cherry image
Breakfast Sandwich with Egg, Cheese, and Ham⏱ 15 min total
Recipes

Breakfast Sandwich with Egg, Cheese, and Ham

Per 1 serving · 158 g · 4 ingredients

Calories
309
15%
of a 2,000 cal day
  • Protein
    20g
    26% of calories
  • Carbs
    28g
    36% of calories
  • Fat
    13g
    38% of calories
Portion

At a glance

One serving of Breakfast Sandwich with Egg, Cheese, and Ham (158 g) has 309 calories, with 20 g of protein, 28 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (38% of calories). It is high in protein (40% DV), thiamine (33% DV) and riboflavin (b2) (33% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 31%, 27% and 72% of the daily value.

Per 100 g
195cal
medium energy density
Protein per 100 cal
6.5g
Net carbs
24g
carbs minus fiber
Fiber
4.8g
5.6 g sugar

High in

20%+ of the daily value

  • Protein40%
  • Thiamine33%
  • Riboflavin (B2)33%
  • Vitamin B622%
  • Vitamin B1228%
  • Pantothenic acid28%

Good source of

10–19% of the daily value

  • Dietary fiber17%
  • Vitamin A13%
  • Niacin19%
  • Folate (B9)15%
  • Magnesium15%

Watch

20%+ of the daily value

  • Sodium31%
  • Saturated fat27%
  • Cholesterol72%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 10 min
  1. 1

    Split and toast the English muffin until golden.

  2. 2

    Lightly coat a nonstick skillet with cooking spray and warm over medium heat. Beat the egg, pour into the skillet, and cook to your preferred doneness.

  3. 3

    Place the ham and cheese on the toasted muffin and add the cooked egg; close the sandwich.

  4. 4

    Return the sandwich to the skillet, cover, and heat over low until the cheese melts, 1–2 minutes.

Vitamins & minerals

Amounts for 1 serving (158 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A117 μg
13%
Vitamin C1 mg
1%
Vitamin D1 μg
8%
Vitamin E1 mg
6%
Vitamin K1 μg
1%
Thiamine0.4 mg
33%
Riboflavin (B2)0.4 mg
33%
Niacin3 mg
19%
Vitamin B60.3 mg
22%
Folate (B9)61 μg
15%
Vitamin B121 μg
28%
Pantothenic acid1 mg
28%
Choline181 mg
33%

Minerals

NutrientAmount% Daily Value
Calcium305 mg
31%
Iron3 mg
35%
Potassium299 mg
6%
Magnesium63 mg
15%
Phosphorus395 mg
56%
Zinc3 mg
23%
Copper0.2 mg
25%
Manganese1 mg
59%
Selenium52 μg
94%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene14 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride6 μg—
Fructose0 g—
Galactose0 g—
Glucose0.2 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.5 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol116 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 309 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 59min
    Walking (3.5 mph)
  • 37min
    Cycling (moderate)
  • 26min
    Running (6 mph)
  • 43min
    Swimming laps

Common questions

How many calories are in Breakfast Sandwich with Egg, Cheese, and Ham?

One serving of Breakfast Sandwich with Egg, Cheese, and Ham (1 serving) has 309 calories, which works out to 195 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Breakfast Sandwich with Egg, Cheese, and Ham high in protein?

It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 26% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Breakfast Sandwich with Egg, Cheese, and Ham keto-friendly?

It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Breakfast Sandwich with Egg, Cheese, and Ham?

723 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Breakfast Sandwich with Egg, Cheese, and Ham?

5.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all