⏱ 15 min totalEnglish Muffin Turkey Breakfast Sandwich
Per 1 serving · 173 g · 4 ingredients
of a 2,000 cal day
- Protein24g27% of calories
- Carbs28g32% of calories
- Fat16g41% of calories
At a glance
One serving of English Muffin Turkey Breakfast Sandwich (173 g) has 348 calories, with 24 g of protein, 28 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (41% of calories). It is high in protein (47% DV), riboflavin (b2) (36% DV) and niacin (27% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 33%, 36% and 76% of the daily value.
High in
20%+ of the daily value
- Protein47%
- Riboflavin (B2)36%
- Niacin27%
- Vitamin B625%
- Vitamin B1233%
- Pantothenic acid29%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin A17%
- Thiamine19%
- Folate (B9)16%
- Magnesium16%
Watch
20%+ of the daily value
- Sodium33%
- Saturated fat36%
- Cholesterol76%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Heat a nonstick skillet over medium. Cook the egg to your preference (fried or scrambled), then transfer to a plate. Add the turkey to the skillet and warm until lightly browned, about 30–60 seconds per side.
- 2
While the egg cooks, split the English muffin and toast it until golden.
- 3
Place the cheese on the bottom muffin half, top with the hot egg and warmed turkey, then cap with the top muffin. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (173 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 154 μg | 17% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 2 μg | 1% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.5 mg | 36% |
| Niacin | 4 mg | 27% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 64 μg | 16% |
| Vitamin B12 | 1 μg | 33% |
| Pantothenic acid | 1 mg | 29% |
| Choline | 170 mg | 31% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 394 mg | 39% |
| Iron | 3 mg | 33% |
| Potassium | 345 mg | 7% |
| Magnesium | 66 mg | 16% |
| Phosphorus | 485 mg | 69% |
| Zinc | 3 mg | 26% |
| Copper | 0.2 mg | 21% |
| Manganese | 1 mg | 53% |
| Selenium | 54 μg | 98% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 26 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 | 5 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 | 152 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 348 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 66minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 49minSwimming laps
Common questions
How many calories are in English Muffin Turkey Breakfast Sandwich?
One serving of English Muffin Turkey Breakfast Sandwich (1 serving) has 348 calories, which works out to 201 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is English Muffin Turkey Breakfast Sandwich high in protein?
It provides a solid 24 g of protein per serving (47% of the 50 g daily value), but protein supplies only 27% 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 Turkey Breakfast Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 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 Turkey Breakfast Sandwich?
759 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in English Muffin Turkey Breakfast Sandwich?
6.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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