In this article
- How we ranked these egg products
- Egg products with fiber compared side by side
- The ten products, one by one
- What counts as added fiber on these labels
- Egg products that sound high fiber but aren’t
- Homemade versus store bought
- How much fiber your breakfast should cover
- Choosing a fiber friendly egg product
- When the label in your hand differs
- Egg products and added fiber: what shoppers ask
- Sources
The egg products with fiber worth buying owe almost none of it to the egg. In USDA’s branded food records, the leader is an organic egg white burrito at 5 grams, and its fiber comes from a whole wheat tortilla, black beans and garbanzo beans.
So when you scan a freezer case for added fiber, you’re really shopping for the wrapper and the filling. Eggs themselves list 0 grams of fiber, whole or white.
Below, ten products are ranked by fiber per serving, with the calories, protein and sodium that come along for the ride.
How we ranked these egg products
Every product here has a record in USDA FoodData Central, the federal database where brands submit their label data. We searched for high fiber egg foods, meaning egg based breakfast items carrying any fiber at all, then sorted them by grams per serving.
We also worked out fiber per 100 calories. That second number matters, because a product can post a decent gram count simply by being big.
Mayo Clinic’s guidance works out to about 14 grams of fiber per 1,000 calories, or 1.4 grams per 100 calories. We use that as the line between a product that pulls its weight and one that coasts.
- Fiber per serving, straight from the brand’s USDA record
- Fiber per 100 calories, against the 1.4 gram benchmark
- Protein, saturated fat and sodium, since a fiber win can come with costs
- Where the fiber actually comes from, read off the ingredient list
Egg products with fiber compared side by side
| Product | Serving | Fiber | Fiber per 100 kcal | Calories | Protein | Sodium |
|---|---|---|---|---|---|---|
| Simple Truth Organic egg white breakfast burrito | 1 burrito (155 g) | 5 g | 2.1 g | 240 | 8 g | 480 mg |
| Jimmy Dean Spinach & Bacon whole wheat wrap | 1 wrap (119 g) | 4 g | 1.3 g | 310 | 14 g | 640 mg |
| JUST Egg sous vide plant bites | 1 serving (119 g) | 3 g | 1.5 g | 200 | 9 g | 350 mg |
| Good Food Made Simple Sriracha Scramble burrito | 1 burrito (142 g) | 3 g | 1.1 g | 270 | 13 g | 420 mg |
| Jimmy Dean Southwest Style wrap | 1 wrap (119 g) | 3 g | 1.0 g | 300 | 13 g | 600 mg |
| Jimmy Dean breakfast burrito bowl with chorizo | 1 bowl (255 g) | 3 g | 0.7 g | 410 | 21 g | 1,200 mg |
| Jimmy Dean turkey sausage egg white English muffin | 1 sandwich (143 g) | 2 g | 0.7 g | 270 | 18 g | 710 mg |
| Lean Cuisine turkey sausage English muffin | 1 sandwich (127 g) | 2 g | 0.9 g | 220 | 15 g | 680 mg |
| ShopRite broccoli cheddar egg bites | 4 pieces (153 g) | 2 g | 0.6 g | 360 | 18 g | 500 mg |
| Wegmans spinach & kale egg white bites | 2 bites (130 g) | 1 g | 0.5 g | 220 | 14 g | 420 mg |
Only two products clear the 1.4 gram benchmark: the Simple Truth burrito and the JUST Egg bites. Everything else delivers fiber more slowly than the calories arrive.
For scale, FDA sets the Daily Value for fiber at 28 grams. The top burrito covers about 18% of that, while the egg white bites at the bottom cover about 4%.
The ten products, one by one
1. Simple Truth Organic egg white breakfast burrito: 5 g
This is the clear winner. The tortilla is made with organic whole wheat flour, and the filling stacks potatoes, basmati rice, corn, garbanzo beans and black beans around the egg whites.
Best for: anyone who wants the most fiber per calorie in a handheld. Drawback: at 8 grams, its protein is the lowest of the burritos and wraps here.
2. Jimmy Dean Spinach & Bacon whole wheat wrap: 4 g
A whole wheat tortilla does most of the work here, with spinach and caramelized onions adding a little more. Whole eggs and white cheddar bring 14 grams of protein.
Best for: a filling wrap with solid protein. Drawback: 6 grams of saturated fat and 640 milligrams of sodium.
3. JUST Egg sous vide plant bites: 3 g
These are made from mung bean protein instead of eggs, with a vegetable blend of poblano, corn, black beans and peppers. At 200 calories, they post the second best fiber density on the list.
Best for: plant based eaters and anyone avoiding eggs. Drawback: 9 grams of protein, well below the egg based bites.
4. Good Food Made Simple Sriracha Scramble burrito: 3 g
Organic sweet potatoes, black beans and spinach join cage free egg whites inside a tortilla that mixes wheat flour with whole wheat flour. Its 420 milligrams of sodium is the lowest of any burrito or wrap here.
Best for: a spicy option that keeps sodium in check. Drawback: refined wheat flour comes first in the tortilla.
5. Jimmy Dean Southwest Style wrap: 3 g
The fiber traces back to a whole wheat tortilla, black beans and corn. Powdered cellulose does appear, but only as an anticaking agent in the cheese, not as a listed fiber ingredient.
Best for: a turkey sausage wrap with 13 grams of protein. Drawback: 600 milligrams of sodium.
6. Jimmy Dean breakfast burrito bowl with chorizo: 3 g
Black beans, roasted corn, peppers and red potatoes supply the fiber. The bowl also brings 21 grams of protein, the most on this list.
Best for: a big appetite. Drawback: 1,200 milligrams of sodium (52% DV) and 10 grams of saturated fat, which is half a day’s worth.
7. Jimmy Dean turkey sausage egg white English muffin: 2 g
Some whole grain wheat flour is in the muffin, though enriched flour is listed first. You get 18 grams of protein for 270 calories.
Best for: a high protein sandwich. Drawback: 710 milligrams of sodium and only 2 grams of fiber.
8. Lean Cuisine turkey sausage English muffin: 2 g
The muffin is built on enriched bleached wheat flour, with no whole grain flour in the listed ingredients. Even so, it lands at 2 grams.
Best for: the lowest calorie sandwich here, at 220. Drawback: 680 milligrams of sodium.
9. ShopRite broccoli cheddar egg bites: 2 g
Four pieces carry 2 grams of fiber and 18 grams of protein. The cost is steep, though: 360 calories and 15 grams of saturated fat.
Best for: a protein heavy snack you split. Drawback: three quarters of a day’s saturated fat in one serving.
10. Wegmans spinach & kale egg white bites: 1 g
Spinach and kale sound promising, but cottage cheese, Monterey Jack and yogurt are all listed ahead of the greens. The result is 1 gram of fiber with 9 grams of saturated fat.
Best for: a soft, savory bite. Drawback: very little fiber for the greens on the label.
Comparing a few breakfast picks before your next grocery run? Our comparison charts set the popular options next to each other.
What counts as added fiber on these labels
FDA counts two kinds of dietary fiber. One is intrinsic and intact fiber, the fiber naturally present in plant foods like whole wheat and beans.
The other is isolated or synthetic fiber, added ingredients such as psyllium husk, cellulose or inulin. These count only when FDA finds a physiological benefit, like lower blood cholesterol or better bowel function.
By that standard, the products above have little true added fiber. Their grams come from intact plant foods inside the burrito or wrap.
That’s not a weakness. Mayo Clinic notes that whole foods offer vitamins, minerals and other nutrients that fiber supplements and added fibers don’t.
Egg products that sound high fiber but aren’t
Two popular items list 0 grams. Egglife’s original egg white wrap is egg whites, xanthan gum, natural flavor, salt and a preservative, with no fiber on its panel.
Bantam’s Garden Veggie egg stuffed bagels also land at 0 grams. The dough is enriched wheat flour, and the peppers and onions appear far down the ingredient list.
The word “veggie” or “garden” on the box tells you a vegetable is present. It doesn’t tell you how much.
Homemade versus store bought
A store burrito tops out around 5 grams. Building your own plate can roughly double that with very little effort.
| Homemade option | What’s on the plate | Fiber |
|---|---|---|
| Bean scramble | 2 scrambled eggs, ½ cup black beans, 1 slice whole wheat toast | 9.5 g |
| Berry side plate | 2 eggs, 1 cup raspberries, 1 slice whole wheat toast | 10.0 g |
| Pea and greens skillet | 2 eggs, 1 cup green peas, 1 cup cooked kale | 13.5 g |
The math uses USDA and Dietary Guidelines figures: black beans at 7.5 grams per half cup, raspberries at 8.0 grams per cup, green peas at 8.8 grams and cooked kale at 4.7 grams per cup. Mayo Clinic puts a slice of whole wheat bread at 2 grams.
Picture a busy Tuesday. You grab the Southwest wrap for 3 grams, add a pear on the way out for 5.5 more, and you’ve reached 8.5 grams before 9 a.m.
How much fiber your breakfast should cover
Mayo Clinic recommends 25 grams a day for women and 38 grams for men up to age 50, then 21 and 30 grams after that. Spread across three meals, breakfast would need to supply roughly 7 to 13 grams.
None of these products gets there alone. Even the 5 gram burrito leaves a gap that a piece of fruit or a side of beans can close.
If you’d like a target built around your own age and sex, our fiber calculator works one out in a few seconds.
Choosing a fiber friendly egg product
Run through this list in the freezer aisle. It takes less than a minute per box.
- Look for whole wheat flour as the first tortilla or bread ingredient
- Check for beans, sweet potato, peas or corn in the filling
- Aim for at least 3 grams of fiber per serving
- Divide fiber by calories: 1.4 grams or more per 100 calories is a strong result
- Keep sodium under 600 milligrams and saturated fat under 6 grams where you can
- Treat “veggie” in the name as a hint, not a promise
FDA’s labeling guidance treats 5% DV or less of a nutrient as low and 20% DV or more as high. For fiber, that means 1.4 grams is low and 5.6 grams is high, so none of these products quite reaches the high mark.
When the label in your hand differs
These figures come from brand submissions to USDA dated between 2021 and 2023. Recipes change, so the package label is always the final word.
A brand could swap in a refined tortilla or drop the beans without changing the product name. If the box in front of you shows a different fiber number from the one here, trust the box.
The same goes for the reverse: a reformulated wrap might gain fiber. Reading the panel each time you switch brands is the one habit that keeps this ranking useful.
Egg products and added fiber: what shoppers ask
Which egg product has the most fiber?
Among the products we checked, Simple Truth’s organic egg white breakfast burrito leads with 5 grams per burrito. Its fiber comes from a whole wheat tortilla, black beans and garbanzo beans.
Do egg white wraps have fiber?
No. Egglife’s original egg white wrap lists 0 grams of fiber per 28 gram wrap. Its xanthan gum doesn’t add any declared fiber.
Are frozen breakfast burritos a good source of fiber?
Some are. Burritos made with whole wheat tortillas and beans reached 3 to 5 grams in USDA records, while sandwiches on English muffins stayed at 2 grams.
Do egg bites have fiber?
Usually very little. Most egg bites we checked list 0 to 2 grams, with the plant based JUST Egg bites reaching 3 grams thanks to corn and black beans.
Is the fiber in breakfast wraps added fiber?
Mostly not. In the wraps we checked, the fiber comes from whole wheat flour, beans and vegetables, which FDA counts as intrinsic and intact fiber.
What is a fortified protein food?
It’s a food with nutrients or ingredients added beyond what it naturally contains. For fiber, FDA only counts added fibers that show a physiological benefit, such as psyllium or cellulose.
How can I get more fiber with a frozen egg breakfast?
Add a side of fruit or beans. A pear adds 5.5 grams and a half cup of black beans adds 7.5 grams.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. “FoodData Central” (branded records: Simple Truth egg white burrito 1913293; Jimmy Dean spinach and bacon wrap 2634398; JUST Egg plant bites 2652496; Good Food Made Simple sriracha burrito 2140415; Jimmy Dean Southwest wrap 2655322; Jimmy Dean burrito bowl 2126949; Jimmy Dean turkey sausage English muffin 2603589; Lean Cuisine English muffin 2107099; ShopRite egg bites 2620502; Wegmans egg white bites 2445617; Egglife wrap 2664098; Bantam bagels 2607318; egg, whole, raw 171287). 2026. fdc.nal.usda.gov
- U.S. Food and Drug Administration. “Questions and Answers on Dietary Fiber.” 2024. www.fda.gov
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. www.fda.gov
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. “Food Sources of Dietary Fiber.” Dietary Guidelines for Americans, 2020 to 2025. www.dietaryguidelines.gov
- Mayo Clinic Staff. “Chart of high-fiber foods.” Mayo Clinic. 2025. www.mayoclinic.org
- Mayo Clinic Staff. “Dietary fiber: Essential for a healthy diet.” Mayo Clinic. 2025. www.mayoclinic.org
