ParrotPalGreggs calories and protein: the sausage roll, steak bake and more
Greggs' own figures for ten items, with the protein in each.
Greggs Sausage Roll
Per roll (103 g)Greggs Sausage Roll: 347 kcal, 9.1 g protein, 24 g fat, 24 g carbs (103 g)
Source: Greggs nutrition information, greggs.com, checked 1 October 2026. Recipes change, so check greggs.com.
Greggs calories and protein, item by item
Shown in menu order. Tap a button to sort.
| Item (weight) | kcal | Protein | g per 100 kcal |
|---|---|---|---|
| Sausage Roll103 g | 347 | 9.1 g | 2.6 g |
| Vegan Roll (Pork-Free)101 g | 308 | 11 g | 3.6 g |
| Chicken Roll99 g | 305 | 8.5 g | 2.8 g |
| Steak Bake136.4 g | 411 | 15 g | 3.6 g |
| Chicken Bake150.4 g | 426 | 13 g | 3.1 g |
| Sausage, Bean & Cheese Melt149.4 g | 456 | 11 g | 2.4 g |
| Sausage Breakfast Roll154 g | 377 | 17 g | 4.5 g |
| Bacon Breakfast Roll119.5 g | 321 | 19 g | 5.9 g |
| Sausage and Omelette Breakfast Roll178 g | 395 | 20 g | 5.1 g |
| Roast Chicken Mayonnaise Baguette222.4 g | 458 | 24 g | 5.2 g |
Source: Greggs nutrition information, greggs.com, checked 1 October 2026. Each name links to the item on greggs.com. Protein per 100 kcal is our calculation from those figures. Recipes change, so check greggs.com.
Pick two for lunch
TogetherGreggs sausage roll and steak bake nutrition
A Greggs Steak Bake is 411 kcal with 15 g of protein. Here it is next to the sausage roll, from Greggs' own figures.
| Per item | Sausage Roll | Steak Bake |
|---|---|---|
| Weight | 103 g | 136.4 g |
| Energy | 347 kcal | 411 kcal |
| Protein | 9.1 g | 15 g |
| Fat | 24 g | 26 g |
| Carbs | 24 g | 29 g |
| Salt | 1.5 g | 1.4 g |
Source: Greggs nutrition information, greggs.com, checked 1 October 2026.
What our UK members log at Greggs
Among several hundred UK members who logged a Greggs item, the sausage roll was by far the most-logged item. About 1 in 4 of them logged one. The steak bake came second, logged by about 1 in 13.
| Item | Members who logged Greggs |
|---|---|
| Sausage Roll | about 1 in 4 (25%) |
| Steak Bake | about 1 in 13 (8%) |
Aggregated and anonymised ParrotPal food diaries from UK members, February to August 2026. Each figure is the share of members who logged at least one Greggs item, and only items logged by enough members to be reliable are shown. No other single item reached that level. The nutrition figures on this page are Greggs' own, not members' logs. These are patterns in what people logged, not recommendations.
Higher-protein choices at Greggs
From Greggs' own figures, these three have the most protein of the ten items on this page:
- Roast Chicken Mayonnaise Baguette: 24 g of protein, 458 kcal.
- Sausage and Omelette Breakfast Roll: 20 g of protein, 395 kcal.
- Bacon Breakfast Roll: 19 g of protein at 321 kcal. That's the most protein per calorie in the table, about 5.9 g for every 100 kcal.
The Steak Bake has 15 g. The Vegan Roll (Pork-Free) has 11 g, and the Sausage Roll 9.1 g. Use the sort buttons above to see the rest in order.
How a sausage roll fits a day
A sausage roll can fit a day. It brings 347 kcal and 9.1 g of protein, and the rest of the day can carry more of the protein.
- Many people aim for about 25 to 30 g of protein at a meal. A sausage roll with a pot of skyr (150 g, about 16 g of protein and 95 kcal) comes to about 25 g of protein and 442 kcal.
- A glass of semi-skimmed milk (300 ml, about 11 g of protein and 140 kcal) alongside makes about 20 g.
- Other meals can do more of the work: chicken, fish, eggs, yoghurt, beans or tofu.
Skyr and milk values are approximate, from typical UK supermarket labels. Check the label.
What's your own protein number?
Your daily protein target depends on your height and weight. The calculator works it out in 10 seconds, and the lunch picker on this page will then show what share of it two Greggs items cover.
Work out my protein High-protein snacks Free LeanShield scoreQuestions people ask
How many calories in a Greggs sausage roll?
A Greggs Sausage Roll (103 g) has 347 kcal, according to Greggs nutrition information on greggs.com, checked 1 October 2026. Recipes change, so check greggs.com for the latest figures.
How much protein is in a Greggs sausage roll?
9.1 g of protein per sausage roll, with 347 kcal. That works out at about 2.6 g of protein for every 100 kcal.
How many carbs are in a Greggs sausage roll?
24 g of carbohydrate per sausage roll (103 g), alongside 24 g of fat, 9.1 g of protein and 1.5 g of salt.
How many calories are in a Greggs steak bake?
A Greggs Steak Bake (136.4 g) has 411 kcal, with 15 g of protein, 26 g of fat, 29 g of carbs and 1.4 g of salt.
Which Greggs item has the most protein?
Of the ten items on this page, the Roast Chicken Mayonnaise Baguette has the most: 24 g of protein (458 kcal). Next come the Sausage and Omelette Breakfast Roll (20 g, 395 kcal) and the Bacon Breakfast Roll (19 g, 321 kcal), which gives the most protein per calorie of the ten. Greggs lists its full menu and nutrition on greggs.com.
Also from ParrotPal
Please read. This page is general information, not medical advice. If you have diabetes, kidney disease, a history of disordered eating or any other medical condition, check with your GP or dietitian before changing how you eat.
Greggs is a trademark of Greggs plc. ParrotPal isn't affiliated with or endorsed by Greggs. The nutrition figures are from greggs.com on 1 October 2026, and recipes change, so check greggs.com for the latest. LeanShield™ is ParrotPal's muscle protection score: it rates the habits linked to protecting muscle, is not a medical device and doesn't measure muscle.