Baguette | £3.80 | 458 kcal |
| Ham and Cheese Baguette | £4.00 | 482 kcal |
| Mature Cheddar Cheese Salad Baguette | £3.90 | 441 kcal |
| Spicy Chipotle Chicken Baguette | £4.00 | 492 kcal |
| Tandoori Chicken Baguette | £3.85 | 459 kcal |
| Tuna Crunch Baguette | £3.90 | 413 kcal |
| Cheese & Onion Roll | £3.85 | 359 kcal |
| Sweet & Spicy Chicken Oval Bite | £4.20 | 514 kcal |
| Mature Cheddar Cheese Ploughmans Oval Bite | £4.05 | 456 kcal |
| Roast Chicken & Honey Mustard Mayo Oval Bite | £4.20 | 411 kcal |
| Honey Roast Ham and Egg Salad Roll | £3.90 | 333 kcal |
| Chipotle Chicken Flatbread | £4.05 | 374 kcal |
| Roast Chicken Salad Sandwich | £3.10 | 349 kcal |
| BLT Sandwich | £3.10 | 406 kcal |
| Tuna Mayonnaise & Cucumber Sandwich | £2.60 | 329 kcal |
| Free Range Egg Mayo Sandwich | £2.65 | 358 kcal |
| Smoky Cajun Rice with BBQ Chicken | £4.00 | 271 kcal |
| Sweet Potato Bhaji & Rice | £3.90 | 267 kcal |
| Pesto and Mozzarella Pasta | £3.70 | 370 kcal |
| Chicken & Bacon Pasta | £3.90 | 368 kcal |
Sweet Treats
Sweet treats range from the lightest food items on the whole menu to some of the heaviest single items. The two fruit pots are the lightest food choices Greggs sells, and the Greek style yoghurt is not far behind them. That makes a fruit pot the obvious sweet finish if you want something sweet without a large calorie cost. At the other end, the triple chocolate muffin is the heaviest sweet treat listed, and the cookies and the caramel shortbread pack sit high as well. Doughnuts vary a good deal: the sugar strand doughnut is the lightest doughnut on the list, while the triple chocolate doughnut is far higher. The gingerbread man and the star biscuit are the lightest baked sweet items after the fruit pots, which is useful to know if you are choosing for children or simply want a small sweet with a hot drink.
| Item | Price | Calories |
|---|---|---|
| Sugar Strand Doughnut | £1.40 | 224 kcal |
| Triple Chocolate Doughnut | £1.50 | 325 kcal |
| Cream Éclair | £1.80 | 323 kcal |
| Gingerbread Man | £1.30 | 176 kcal |
| Star Biscuit | £1.40 | 185 kcal |
| Jammy Heart Biscuit | £1.45 | 271 kcal |
| Milk Chocolate Cookie | £1.40 | 343 kcal |
| Triple Chocolate Cookie | £1.40 | 333 kcal |
| White Chocolate Cookie | £1.80 | 343 kcal |
| Triple Chocolate Muffin | £1.70 | 467 kcal |
| Toffee Fudge Muffin | £1.75 | 352 kcal |
| Novelty Bun | — | 302 kcal |
| Chocolate Brownie Bar | £1.75 | 215 kcal |
| Caramel Shortbread (4 pack) | £3.90 | 293 kcal |
| Melon & Grape Fruit Pot | £1.50 | 48 kcal |
| Greek Style Yoghurt | £1.60 | 116 kcal |
| Apple & Strawberry Fruit Pot | £1.50 | 43 kcal |
Hot Food
Hot food here means the hot baguettes, the toasties, the potato wedges, and the sharing pizza boxes. Read the pizza box figures with care: they are whole-box figures for a six-slice box, not figures for one slice, so they look very large next to everything else on this page. Nobody eats a whole sharing box alone as a rule, and the per-slice figure would be far lower, but the Nutrition Guide gives whole-box figures only, so this page prints the whole-box figure from Greggs’ official Nutrition Guide (September 2026) and labels it clearly. Among the single-serve hot items, the hot southern fried chicken baguette is the heaviest, followed by the two toasties. The potato wedges are the lightest hot food item on the list. The all day breakfast baguette sits in the upper middle of the group, which is worth knowing if you order it after the breakfast cut-off as a hot lunch.
| Item | Price | Calories |
|---|---|---|
| Southern Fried Potato Wedges | ~£2.70 | 240 kcal |
| Hot Ham and Cheese Baguette | £4.60 | 484 kcal |
| Hot Southern Fried Chicken Baguette | £4.60 | 557 kcal |
| All Day Breakfast Baguette | £3.20 | 535 kcal |
| Hot Spicy Chipotle Chicken Baguette | £4.60 | 495 kcal |
| Ham and Cheese Toastie | £4.10 | 543 kcal |
| Cheese and Caramelised Onion Toastie | £4.10 | 548 kcal |
| 6-Slice Margherita Pizza Box (whole box) | £8.85 | 3514 kcal |
| 6-Slice Pepperoni Pizza Box (whole box) | £8.85 | 3839 kcal |
Drinks
Only three drinks have a figure in Greggs’ official Nutrition Guide (September 2026), and all three are plain black or milk-only coffees. The Americano is the lightest item on the entire menu at 11 kcal, the Espresso is barely higher at 12 kcal, and the Flat White, which contains milk, sits at 71 kcal. That is the whole drinks story this list can verify. Sweetened drinks, flavoured lattes, hot chocolates, teas with additions, and cold drinks have no figure in Greggs’ official Nutrition Guide (September 2026), so none is printed for them here. The honest reading is that a plain black coffee adds almost nothing to your total, a milky coffee adds a little, and anything with syrup, chocolate, or sugar will add more by an amount this list cannot verify. If your drink matters to your choice, a black Americano or an Espresso is the safe pick from the figures available.
| Item | Price | Calories |
|---|---|---|
| Regular Americano | £1.80 | 11 kcal |
| Flat White | £2.40 | 71 kcal |
| Espresso | £1.80 | 12 kcal |
The lightest and heaviest choices
Across the whole list, the lightest single item is the regular Americano at 11 kcal, followed by the Espresso at 12 kcal. Among food, the lightest item is the apple and strawberry fruit pot at 43 kcal, with the melon and grape fruit pot next at 48 kcal. The Greek style yoghurt at 116 kcal and the hash browns at 151 kcal are the next lightest food items, which shows how far ahead the fruit pots are. At the other end, the two six-slice pizza boxes are in a group of their own at 3514 kcal and 3839 kcal, but those are whole-box figures meant for sharing, so they should not be compared directly with single items. Among items meant for one person, the heaviest is the sausage and omelette breakfast baguette at 557 kcal, followed by the bacon and sausage breakfast baguette at 550 kcal and the hot southern fried chicken baguette at 557 kcal. The heaviest cold item is the sweet and spicy chicken oval bite at 514 kcal, and the heaviest sweet treat is the triple chocolate muffin at 467 kcal. The gap between the lightest and heaviest single items is very large, which is exactly why a list like this is useful: two items that look similar in the cabinet can sit hundreds of calories apart, and the tables above let you see that before you reach the till.
How to use this list
Start with the category you are ordering from, find your item, and compare it with the one or two alternatives you were considering. The tables are built for that quick side-by-side check, not for reading top to bottom. If you are trying to keep the total down, pair a lighter main with a fruit pot instead of a sweet baked item, and choose a black coffee instead of a sweetened drink. If you are not watching calories closely, the list still helps you avoid surprises, such as a baguette that carries far more than the roll with the same filling. For prices and the full range, including items with no agreed calorie figure, the full Greggs menu page lists all 202 items with standard prices. Meal deals can also change the value of an order: deals start from £2.85, and the Breakfast Deal, at £3.25, pairs a breakfast roll with a regular hot drink or a small orange juice until 11am. Before you travel, check your local shop on the Greggs Store Locator, because opening times vary by shop and the standard figures on this page describe the standard menu, not any single branch.
Frequently asked questions
How many calories are in a Greggs sausage roll?
A Greggs sausage roll has 347 kcal. The vegan sausage roll has 308 kcal, so the two are only 39 kcal apart. Both figures come from Greggs’ official Nutrition Guide (September 2026). The sausage roll costs £1.35 and the vegan sausage roll costs £1.40 at standard high-street prices. If you want the sausage roll as part of a lower total, pair it with a black Americano at 11 kcal and a fruit pot rather than a sweet baked item, which keeps the extras small next to the roll itself.
What is the lowest-calorie item at Greggs?
The lowest-calorie item on this list is the regular Americano at 11 kcal, followed by the Espresso at 12 kcal. The lowest-calorie food item is the apple and strawberry fruit pot at 43 kcal, followed by the melon and grape fruit pot at 48 kcal. The Greek style yoghurt at 116 kcal is the next lightest food item. No other food item on this list is under 150 kcal; the next lightest after the yoghurt is the hash browns at 151 kcal, so if you want the smallest possible addition to your day, a black coffee or a fruit pot is the clear answer.
Is the vegan sausage roll lower in calories than the classic sausage roll?
Yes, by a small amount. The vegan sausage roll has 308 kcal and the classic sausage roll has 347 kcal, a difference of 39 kcal. The same pattern holds for the breakfast rolls, but in the other direction: the vegan sausage breakfast roll at 408 kcal is higher than the sausage breakfast roll at 377 kcal, so the vegan option is not always the lighter one. Check the tables rather than assuming, because the filling and the bread matter more than the vegan label on its own.
Why do some Greggs items have no calorie figure on this page?
Some items have no figure here because there is no agreed figure for them. The calorie figures on this page come from Greggs’ official Nutrition Guide (September 2026), cross-checked against published menu sources, and where there is no agreed figure this page prints nothing rather than picking one number and presenting it as certain. That leaves a small number of items blank, and that blank is honest: it tells you the published information is unsettled for those items. If an item you want is missing from the tables, it is missing for that reason, not because it was overlooked.
Do Greggs calories vary by shop?
The figures on this page are standard-recipe figures, so the same item made to the same recipe should carry the same calories in any shop. Recipes and portions can change over time, and seasonal or local items may differ, so a figure checked today may not match a changed recipe next year. Prices, by contrast, do vary by shop type: standard high-street shops charge the prices shown here, while city-centre, London, airport and station shops charge more. Use the Store Locator to check your local shop, and treat the calorie figures as the standard menu position at the time of checking rather than a promise about any single branch on any single day.
That is the full list as far as the figures in Greggs’ official Nutrition Guide (September 2026) go. Use the lighter alternatives in the same category, and keep the full menu page open alongside this list when you want prices for the items that have no calorie figure here. Small swaps add up: a fruit pot instead of a cookie, a black coffee instead of a sweetened drink, and a roll instead of a baguette can each save a real amount without changing the kind of meal you enjoy.
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