⏱ 30 min totalEnglish Muffin Breakfast Sandwich
Per 1 serving · 169 g · 6 ingredients
of a 2,000 cal day
- Protein23g25% of calories
- Carbs29g32% of calories
- Fat17g43% of calories
At a glance
One serving of English Muffin Breakfast Sandwich (169 g) has 353 calories, with 23 g of protein, 29 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (45% DV), thiamine (23% DV) and riboflavin (b2) (44% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 36%, 37% and 84% of the daily value.
High in
20%+ of the daily value
- Protein45%
- Thiamine23%
- Riboflavin (B2)44%
- Niacin21%
- Vitamin B620%
- Vitamin B1234%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin A18%
- Folate (B9)18%
- Magnesium10%
- Copper17%
Watch
20%+ of the daily value
- Sodium36%
- Saturated fat37%
- Cholesterol84%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 extra large Egg- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
1 muffin Wheat English muffin
1 oz Turkey
1 slice (1 oz) Cheddar cheese
Directions
- 1
Preheat oven to 375 degrees F. Lightly oil six 10-ounce ramekins or coat with nonstick spray and place onto a baking sheet.
- 2
Add one egg to each ramekin, beating slightly; season with salt and pepper, to taste. Place into oven and bake until egg whites are cooked through, about 12-14 minutes.
- 3
Place one egg over the muffin bottom. Top with 2 slices turkey and 1 slice cheese, and then cover with another muffin top to create a sandwich. Repeat with remaining English muffins to make 6 sandwiches. Wrap tightly in plastic wrap and place in the freezer.
- 4
To reheat, remove plastic wrap from the frozen sandwich and wrap in a paper towel. Place into microwave for 1-2 minutes, or until heated through completely.
Vitamins & minerals
Amounts for 1 serving (169 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 164 μg | 18% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 1 μg | 9% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 1 mg | 44% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 71 μg | 18% |
| Vitamin B12 | 1 μg | 34% |
| Pantothenic acid | 1 mg | 28% |
| Choline | 177 mg | 32% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 326 mg | 33% |
| Iron | 3 mg | 41% |
| Potassium | 304 mg | 6% |
| Magnesium | 41 mg | 10% |
| Phosphorus | 349 mg | 50% |
| Zinc | 3 mg | 26% |
| Copper | 0.2 mg | 17% |
| Manganese | 1 mg | 27% |
| Selenium | 50 μg | 91% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 25 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 162 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 353 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in English Muffin Breakfast Sandwich?
One serving of English Muffin Breakfast Sandwich (1 serving) has 353 calories, which works out to 208 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is English Muffin Breakfast Sandwich high in protein?
It provides a solid 23 g of protein per serving (45% of the 50 g daily value), but protein supplies only 25% 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 English Muffin Breakfast Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in English Muffin Breakfast Sandwich?
827 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in English Muffin Breakfast Sandwich?
2.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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