The one redeeming quality about this brunch staple: It contains protein-rich eggs, which are a great source of selenium and vitamin D, says Margaux J. Rathbun, certified nutritional therapy practitioner and creator of nutrition website Authentic Self Wellness. But the benefits of this calorie bomb end there, thanks to toppings like ham and and high-fat Hollandaise sauce—all served on an English muffin.
"All of these types of foods combined together can be difficult to digest, making you feel bloated, tired, and excessively full," Rathbun says.
Exactly how bad are they? Eggs Benedict from one popular breakfast chain come in at a whopping 1,050 calories and 57 grams of fat.
What to order instead: Scrambled eggs and whole wheat toast. Sprinkle your eggs with a little sea salt (if it's available) for added trace minerals, Rathbun says.