Fast foods, bagel, with egg, sausage patty, cheese, and condiments
Whole food · Fast Foods
Photo: Wikipedia
A classic breakfast sandwich built on a chewy, toasted bagel, layered with a savory sausage patty, a folded egg, and melted cheese, all held together with condiments like ketchup or mustard. It offers a satisfying, dense texture with a rich, salty, and umami flavor profile. Nutritionally, it's a calorie-dense, protein-packed meal that provides significant energy but is low in fiber.
Calorie split: 18% protein · 31% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People love it for the comforting, familiar combination of salty, savory, and cheesy flavors packed into a handheld format. It's a beloved, reliable staple of American deli and fast-food culture, perfect for a hearty start to the day.
⚠️ Watch-outs & how to enjoy it better
The sandwich is typically high in sodium, saturated fat, and refined carbs, which can contribute to blood-sugar spikes and may not suit low-sodium or heart-healthy diets. To counteract, opt for a whole-wheat bagel if available, choose a lower-sodium sausage, and pair it with a side of fresh fruit or a small salad to add fiber and balance the meal.
Key benefits
- High in protein for satiety and muscle support
- Provides a quick and substantial energy boost
- Convenient all-in-one portable meal
- Contains calcium from the cheese
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bagel itself is believed to have originated in the Jewish communities of Poland, and its distinctive ring shape was traditionally said to symbolize the circle of life.
Full nutrition (USDA data · scales with serving)
| Water | 45.2 g |
| Energy | 295 kcal |
| Energy | 1235 kj |
| Protein | 13.0 g |
| Total lipid (fat) | 17.0 g |
| Ash | 2.2 g |
| Carbohydrate, by difference | 22.6 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 2.9 g |
| Sucrose | 0.00 g |
| Glucose | 0.84 g |
| Fructose | 0.80 g |
| Lactose | 0.36 g |
| Maltose | 0.87 g |
| Galactose | 0.00 g |
| Starch | 17.4 g |
| Calcium, Ca | 94.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 185 mg |
| Potassium, K | 123 mg |
| Sodium, Na | 550 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.33 mg |
| Manganese, Mn | 0.18 mg |
| Selenium, Se | 23.8 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.30 mg |
| Riboflavin | 0.22 mg |
| Niacin | 2.9 mg |
| Pantothenic acid | 0.90 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 53.0 ug |
| Folic acid | 39.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 80.0 ug |
| Choline, total | 83.8 mg |
| Betaine | 8.7 mg |
| Vitamin B-12 | 0.96 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 64.0 ug |
| Retinol | 64.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 212 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 119 ug |
| Vitamin E (alpha-tocopherol) | 0.64 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 0.87 mg |
| Tocopherol, delta | 0.29 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 18.0 iu |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 2.8 ug |
| Vitamin K (Dihydrophylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.08 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.11 g |
| SFA 14:0 | 0.50 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 3.8 g |
| SFA 17:0 | 0.06 g |
| SFA 18:0 | 1.7 g |
| SFA 20:0 | 0.05 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 6.0 g |
| MUFA 14:1 | 0.06 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.34 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 5.5 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.6 g |
| PUFA 18:2 | 2.1 g |
| PUFA 18:3 | 0.15 g |
| PUFA 18:4 | 0.05 g |
| PUFA 20:2 n-6 c,c | 0.15 g |
| PUFA 20:3 | 0.03 g |
| PUFA 20:4 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Cholesterol | 133 mg |
Amino acid profile (per 100g)
Estimated from Fast foods, miniature cinnamon rolls — USDA does not publish this profile for Fast foods.
| Tryptophan | 0.05 g |
| Threonine | 0.22 g |
| Isoleucine | 0.28 g |
| Leucine | 0.51 g |
| Lysine | 0.18 g |
| Methionine | 0.11 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.33 g |
| Tyrosine | 0.21 g |
| Valine | 0.33 g |
| Arginine | 0.26 g |
| Histidine | 0.16 g |
| Alanine | 0.25 g |
| Aspartic acid | 0.36 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.25 g |
| Proline | 0.71 g |
| Serine | 0.37 g |
FAQ
Is this a healthy breakfast option?
It's a high-protein, energy-dense meal, but it's also high in sodium, saturated fat, and refined carbohydrates. For a healthier version, consider using a whole-grain bagel, lean turkey sausage, and adding vegetables like spinach or tomato.
Why is the fiber content so low?
The primary components—a white flour bagel, egg, sausage, and cheese—are all very low in dietary fiber. The condiments also typically don't contribute significant fiber.
Can I make this at home more healthily?
Absolutely. Use a whole-wheat or everything bagel thin, a homemade turkey or veggie patty, egg whites or a whole egg, reduced-fat cheese, and load it with fresh spinach, tomato, or avocado for extra nutrients and fiber.
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 2.95 kcal/g · 18% calories from protein · 0.2 g fiber · 2.9 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: 4.47 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.