Ham and egg sandwich on english muffin

Breakfast

Item Rating: 61/100

1 serving (100 grams) contains 223 calories, 12.2 grams of protein, 10.8 grams of fat, and 19.3 grams of carbohydrates.

Nutrition Information

1 cup (100g)

Calories		223
% Daily Value*
Total Fat		10.8 g	13%
	Saturated Fat	4.5 g	22%
	Polyunsaturated Fat	1.7 g
Cholesterol		163 mg	54%
Sodium		502 mg	21%
Total Carbohydrates		19.3 g	7%
	Dietary Fiber	1.4 g	5%
	Sugars	2 g
protein		12.2 g	24%
Vitamin D		60 mcg	300%
Calcium		204 mg	15%
Iron		2.3 mg	12%
Potassium		135 mg	2%

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

USDA FoodData - Ham and egg sandwich on english muffin Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 97 cal (43.5%)

Protein: 48 cal (21.9%)

Carbs: 77 cal (34.6%)

About Ham and egg sandwich on english muffin

The ham and egg sandwich on an English muffin is a classic breakfast dish with roots in American cuisine, influenced by British traditions of using English muffins as a base. It typically consists of a toasted English muffin paired with a slice of ham, a cooked egg, and sometimes cheese. This sandwich provides a balanced combination of macronutrients - protein from the egg and ham, carbohydrates from the muffin, and fats from the cooking process or cheese. A typical serving delivers approximately 300-400 calories, 20-25 grams of protein, and varying amounts of fats and sodium depending on ingredients used. It also offers vitamins like B12 (from ham and eggs), selenium (eggs), and iron, alongside a modest dose of calcium if cheese is included.

Health Benefits

• High in protein (20-25 grams) which supports muscle repair and growth
• Provides Vitamin B12 (from ham and eggs), essential for nerve health and red blood cell production
• Contains selenium (in eggs), a mineral that aids in immune function and thyroid health

Dietary Considerations

Allergens: Contains eggs, wheat, milk (if cheese is included)

Suitable for: High-protein diets, low-carb diets (if using low-carb muffins)

Not suitable for: Vegetarian diets, vegan diets, gluten-free diets (unless using gluten-free muffins), low-sodium diets (due to ham and processed cheese)

Selection and Storage

Store components separately, keeping the English muffin in an airtight container and ham/eggs in the refrigerator for up to 3-4 days. Reheat in a toaster oven or microwave for best results before assembling.

Common Questions About Ham and egg sandwich on english muffin Nutrition

How many calories and how much protein are in a ham and egg sandwich on an English muffin?

A typical ham and egg sandwich on an English muffin contains approximately 300-350 calories and provides about 15-18 grams of protein. Exact values vary depending on the type of ham, eggs, and whether cheese or condiments are added.

Can I eat a ham and egg sandwich on an English muffin on a low-carb or keto diet?

A standard English muffin contains about 25 grams of carbohydrates, which may not be suitable for a strict keto diet. However, you can make a keto-friendly version by substituting the English muffin with a low-carb bread alternative.

Is a ham and egg sandwich on an English muffin healthy?

This sandwich can be a balanced option due to its protein and moderate calorie content. However, it may contain high sodium levels from the ham and English muffin, so consider using low-sodium ham and whole-grain muffins for a healthier choice.

What is the recommended serving size for a ham and egg sandwich on an English muffin?

One sandwich typically serves as a single portion and can be paired with a side of fresh fruit or vegetables for a balanced meal. Depending on your dietary needs, you might adjust portion size or ingredients.

How does a ham and egg sandwich on an English muffin compare to other breakfast options?

Compared to pancakes or sugary cereals, a ham and egg sandwich offers more protein and sustained energy. However, it may have more sodium than options like oatmeal or yogurt with fresh fruit.

Data Sources & Scientific References

1. USDA FoodData - Ham and egg sandwich on english muffin Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →