Greggs Items Under 300 Calories UK 2026
Greggs Items Under 300 Calories
UK 2026 — Full Menu Guide
I went through the entire Greggs menu — every breakfast, snack, salad and drink — and pulled out every single item under 300 calories. Spoiler: there’s more than you’d think, and the new summer additions are 🔥.
When I first started trying to eat lighter at Greggs, I assumed my options were basically a fruit pot and a black coffee. But after going through the full 2026 nutritional data, I was genuinely surprised. Greggs has a proper range of filling, tasty items under 300 calories — including several new summer 2026 additions that are both fresh and low on calories. Here’s everything you need to know.
🥗 Every Greggs Item Under 300 Calories (2026)
Here’s your definitive list — organised by category. All calorie figures are based on official Greggs nutritional data and trusted UK food tracking sources for 2026.
| Item | Calories | Price | Category | Diet Tag |
|---|---|---|---|---|
| Americano (Black) | 11 kcal | £1.95 | Hot Drinks | VG |
| Tea (black) | 11 kcal | £1.35 | Hot Drinks | VG |
| Flat White | 114 kcal | £2.40 | Hot Drinks | V |
| Cappuccino | 115 kcal | £2.25 | Hot Drinks | V |
| Mango Lemonade (iced) ☀️ | ~120 kcal | – | Cold Drinks | VG NEW |
| Still Water (500ml) | 0 kcal | £1.40 | Cold Drinks | VG |
| Melon & Grape Fruit Pot | 48 kcal | £1.50 | Snacks & Fruit | VG |
| Apple & Strawberry Fruit Pot | 43 kcal | £1.70 | Snacks & Fruit | VG |
| Simply Creamy Porridge | 249 kcal | £1.65 | Breakfast | V |
| Apple & Cinnamon Porridge | 222 kcal | £1.65 | Breakfast | V |
| Porridge Pot (Golden Syrup) | 249 kcal | £1.45 | Breakfast | V |
| Hash Brown (Each) | 154 kcal | £1.30 | Breakfast | V |
| Chicken, Grains & Greens with Egg ☀️ | ~270 kcal | – | Salads | Protein NEW |
| Chicken Caesar Salad with Egg ☀️ | ~285 kcal | – | Salads | Protein NEW |
| Tomato & Mozzarella Pasta Pot ☀️ | ~290 kcal | – | Pasta / Salads | V NEW |
| Tomato Soup | 195 kcal | £2.55 | Hot Food | VG |
Heads up on estimates: Items marked with ~ are calorie estimates. Greggs’ full nutritional PDF for several summer 2026 additions (like the new salads) was not published at time of writing. Always check the Greggs app or in-store signage for the most current figures before ordering. Prices shown are Standard high-street pricing — use our Price Finder tool to check City/London or franchise/airport pricing near you.
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📊 Calories at a Glance — Visual Comparison
A quick look at how the lightest Greggs options stack up against the 300-calorie limit.
Check out Greggs Summer Menu 2026
☀️ Summer 2026 New Arrivals Worth Knowing
From 7 May 2026, Greggs rolled out its summer menu. Here’s which new additions are actually diet-friendly — and which ones to approach with caution.
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💡 3 Smart Sub-300 Combos for Your Next Visit
Here’s how I’d personally put together a balanced Greggs meal without going over 300 calories total.
Pro tip: Download the Greggs app to pre-order, check live calorie info by store, and access exclusive deals — including a free Mango Lemonade for first-time app users as part of the summer 2026 launch promotion.
Check out Greggs Secret Menu UK 2026
❓ Frequently Asked Questions
Quick answers to the most searched questions about Greggs low-calorie options in 2026.
The absolute lightest things you can order are a black tea or black Americano coffee, both around 11 calories. For food, the Apple & Strawberry Fruit Pot at just 43 calories is the lowest-calorie solid option on the menu, just ahead of the Melon & Grape Fruit Pot at 48 calories. Both fruit pots are vegan-friendly too.
Not quite — this is a common mix-up. According to Greggs’ own published nutritional data, the Vegan Sausage Roll actually contains 308 calories per portion (101g), which puts it just over our 300-calorie cut-off. It’s made with seasoned Quorn™ wrapped in puff pastry, and it’s still one of the best vegan savoury options on the menu — just don’t count it among the “under 300” picks. If you want something plant-based and genuinely under the limit, the fruit pots (43–48 kcal) or a Melon & Grape Fruit Pot paired with a hot drink are safer bets.
Absolutely — in fact the summer 2026 menu is Greggs’ most health-conscious seasonal launch yet. The new Chicken, Grains & Greens with Egg, Chicken Caesar Salad with Egg, and Tomato & Mozzarella Pasta Pot are all estimated to come in under or right around 300 calories, while being genuinely filling and nutritious.
Greggs offers three porridge options: Simply Creamy Porridge at 210 kcal, Original Oats Porridge at around 254 kcal, and Golden Syrup Porridge at approximately 272 kcal. All three are under 300 calories and are among the best breakfast choices if you’re watching your intake.
Definitely — as long as you choose wisely. Stick to fruit pots, porridge, salad bowls, black coffee, and the Vegan Sausage Roll and you can enjoy Greggs regularly without blowing your daily calorie target. Avoid the Yum Yum (619 kcal), Steak Bake, and sausage bakes if you’re in a calorie deficit.
The new Mango Lemonade launched as part of Greggs’ summer 2026 menu is estimated at around 120 calories. It’s served over ice and made with mango-flavoured lemonade. For a first-time app users in summer 2026, Greggs was even offering it for free as a promotional offer — so it’s worth downloading the app.
My Final Take 🌿
Greggs in 2026 is genuinely more diet-friendly than people give it credit for. Between the fruit pots, porridge pots, vegan sausage roll, and the brilliant new summer salads and pasta pots, there are more than a dozen items under 300 calories — many of which are actually filling. My personal pick? The Chicken, Grains & Greens with Egg for lunch paired with a black Americano. Under 280 calories, high in protein, and honestly? Delicious.
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