We all know that breakfast is the most important meal of the day, but getting it on the run can be dicey.

Fitness magazine took a closer look at what's to be had at McDonald's, Starbucks and more, ranking their best and worst offerings.

Some of the findings:

The best: McDonald's Egg McMuffin (300 calories, 12 grams of fat); Starbucks' tall cafe au lait with nonfat milk (60 calories, no fat); and Dunkin Donuts' French cruller (150 calories, 8 grams of fat).

The worst: McDonald's Spanish Omelet bagel (710 calories, 40 grams of fat); Starbucks' grande caramel mocha with whole milk and whipped cream (470 calories, 21 grams fat); and Dunkin Donuts' chocolate frosted cake doughnut (360 calories, 20 grams fat).

Some general take-out breakfast tips: Be wary of anything on a croissant, bagel or biscuit, as opposed to an English muffin. Consider a nutritious breakfast bar instead of coffee alone for breakfast. And if you find yourself in a doughnut shop, choose the "airier" types of doughnuts over the cake type. The latter packs up to twice the fat and 100 more calories.

Milwaukee Journal Sentinel