Eggs & Omelettes

$4.95, and 360 calories. It's 100 calories more than a side of toast and 170 more than an English Muffin.

The earliest written mention of bagels comes from Jewish community regulations in Kraków in 1610, and cream cheese arrived much later, in upstate New York in the 1870s, before a New York company sold it under the Philadelphia name.

10 grams of fat and 12 of protein. Gluten, milk and wheat are listed. It's the cheapest filling breakfast here.

Brioche is bread enriched with butter and eggs, so this sandwich starts rich before anything goes inside it. Then comes the filling.

Scrambled egg, smoked bacon, grilled ham, grilled tomato, melted cheddar and mayonnaise, with seasoned breakfast potatoes on the side, add up to 1,030 calories and 48 grams of protein.

The sodium is 1,920 mg. That's the second-highest among the egg dishes. Order it as brunch, not breakfast before a big lunch.

13 grams of carbohydrate with 55 grams of protein. No dish on this menu with that much protein has fewer carbs.

So it's the low-carb breakfast. It's not a light one. 91 grams of fat come from three kinds of cheese, avocado and sour cream folded into three eggs.

Milk and eggs are the only allergens, it's vegetarian, and with no gluten or wheat listed it's a breakfast plate a coeliac can order, as long as the toast that comes with it stays off the plate.

At 190 calories and 1.5 grams of fat, it's the leanest bread choice at breakfast, and lighter than a side of toast by 70 calories, though milk and soy are both on its allergen list where the toast has neither.

Samuel Bath Thomas started baking his muffins in New York in 1880. The nooks and crannies he advertised come from splitting it with a fork rather than slicing. A knife flattens them.

$2.95. 6 grams of protein.

You pick any four fillings from a list of 15, which works out to 1,365 possible omelettes, and the nutrition sheet gives just one figure for all of them.

That figure is 630 calories with 4 grams of carbohydrate. Treat it as a starting point. Bacon, ham and the four cheeses on offer will push it up; spinach, tomato and peppers won't.

Only eggs and milk are listed. For a low-carb breakfast, pick avocado, spinach, mushrooms and Swiss.

Two eggs, 280 calories, 150 mg of sodium. It's the lowest-salt plate in the eggs and omelettes section.

The plate comes with potatoes or tomatoes and a choice of toast, bagel or English Muffin, and that choice changes the meal more than the eggs do, since the Side of Breakfast Potatoes alone runs 630 calories.

Pick tomatoes. Pick the English Muffin. The eggs and muffin come to about 470 calories before the tomatoes.

The calories add up exactly, 280 for the eggs and 240 for the Side of Chicken Sausage making this plate's 520, so ordering them together is a pricing decision rather than a different recipe.

And the price favours the combination. $18.95 here against $20.45 for the eggs and the sausage side ordered separately. That's $1.50 saved.

40 grams of protein, second to the ham among the three. Sodium is 1,440 mg.

44 grams of protein for 440 calories. No breakfast plate in the section gives you more protein per calorie.

The trade is sodium, 1,770 mg, the third-highest in the eggs and omelettes section, because ham is cured in salt long before it reaches the grill, and grilling drives off water and concentrates it further.

$18.95. Choose tomatoes over potatoes. Drink water.

The published sodium for this plate is 220 mg, yet the Side of Bacon on its own is listed at 540, so one of those two figures has to be wrong.

The calories do line up. 280 for the eggs plus 200 for the bacon side makes 480, exactly this plate's number. I'd trust the calories and assume the lower sodium is the error.

25 grams of protein, the least of the three meat versions. $18.95.

$31.50 to $33.95, the most expensive breakfast on the menu by more than $10. It's a grilled ribeye with two eggs, potatoes or tomatoes, and toast.

The plate itself is 660 calories with 2 grams of carbohydrate, which makes it the most protein you can get at breakfast without a starch, 45 grams, as long as you take tomatoes and skip the toast.

The dinner Grilled Rib-Eye is 1,360 calories. This is about half that. Order it medium-rare.

The story places the first loco moco at the Lincoln Grill in Hilo, Hawaii, in 1949, where teenagers from a local sports club wanted something cheap and filling that wasn't a sandwich.

It's rice, a hamburger patty, a fried egg and brown gravy. Here the patty is Certified Angus Beef, with grilled onions, a sunny-side-up egg and shiitake mushroom gravy over steamed rice. 1,750 calories.

The heaviest plate in the eggs and omelettes section on every count. Oddly, gluten isn't listed, only milk and eggs.

200 calories and 14 grams of protein. No allergens are listed.

Pork isn't one of the nine major allergens under US labelling law, which is why bacon can come up clean on an allergen list while still being off limits for anyone keeping halal or kosher.

540 mg of sodium. $6.95, the same as the Side of Chicken Sausage. The sausage gives you 12 more grams of protein.

24 grams of protein in 160 calories, 15 grams for every 100 calories, which beats every other item in the eggs and omelettes section.

Salt is what you pay for it. 980 mg, the most of the three breakfast meats. Ham is cured, and cured meat is salty by design.

At $5.95 it's also the cheapest of them. 6 grams of fat.

At 630 calories, this side outweighs the entire Farm Fresh Eggs with Old Smokehouse Bacon plate, two eggs and bacon together, by 150 calories, which is worth knowing before you choose potatoes over tomatoes.

37 grams of fat. 66 grams of carbohydrate. Milk is listed.

$4.95. If breakfast is supposed to be light, the tomatoes are the whole decision.

26 grams of protein for 240 calories. That's the most protein of the three breakfast meat sides.

Chicken sausage runs leaner than pork because chicken meat carries less fat, and here that shows up as 14 grams of fat against 16 in the Side of Bacon, even though the sausage portion has 40 more calories.

No allergens are listed. 680 mg of sodium. $6.95.

260 calories, 4 grams of fat and 480 mg of sodium, and gluten and wheat are the only allergens, so it's the simplest bread choice on the breakfast menu for anyone avoiding milk or soy.

$2.95, the same as the English Muffin. The muffin is 70 calories lighter.

Toast is for eggs. Get it with the Farm Fresh Eggs. Dip it into the yolk.

46 grams of saturated fat, the most in the eggs and omelettes section, ahead even of the Loco Moco, and more than twice the 20-gram daily value in a single omelette.

Fresh spinach, smoked bacon, sautéed mushrooms, green onion and melted cheese go inside. 1,050 calories. Gluten and wheat are listed, while the California Omelette lists neither.

14 grams of carbohydrate and 48 of protein. For a coeliac, order the California instead.