⏱ 15 min totalSausage, Egg, and Cheese Muffin
Per 1 serving · 171 g · 4 ingredients
of a 2,000 cal day
- Protein22g28% of calories
- Carbs28g35% of calories
- Fat13g37% of calories
At a glance
One serving of Sausage, Egg, and Cheese Muffin (171 g) has 319 calories, with 22 g of protein, 28 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (37% of calories). It is high in protein (45% DV), thiamine (20% DV) and riboflavin (b2) (37% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 38%, 20% and 87% of the daily value.
High in
20%+ of the daily value
- Protein45%
- Thiamine20%
- Riboflavin (B2)37%
- Niacin21%
- Vitamin B621%
- Vitamin B1236%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin A11%
- Folate (B9)15%
- Magnesium15%
Watch
20%+ of the daily value
- Sodium38%
- Saturated fat20%
- Cholesterol87%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 oz, 1 link Turkey sausage
1 muffin Whole-wheat English muffin
1 extra large Egg
1 slice (3/4 oz) American cheese
Directions
- 1
Heat sausage link in a pan over medium-high heat until browned on both sides and cooked through. Slice into a few pieces lengthwise.
- 2
Toast English muffin.
- 3
Spray a non-stick pan with cooking spray. Crack egg into a bowl and whisk until lightly beaten. Pour into the hot pan and cook until set, flipping halfway through. Top with cheese.
- 4
Place the sausage link slices on one half of the toasted English muffin. Top with the cooked egg and remaining English muffin half.
Vitamins & minerals
Amounts for 1 serving (171 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 102 μg | 11% |
| Vitamin C | 0.1 mg | 0% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.5 mg | 37% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 62 μg | 15% |
| Vitamin B12 | 1 μg | 36% |
| Pantothenic acid | 1 mg | 26% |
| Choline | 191 mg | 35% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 359 mg | 36% |
| Iron | 3 mg | 37% |
| Potassium | 319 mg | 7% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 515 mg | 74% |
| Zinc | 3 mg | 30% |
| Copper | 0.2 mg | 23% |
| Manganese | 1 mg | 52% |
| Selenium | 47 μg | 86% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 6 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 101 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 | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 319 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 60minWalking (3.5 mph)
- 38minCycling (moderate)
- 27minRunning (6 mph)
- 45minSwimming laps
Common questions
How many calories are in Sausage, Egg, and Cheese Muffin?
One serving of Sausage, Egg, and Cheese Muffin (1 serving) has 319 calories, which works out to 186 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Sausage, Egg, and Cheese Muffin high in protein?
It provides a solid 22 g of protein per serving (45% 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 Sausage, Egg, and Cheese Muffin keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sausage, Egg, and Cheese Muffin?
877 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sausage, Egg, and Cheese Muffin?
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.
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