It depends on the Hotel and your preferences selected in your Hilton Honors online profile. For instance, breakfast at HGI is free if you select that in your preferences, otherwise you will get 750 bonus points while at a Hilton or Doubletree it's free or you can get 1,000 points. You can also select free available room upgrades over bonus points, which can be nice if they put you in a suite or closer to the executive floor lounge, where breakfast is often served.
For Hampton, select the bonus points. All the rooms have water and a complimentary snack in my experience, so selecting it instead of points doesn't get you anything different.
To select, log into your HHonors account, go to "My Profile in the left navigation and select "VIP Hotel Benefits" and select the hotels to select/change the benefit preference.
All brands have free internet for Gold and up. Gold gets a 25% point bonus for points earned on stays.
Here's the official list of benefits:
http://hhonors1.hilton.com/en_US/hh/about/gold.do