Lowest Calorie Greggs Items: Full Under 400 & Under 300 Calorie Guide
Eating on the go at Greggs does not mean sacrificing calorie targets. Whether tracking macros or looking for a lighter lunch, dozens of savoury rolls, soups, porridge pots, and sandwiches sit comfortably under 400 calories. Here is the verified ranking from official published nutritional data.
In this guide
Quick Answer: What Is the Lowest Calorie Food at Greggs?
Excluding black coffees and plain teas, the lowest-calorie hot lunch option is Tomato Soup at 195 kcal. For breakfast, Simply Creamy Porridge delivers sustained energy at 249 kcal.
If you want a lunchtime sandwich, the classic Ham Sandwich is the lowest-calorie pre-packed bread option at 258 kcal with 15g of protein, while the fresh Side Salad contains just 14 kcal.
Top 10 Solid Food Items Under 300 Calories
Every item in this table is a single-portion meal, snack, or breakfast option under 300 kcal verified against published nutritional specifications:
| Item Name | Category | Calories | Protein | London Collection Price |
|---|---|---|---|---|
| Side Salad | Sandwiches & Salads | 14 kcal | 1.1g | Varies |
| Apple & Strawberry Fruit Pot | Sweet Treats | 43 kcal | 0.5g | £1.70 |
| Pineapple Fruit Pot | Sweet Treats | 55 kcal | 0.6g | £1.70 |
| Fat Free Greek Style Yoghurt | Sweet Treats | 114 kcal | 7.1g | £1.90 |
| Hash Browns (2 pack) | Breakfast | 154 kcal | 1.1g | £1.00 |
| Tomato Soup | Hot Food | 195 kcal | 4.8g | £2.80 |
| Apple & Cinnamon Porridge | Breakfast | 232 kcal | 8.0g | £1.85 |
| Simply Creamy Porridge | Breakfast | 249 kcal | 7.5g | £1.85 |
| Ham Sandwich | Sandwiches & Salads | 258 kcal | 15.0g | £1.80 |
| All Butter Croissant | Breakfast | 292 kcal | 7.1g | £1.45 |
Low-Calorie Savouries & Bakes (Under 400 Kcal)
Traditional puff pastry bakes are calorie-dense due to laminated butter or vegetable shortening. However, several savouries remain under 350 kcal:
• Chicken Rolls (305 kcal, 8.5g protein, £1.60)
• Vegan Sausage Roll (308 kcal, 11g protein, £1.60)
• Standard Pork Sausage Roll (347 kcal, 9.1g protein, £1.60)
By comparison, heavier bakes like the Steak Bake (411 kcal) and Cheese & Onion Bake (436 kcal) exceed the 400-calorie threshold.
Frequently Asked Questions
Is the Greggs Vegan Sausage Roll lower in calories than the pork roll?
Yes. The Greggs Vegan Sausage Roll contains 308 kcal, making it 39 calories lighter than the standard pork Sausage Roll at 347 kcal, while delivering 11g of plant protein.
Which Greggs breakfast item has the fewest calories?
Excluding individual Hash Browns (154 kcal), the lowest calorie breakfast meal is the Apple & Cinnamon Flavour Porridge at 232 kcal, followed closely by Simply Creamy Porridge at 249 kcal.
Reference source: Official Greggs Website ↗
