Egg sandwich on biscuit, with bacon and cheese
Common food
Photo: Wikipedia
This is a hearty, savory handheld meal where a flaky, buttery biscuit is split to cradle a folded egg, crispy bacon, and melted cheese. The texture is a delightful contrast of crumbly biscuit, tender egg, and chewy bacon, all bound by gooey cheese. Nutritionally, it delivers a solid protein punch (12.98g) and significant fat (20.42g) for sustained energy, making it a substantial start to the day.
Calorie split: 17% protein · 25% carbs · 58% fat
↓ Full nutrition💚 Why it's loved
People adore it for the perfect marriage of salty, savory, and buttery flavors in one convenient package. It's a beloved comfort food that feels both indulgent and satisfying, often evoking nostalgic feelings of diner breakfasts or homemade cooking.
⚠️ Watch-outs & how to enjoy it better
The combination of refined biscuit carbs, saturated fat, and sodium can be problematic for those managing blood sugar, heart health, or hypertension. To mitigate, consider using a whole-wheat biscuit for more fiber, opting for turkey bacon, and pairing the sandwich with a side of berries or leafy greens to add volume and nutrients without excess calories.
Key benefits
- High-quality protein from eggs and cheese supports muscle maintenance.
- Provides a quick and substantial energy source from fats and carbohydrates.
- Contains calcium from cheese for bone health.
- Offers B vitamins from eggs and pork for energy metabolism.
- A convenient, portable meal for busy mornings.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The American biscuit, a soft, leavened quick bread, is believed to have evolved from British biscuits (which are hard, unleavened crackers) but was transformed by the use of chemical leaveners like baking powder in the 19th-century American South.
Full nutrition (USDA data · scales with serving)
| Water | 43.9 g |
| Energy | 315 kcal |
| Protein | 13.0 g |
| Total lipid (fat) | 20.4 g |
| Carbohydrate, by difference | 19.6 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 164 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 377 mg |
| Potassium, K | 168 mg |
| Sodium, Na | 804 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 23.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.27 mg |
| Riboflavin | 0.33 mg |
| Niacin | 2.7 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 55.0 ug |
| Folic acid | 23.0 ug |
| Folate, food | 32.0 ug |
| Folate, DFE | 71.0 ug |
| Choline, total | 96.9 mg |
| Vitamin B-12 | 0.55 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 109 ug |
| Retinol | 108 ug |
| Carotene, beta | 14.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 5.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 162 ug |
| Vitamin E (alpha-tocopherol) | 0.96 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.3 ug |
| Vitamin K (phylloquinone) | 4.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 9.9 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.08 g |
| SFA 8:0 | 0.20 g |
| SFA 10:0 | 0.23 g |
| SFA 12:0 | 1.5 g |
| SFA 14:0 | 0.90 g |
| SFA 16:0 | 4.4 g |
| SFA 18:0 | 2.4 g |
| Fatty acids, total monounsaturated | 5.3 g |
| MUFA 16:1 | 0.23 g |
| MUFA 18:1 | 5.0 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.19 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 154 mg |
FAQ
How does the nutrition change if I use a different bread?
Switching to a whole-wheat biscuit or English muffin increases fiber, which can help moderate blood sugar response. Using a croissant will increase fat and calories, while a bagel will significantly increase carbohydrate content.
Is this a good post-workout meal?
It can be, as it provides protein and carbs for recovery. However, its high fat content may slow digestion. For faster recovery, a leaner protein source (like turkey) and a more complex carb might be preferable.
Can I make a healthier version at home?
Absolutely. Use a whole-grain biscuit or English muffin, add spinach or tomato for fiber and vitamins, choose reduced-fat cheese, and use turkey bacon or a lean sausage patty to lower saturated fat and sodium.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.15 kcal/g · 16% calories from protein · 1.1 g fiber · 2.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 4.79 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.