Super Bowl Hangover Food Index: Best and Worst Breakfasts for Recovery

Touchdown! NFL’s biggest game night just came to an end, and whether your team has won or lost, one thing is guaranteed: celebrations (or consolation) drinks! Cue the infamous “Super Bowl Flu” – the widespread absenteeism that hits the following Monday, fueled by a late night in football and intense hangovers.  

In 2025, 22+ million Americans and 16+ million Canadians reported experiencing the Super Bowl Flu. To help fans improve their chances of a smoother Monday comeback, we created the first-ever Super Bowl Hangover Food Index – a data-driven ranking of popular fast-food breakfast items and beverages.  

Each item was scored on its nutritional recovery potential based on electrolytes, carbohydrates, hydration, and digestibility – key factors that influence your chances of easing hangover symptoms. Rankings were further supported by expert insight from sports dietitian Dr. Natalie Rizzo, MS, RD, who weighed in on why certain items are or aren’t a safe bet for post-game recovery.  

Key Findings: 

• McDonald’s ranks #1 as the best overall fast-food chain for hangover recovery, while Dunkin’ Donuts ranks last 

• McDonald’s Fruit & Maple Oatmeal is the #1 best hangover-friendly meal (65/100); their Bacon, Egg & Cheese Biscuit and Taco Bell’s Breakfast Crunchwrap delivers the worst odds of recovery (43/100) 

• Powerade and Pedialyte are the highest-rated hangover beverages (78/100), while black coffee ranks lowest at 15/100 

Breakfasts that can still save your Monday  

#1 McDonald’s Fruit & Maple Oatmeal – 65/100 (Best bet in curing your hangover) 

This breakfast offers the best odds of a smoother recovery, thanks to its combination of easy-to-digest carbs (8/10), fruit-based hydration (5/10), and minimal fat. It delivers quick energy without upsetting your stomach, making it a clear favorite to get you back on your feet soon rather than later. 

Dr. Natalie Rizzo, MS, RD states: 

“This is definitely my top pick. You get hydration and electrolytes from the fruit, easy to digest carbs from the oatmeal, sugar, and barely any fat.” 

#2 Starbucks Spinach, Feta & Egg White Wrap – 58/100  

A strong contender with solid recovery chances – especially if you’re dehydrated and craving something savory. With a good hit of sodium and carbs (5/10), plus lower fat for easier digestion (7/10), this wrap is a safe bet that won’t fumble your stomach. 

Dr. Natalie Rizzo, MS, RD shares: 

“This wrap has about 30% daily sodium and 45 grams of carbs. It has spinach, which contributes to hydration, and it’s not as greasy/fatty, making it good for digestibility.” 

#3 Dunkin’ Bacon, Egg & Cheese and McDonald’s Egg McMuffin – 53/100 

Tied for third, these breakfast classics offer respectable recovery odds thanks to a better carb-to-fat balance than most similar sandwiches. While they won’t technically hydrate you, they’re less likely to slow digestion, making them a reasonable pick when you want something savory without going all-in. 

Dr. Natalie Rizzo, MS, RD comments: 

 “These sandwiches have more carbs and less fat than a lot of the others, so it’s rated higher in the carbs and digestibility categories.” 

Last: McDonald’s Bacon, Egg & Cheese and Taco Bell Breakfast Crunchwrap – 43/100 (Worst hangover cure odds) 

Despite the high sodium, these breakfasts don’t do your hangover any favors. It’s low in carbs, heavy on fat, and missing hydration-friendly ingredients – meaning it’s more likely to extend your hangover suffering than speed up the recovery. 

Dr. Natalie Rizzo, MS, RD says: 

“This sandwich has half your daily sodium allotment in one sitting, so the electrolytes are high. It’s not very high in carbs. It doesn’t have any plant-based foods that contribute to hydration, and it’s very fatty, so both hydration and digestibility are low.” 

Top hangover recovery drinks for your ‘pour’ decisions  

#1 Powerade and Pedialyte – 78/100 (Best bet for rehydration) 

Powerade and Pedialyte top the board with the strongest chances of rehydration, delivering a balanced mix of electrolytes, and carbs. It’s a reliable, no-nonsense pick that helps replenish what your body burned through the night before.  

#2 Liquid IV and BodyArmor – 73/100  

Both Liquid IV and BodyArmor post balanced, well-rounded scores, landing 8s across hydration and digestibility. Liquid I.V. brings fast-absorbing electrolytes, while BodyArmor adds potassium and natural hydration support. Neither is a runaway winner, but both offer good recovery odds without going all-in. 

#3 Gatorade – 69/100  

The classic NFL favorite just makes the podium, and the data proves why. It scores 9/10 for electrolytes and hydration, and 6/10 for carbs, making it one of the most well-balance recovery drinks on the board. It doesn’t quite hit the same peak hydration as Pedialyte, but it’s dependable and a cult favorite for a reason.  

Last: Black coffee – 15/100  

Black coffee may feel like the obvious move, but the numbers say otherwise. With zero electrolytes, 1/10 hydration, and minimal carbs, it ranks dead last for recovery. It might get your eyes open, but when it comes to curing a hangover, it’s all buzz and no benefit. 

Conclusion 

Super Bowl hangovers may be inevitable, but suffering through them doesn’t have to be. Let our Hangover Index guide you this February as you stock up not just on game-day snacks and drinks, but on the meals and beverages that can help you bounce back the next morning. 

Methodology 

In January 2026, we collected nutritional data on each breakfast item and beverages to analyze the following factors: electrolytes, carbohydrates, hydration, and digestibility levels.  

Each item, alongside Dr. Natalie Rizzo, MS, RD, was scored across the four categories, then normalized to a 0-100 scale, to discover the best hangover-friendly foods and beverages. 

Dr. Natalie Rizzo, MS, RD is a registered dietitian who helps athletes fuel their fitness goals using science-based sports nutrition strategies. She is also the founder of Greenletes, a successful plant-based sports nutrition company, and has been featured in national publications including Today.com, Runner’s World, NBC News, and more. 

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