⏱ 10 min totalEnglish Muffin Egg Sandwich
Per 1 serving · 161 g · 6 ingredients
of a 2,000 cal day
- Protein12g15% of calories
- Carbs30g38% of calories
- Fat17g47% of calories
At a glance
One serving of English Muffin Egg Sandwich (161 g) has 309 calories, with 12 g of protein, 30 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (47% of calories). It is high in protein (25% DV), dietary fiber (22% DV) and thiamine (24% DV). Keep an eye on cholesterol, which provides 62% of the daily value.
High in
20%+ of the daily value
- Protein25%
- Dietary fiber22%
- Thiamine24%
- Riboflavin (B2)35%
- Vitamin B620%
- Folate (B9)25%
Good source of
10–19% of the daily value
- Vitamin E15%
- Vitamin K11%
- Niacin18%
- Vitamin B1219%
- Calcium14%
- Magnesium10%
Watch
20%+ of the daily value
- Cholesterol62%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Olive oil
1 muffin Wheat English muffin
1 large Egg
¼ fruit Avocado- 🥄1 dash Salt
1 dash Black pepper
Directions
- 1
Place skillet over medium heat and add olive oil, heating for about 5 minutes
- 2
Place muffin in toaster oven on toast setting.
- 3
Crack egg into pan, cooking for 3 minutes, flip and cook 1 minute on the other side. Season with salt and pepper, if desired.
- 4
Remove muffin from toaster and place egg on bottom slice. Add sliced avocado.
- 5
Add top slice of muffin and enjoy!
Vitamins & minerals
Amounts for 1 serving (161 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 84 μg | 9% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 101 μg | 25% |
| Vitamin B12 | 0.5 μg | 19% |
| Pantothenic acid | 2 mg | 34% |
| Choline | 162 mg | 29% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 136 mg | 14% |
| Iron | 3 mg | 35% |
| Potassium | 420 mg | 9% |
| Magnesium | 42 mg | 10% |
| Phosphorus | 186 mg | 27% |
| Zinc | 2 mg | 14% |
| Copper | 0.2 mg | 23% |
| Manganese | 1 mg | 29% |
| Selenium | 32 μg | 59% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 33 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 80 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 309 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 59minWalking (3.5 mph)
- 37minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in English Muffin Egg Sandwich?
One serving of English Muffin Egg Sandwich (1 serving) has 309 calories, which works out to 192 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is English Muffin Egg Sandwich high in protein?
It provides a solid 12 g of protein per serving (25% of the 50 g daily value), but protein supplies only 15% 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 Egg Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 38% 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 Egg Sandwich?
431 mg per serving.
How much sugar is in English Muffin Egg Sandwich?
1.4 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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