Egg and cheese muffin sandwich

Breakfast

Item Rating: 64/100

1 serving (150 grams) contains 300 calories, 15.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		480
% Daily Value*
Total Fat		19.2 g	24%
	Saturated Fat	8.0 g	40%
	Polyunsaturated Fat	0 g
Cholesterol		320.0 mg	106%
Sodium		1120.0 mg	48%
Total Carbohydrates		48 g	17%
	Dietary Fiber	3.2 g	11%
	Sugars	4.8 g
protein		24 g	48%
Vitamin D		64.0 mcg	320%
Calcium		320.0 mg	24%
Iron		3.2 mg	17%
Potassium		240 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 172 cal (37.5%)

Protein: 96 cal (20.8%)

Carbs: 192 cal (41.7%)

About Egg and cheese muffin sandwich

The Egg and Cheese Muffin Sandwich is a popular breakfast item rooted in American fast-food culture, but it can also be made fresh at home for a quick and portable meal. Typically consisting of a fried or scrambled egg, a slice of cheese, and an English muffin, this dish is rich in protein and provides a balanced combination of carbohydrates, fats, and essential nutrients. A standard homemade version with whole-grain English muffins, moderate cheese, and an egg contains approximately 300–350 calories, offering around 15–20 grams of protein, 30–35 grams of carbohydrates, and 10–15 grams of fat. It is also a source of calcium, iron, vitamin D, and other key vitamins found in eggs and cheese.

Health Benefits

• High in protein (15–20 grams per serving), which supports muscle repair and satiety.
• Contains calcium (from cheese) and vitamin D (from eggs), which are essential for strong bones and teeth.
• Provides iron (from eggs), which aids in oxygen transport and helps prevent anemia.

Dietary Considerations

Allergens: Contains egg, milk, wheat (if using traditional English muffins)

Suitable for: Lacto-ovo vegetarian, high-protein diets

Not suitable for: Vegan (contains eggs and cheese), dairy-free (contains cheese), gluten-free (unless gluten-free muffins are used)

Selection and Storage

Store the sandwich components (egg, cheese, muffin) separately in airtight containers in the refrigerator for up to 3 days. Reheat fully assembled in a microwave or toaster oven for a fresh taste.

Common Questions About Egg and cheese muffin sandwich Nutrition

How many calories and how much protein is in an egg and cheese muffin sandwich?

An average egg and cheese muffin sandwich contains approximately 300-400 calories and 15-20 grams of protein, depending on portion sizes and specific ingredients. It is a good source of protein, thanks to the egg and cheese, but can also be higher in saturated fat due to the cheese and muffin.

Is an egg and cheese muffin sandwich keto-friendly?

An egg and cheese muffin sandwich is generally not keto-friendly in its traditional form because the English muffin contains around 25-30 grams of carbohydrates. However, substituting the muffin for a low-carb or keto-friendly bread option can make it suitable for a keto diet.

What are the health benefits and concerns of eating an egg and cheese muffin sandwich?

This sandwich provides a good source of high-quality protein, calcium, and essential nutrients like vitamin D and B12. However, it may also be high in saturated fat and sodium, which can be a concern for heart health. Opting for whole-grain muffins and reduced-fat cheese can make it a healthier choice.

What is the recommended portion size for an egg and cheese muffin sandwich?

One standard egg and cheese muffin sandwich is considered a single serving, which typically provides a satisfying meal. Pairing it with fruits or vegetables can enhance the nutritional value and keep the overall calorie count balanced.

How does an egg and cheese muffin sandwich compare to a sausage muffin sandwich?

An egg and cheese muffin sandwich tends to be lower in calories, fat, and sodium compared to a sausage muffin sandwich because it lacks the processed meat. For instance, a sausage muffin sandwich can contain 450-500 calories and up to 30 grams of fat, whereas an egg and cheese version is typically lighter.

Data Sources & Scientific References