⏱ 28 min totalEnglish Muffin Ham Breakfast Sandwich
Per 1 serving · 244 g · 6 ingredients
of a 2,000 cal day
- Protein36g28% of calories
- Carbs31g24% of calories
- Fat28g48% of calories
At a glance
One serving of English Muffin Ham Breakfast Sandwich (244 g) has 513 calories, with 36 g of protein, 31 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (72% DV), dietary fiber (20% DV) and Vitamin A (21% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 101%, 62% and 92% of the daily value.
High in
20%+ of the daily value
- Protein72%
- Dietary fiber20%
- Vitamin A21%
- Thiamine63%
- Riboflavin (B2)49%
- Niacin30%
Good source of
10–19% of the daily value
- Vitamin D12%
- Folate (B9)18%
- Potassium10%
Watch
20%+ of the daily value
- Sodium101%
- Saturated fat62%
- Cholesterol92%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 large Egg- 🥄5 dash Salt
1 dash Black pepper
1 muffin Whole-wheat English muffin- 3 slice Ham
1 ½ slice (1 oz) Cheddar cheese
Directions
- 1
Preheat oven to 350 degrees F. Spray a jumbo muffin tin or small ramekins with nonstick spray.
- 2
Use the large muffin tin or small ramekins, crack an egg into each vessel for each serving you intend to make. (E.g. for one muffin use one, for six muffins, cook six.) Use a sharp knife to gently pierce each yolk.
- 3
Bake the eggs 12-18 minutes, until set. Slide eggs out of ramekins and cool slightly. Sprinkle with salt and pepper, if desired.
- 4
Meanwhile, slice English muffins. Layer one slice of cheese on each English muffin, then 1-3 slices of ham.
- 5
Finally, layer on the egg and top of the English muffin.
- 6
If not eating immediately, wrap in plastic wrap and freeze.
- 7
To eat after frozen: remove plastic wrap and place in a bowl or on a plate. Cook in microwave for 2 minutes, then turn over and microwave for another 1.5 minutes. Enjoy!
Vitamins & minerals
Amounts for 1 serving (244 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 190 μg | 21% |
| Vitamin C | 3 mg | 4% |
| Vitamin D | 2 μg | 12% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 1 mg | 63% |
| Riboflavin (B2) | 1 mg | 49% |
| Niacin | 5 mg | 30% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 73 μg | 18% |
| Vitamin B12 | 1 μg | 48% |
| Pantothenic acid | 2 mg | 36% |
| Choline | 232 mg | 42% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 507 mg | 51% |
| Iron | 3 mg | 43% |
| Potassium | 482 mg | 10% |
| Magnesium | 83 mg | 20% |
| Phosphorus | 612 mg | 87% |
| Zinc | 4 mg | 39% |
| Copper | 0.3 mg | 30% |
| Manganese | 2 mg | 74% |
| Selenium | 71 μg | 130% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 38 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 15 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.1 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 188 μg | — |
| Serine | 2 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 | 1 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 513 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 97minWalking (3.5 mph)
- 62minCycling (moderate)
- 43minRunning (6 mph)
- 72minSwimming laps
Common questions
How many calories are in English Muffin Ham Breakfast Sandwich?
One serving of English Muffin Ham Breakfast Sandwich (1 serving) has 513 calories, which works out to 210 calories per 100 g. That is about 26% of a 2,000-calorie day.
Is English Muffin Ham Breakfast Sandwich high in protein?
It provides a solid 36 g of protein per serving (72% of the 50 g daily value), but protein supplies only 28% 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 Ham Breakfast Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 24% 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 Ham Breakfast Sandwich?
2317 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in English Muffin Ham Breakfast Sandwich?
5.7 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
547 calCreamy Mushroom Ramen1 serving
328 calSriracha Ramen Noodles1 serving
342 calCitrus Spinach Salad1 serving
373 calTurkey, Spinach & Tomato Pita Pizza1 serving
298 calBalsamic Salmon1 serving
235 calCucumber Avocado Toast1 serving
378 calChicken Stew1 serving
234 calStrawberry, Peach, and Chia Smoothie1 serving