9 Unhealthy Breakfast Foods That May Have Fooled You

You'll be shocked to discover that certain breakfast foods aren't as healthy as you thought.

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Healthy and unhealthy breakfast food at table
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Sure, we all know Birthday Cake Pancakes may not be a nutrition-packed superstar at the breakfast table. But some unhealthy foods aren’t so easy to identify! We’re uncovering the sneaky go-to breakfast foods that are actually breakfast flops.

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Bagels

These yeasty, chewy rounds of dough can have anywhere from 200 to 300 calories per bagel, and that’s without your favorite toppings. If you’re a regular fan of bagels, opt for a half topped with sliced avocado, smeared with almond butter or paired with a hard-boiled egg to jump-start your morning.

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Portrait of young woman in underwear eating cereals. Isolated on white
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Dried Fruit Cereals

Whole grain flakes coupled with dried fruit may appear to be the perfect pairing, but unfortunately these cereals are a nightmare for anyone who monitors their carbs. Dried fruits usually pack a sugary punch! Instead, grab a healthy whole grain cereal and add in your own freeze-dried fruits.

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Granola

While there are some healthy options for granola, many are packed with added sugars, saturated fats or as many calories as French fries (1 cup = 312 calories and 1 cup granola = 300 calories)!

Stick to sprinkling granola on plain yogurt instead.

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Smoothies

Walk into a smoothie shop and you might be surprised to find out most smoothies have 350 to 400 calories and over 100 grams of carbs. Liquid calories have also been shown to be less satisfying than whole foods. Though smoothies boast a big serving of fruits and vegetables, you’re better off eating ’em.

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strawberry yogurt in glass with vintage spoon and cloth place on white wooden background. pink yogurt. pink yoghurt, strawberry yoghurt.
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Flavored Yogurt

Just compare the stats for 1 cup plain Greek yogurt (120 calories, 22 grams of protein and 9 grams of carbohydrates), against 1 cup fruit-flavored yogurt (210 calories, 18 grams of protein and 27 grams of carbohydrates). Whoa!

Power up yogurt with fresh fruit, chia seeds or flaxseeds instead.

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Turkey bacon
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Turkey Bacon

We often think “healthy” when we see the word turkey, but you might be surprised when you do a side-by-side comparison of bacon vs. turkey bacon. Turkey bacon may be leaner, but it actually has less protein and more sodium. Bummer!

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Energy Drinks

Flashy colors make these drinks appear to be healthier alternatives to coffee, but all the buzz around added supplements aren’t worth the risks seen in research. You’re better off sipping good old-fashioned black coffee (skip the sugar-packed drinks at coffee shops) or black tea.

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Muffins

The ingredients in your muffin will weigh in on how healthy each breakfast bread might be. If the muffin tastes more like a cake you may have been deceived! Opt to make Cranberry Oat Muffins or Blueberry Oatmeal Muffins instead.

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Juice

Somehow we lost the 4-oz juice glasses our grandparents used to have, and instead found ourselves with 16-oz tumblers. That full juice glass will pack a whopping 200-plus calories! Sip a 4-ounce pour or simply grab an orange and get the added fiber.

Wendy Jo Peterson, MS, RDN
Wendy Jo is a culinary-trained registered dietitian nutritionist and has published more than 10 books that walk readers through foundational topics like meal prep, using an air fryer, bread making and more. For Taste of Home, Wendy Jo brings her wealth of training to explain the science behind food and how to harness nutrition science for better health outcomes. As the author of the award-winning “Born to Eat: Whole, Healthy Foods from Baby’s First Bite,” Wendy Jo also occasionally covers parent-centric topics like toddler meal ideas for breakfast, lunch and dinner.