Egg sandwich on English muffin, with bacon
Common food
Photo: Wikipedia
A classic breakfast sandwich featuring a savory, runny or set egg and crispy bacon nestled within the nooks and crannies of a toasted English muffin. The texture is a delightful contrast of the muffin's chewy crumb, the egg's soft richness, and the bacon's salty crunch. At 255 kcal per 100g, it's a protein-packed start to the day.
💚 Why it's loved
People adore it for the perfect harmony of salty, savory, and buttery flavors, and the satisfying, handheld convenience. It's a nostalgic comfort food deeply embedded in American and British breakfast culture.
⚠️ Watch-outs & how to enjoy it better
The sodium content from bacon and processed muffin can be high, and the refined carbs may cause a blood-sugar spike for some. To mitigate, choose low-sodium bacon, add a slice of tomato or avocado for fiber, and consider a whole-wheat English muffin.
Key benefits
- High-quality protein from egg and bacon supports muscle maintenance.
- Provides sustained energy from complex carbohydrates in the muffin.
- Contains essential nutrients like choline from eggs and B vitamins.
- Quick and convenient for a balanced breakfast on the go.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The English muffin was originally called a 'toaster crumpet' and was popularized in the US by a British immigrant named Samuel Bath Thomas in the 1890s.
Full nutrition (scales with serving)
| Water | 51.2 g |
| Energy | 255 kcal |
| Protein | 14.1 g |
| Total lipid (fat) | 13.7 g |
| Carbohydrate, by difference | 18.6 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 1.9 g |
| Calcium, Ca | 206 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 219 mg |
| Potassium, K | 161 mg |
| Sodium, Na | 574 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 27.8 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.27 mg |
| Riboflavin | 0.31 mg |
| Niacin | 2.7 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 57.0 ug |
| Folic acid | 22.0 ug |
| Folate, food | 36.0 ug |
| Folate, DFE | 72.0 ug |
| Choline, total | 109 mg |
| Vitamin B-12 | 0.61 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 108 ug |
| Retinol | 107 ug |
| Carotene, beta | 15.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 5.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 189 ug |
| Vitamin E (alpha-tocopherol) | 0.93 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.4 ug |
| Vitamin K (phylloquinone) | 2.6 ug |
| Fatty acids, total saturated | 5.4 g |
| SFA 4:0 | 0.10 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.16 g |
| SFA 14:0 | 0.48 g |
| SFA 16:0 | 3.0 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 4.6 g |
| MUFA 16:1 | 0.24 g |
| MUFA 18:1 | 4.4 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.2 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.13 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 | 163 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is an egg sandwich on an English muffin healthy?
It can be a nutritious choice, offering a good balance of protein, carbs, and fat. Its healthiness depends on preparation—opting for whole-grain muffins, leaner bacon, and adding vegetables can boost its nutritional profile.
How many calories are in a homemade version?
A typical homemade sandwich with one large egg, one slice of bacon, a standard English muffin, and a pat of butter ranges from 350 to 450 calories, depending on ingredient sizes and amounts of added fat.
Can I make this ahead of time?
Yes, you can assemble the components (cook bacon, scramble eggs) and store them separately. Assemble and reheat in a toaster oven or microwave just before eating to maintain the best texture.