Greggs Calorie Guide 2026: Calories and Lighter Choices
Greggs prints calories on its menu boards, which makes it easy to know what you are eating. Whether you are counting carefully or just curious, here is the full calorie picture for 2026 and the lighter choices worth knowing about.
Why the calories are shown
Since labelling rules came in, larger food businesses have to show calories at the point of choice. Greggs complies across its menu, so every item in this guide carries its calorie count alongside the price. It is there to inform, not to judge.
Savouries and bakes
The famous sausage roll is 327 calories and the vegan version is 328, so there is nothing to choose between them. The bakes are heavier: the steak bake is 452, the chicken bake 445, the sausage, bean and cheese melt 454, and the cheese and onion bake 380. If you want the bake experience with fewer calories, the cheese and onion is the lightest of the bunch.
Breakfast
Breakfast rolls run 420 to 480 calories, and the baguettes climb from 520 for the omelette to 640 for the all day breakfast baguette. Porridge with golden syrup at 320 is the lightest hot breakfast, and a pain au chocolat is 290.
Sandwiches and salads
Sandwiches sit between 350 and 430 calories, with the roast veg and humous at the lighter end. Baguettes are more filling at 480 to 520. The wraps and oval bites land in the middle at 390 to 450.
Sweet treats
The yum yum is 210 calories, making it one of the lightest sweet options. Glazed ring 260, jam doughnut 270, pink jammie 280, triple chocolate 300, Belgian bun 320, cinnamon Danish 340, and the custard slice 350. The custard slice is the most indulgent thing on the sweet counter.
Drinks
Drinks are where hidden calories live. A regular tea is just 40 calories and a flat white is 90. White coffee 120, latte 130, cappuccino 110. The regular hot chocolate is 280, which surprises people, and it is worth knowing before you order one alongside a bake. Iced lattes are around 100.
Hot food
Pizza slices run 390 to 440 calories, chicken goujons 380, and the chicken burger 540. Whole pizzas are 1,100 to 1,200, firmly in sharing territory.
Lighter choices
The lightest full meals on the menu: a vegan sausage roll (328) with a tea (40) is under 370 calories total. Porridge (320) with a flat white (90) is 410. A roast veg and humous sandwich (350) with water keeps lunch light too. And remember the meal deals do not change the calories, only the price, so deal away.
A sense of proportion
A typical adult lunch is often estimated at around 600 calories, which means a bake deal or a sandwich deal sits comfortably in normal lunch territory. Greggs is not health food, but with the numbers on the board it is easy to build a lunch that fits your day.
