Greggs Nutrition and Allergens Guide 2026

Knowing what is in your food matters, whether you are counting calories, managing an allergy or just curious. Greggs publishes full nutrition and allergen information, and this guide explains how to find it and what to watch for.

Where to find the information

Greggs provides nutrition data in several places:

• In store. Ask the staff for the allergen folder, which every shop is required to keep. It lists the 14 major allergens for every product.
• Online. The Greggs website has a nutrition section with calories, fat, saturates, sugar and salt per item.
• On this site. Our calorie calculator lets you build a meal and see the totals, and menu pages show calories per item.

If you have a serious allergy, always check the in store folder on the day. Recipes can change, and the folder is the definitive source.

Calories at a glance

To give a sense of the range, here are some typical figures:

• Lightest: black tea (virtually zero), iced latte around 100 calories, Yum Yum around 210 calories
• Mid range: sausage roll 327 calories, sandwich deals 400 to 500 calories, doughnuts 250 to 300 calories
• Heaviest: pizza slices and some hot food 500 to 600 calories, custard slice 350 calories, large hot chocolate 350 plus

A typical Greggs lunch of a bake, a drink and a sweet treat lands between 700 and 900 calories. Fine as an occasional meal, worth knowing about as a daily habit.

The 14 major allergens

UK law requires highlighting of 14 allergens, and Greggs complies fully. The ones most relevant at Greggs:

• Gluten. Present in almost all bakery items, sandwiches, doughnuts and bakes. The gluten free range is limited, so coeliacs need to choose carefully.
• Milk. In most pastries, custards, chocolates and coffees made with dairy milk.
• Egg. In many baked goods and glazes.
• Soya. Appears in several products including some vegan items.
• Mustard, sesame, celery. Present in various sandwiches and salads.

Cross contamination

This is important. Greggs shops handle unpackaged food in shared display areas, and the company is open about the fact that it cannot guarantee zero cross contamination. If you have a severe allergy, particularly to nuts or gluten, speak to the staff and read the allergen folder carefully before buying.

Vegan and vegetarian labelling

Vegan items are clearly labelled, which helps, but vegan does not mean allergen free. Several vegan products contain soya, gluten or mustard. Always check the specific allergens rather than assuming.

Tips for managing your diet at Greggs

• Check before you queue. Look up calories and allergens online before you visit, especially for new items.
• Ask the staff. They are trained on allergens and can show you the folder. Do not feel awkward about asking.
• Watch the drinks. Milks, syrups and powders carry allergens too, not just the food.
• Use the calculator. Build your planned meal on our calorie calculator page to see the full picture before you order.

The honest summary

Greggs is better than many high street chains at making this information available and training staff to help. But it is still a busy bakery handling unpackaged food, so personal responsibility matters. Check the folder, ask questions and enjoy your food with confidence.

Greggs Menu Prices is an independent fan site, not affiliated with Greggs plc. Prices checked October 2026 and may vary by location.