Fast foods, biscuit, with egg and ham
Whole food · Fast Foods
This is a savory, handheld breakfast or snack sandwich, typically featuring a flaky, buttery biscuit split and filled with a fried or folded egg and a slice of ham. The texture is a satisfying contrast between the crumbly, soft biscuit and the tender egg and meat. Nutritionally, it's a calorie-dense package that provides a solid hit of protein and fat for sustained energy.
Calorie split: 18% protein · 28% carbs · 54% fat
↓ Full nutrition💚 Why it's loved
People adore this sandwich for its perfect balance of savory, salty, and buttery flavors, and the comforting, hearty texture that makes it a satisfying start to the day. Its versatility allows for endless tweaks, from adding cheese to using different biscuit recipes.
⚠️ Watch-outs & how to enjoy it better
The biscuit's refined flour and the processed ham can contribute to blood sugar spikes and high sodium intake, which is a concern for those monitoring blood pressure or glucose. To counteract this, pair it with a side of fiber-rich fruit or vegetables, and opt for low-sodium ham or a homemade biscuit with whole-wheat flour.
Key benefits
- High-quality protein from egg and ham supports muscle maintenance.
- Provides a quick, substantial energy boost from fats and carbs.
- Convenient and portable for busy mornings.
- The combination of protein and fat can promote satiety.
- A familiar comfort food in many cultures.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The American biscuit's flaky layers are created by cutting cold fat (like butter or lard) into the flour, a technique that dates back to medieval English cooking but was perfected in the American South.
Full nutrition (USDA data · scales with serving)
| Water | 56.6 g |
| Energy | 233 kcal |
| Energy | 973 kj |
| Protein | 10.6 g |
| Total lipid (fat) | 14.1 g |
| Ash | 2.3 g |
| Carbohydrate, by difference | 16.4 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 2.2 g |
| Calcium, Ca | 115 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 165 mg |
| Potassium, K | 166 mg |
| Sodium, Na | 1093 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.16 mg |
| Selenium, Se | 19.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.35 mg |
| Riboflavin | 0.31 mg |
| Niacin | 1.0 mg |
| Pantothenic acid | 0.87 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 34.0 ug |
| Folic acid | 17.0 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 46.0 ug |
| Choline, total | 97.0 mg |
| Vitamin B-12 | 0.62 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 60.0 ug |
| Retinol | 59.0 ug |
| Carotene, beta | 14.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 3.0 ug |
| Vitamin A, IU | 223 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 108 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 25.0 iu |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin K (phylloquinone) | 3.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.1 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 0.89 g |
| Fatty acids, total monounsaturated | 5.7 g |
| MUFA 16:1 | 0.17 g |
| MUFA 18:1 | 5.5 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.0 g |
| PUFA 18:2 | 3.7 g |
| PUFA 18:3 | 0.24 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Cholesterol | 156 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.14 g |
| Threonine | 0.46 g |
| Isoleucine | 0.52 g |
| Leucine | 0.86 g |
| Lysine | 0.72 g |
| Methionine | 0.28 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.52 g |
| Tyrosine | 0.38 g |
| Valine | 0.56 g |
| Arginine | 0.62 g |
| Histidine | 0.31 g |
| Alanine | 0.56 g |
| Aspartic acid | 0.91 g |
| Glutamic acid | 2.0 g |
| Glycine | 0.44 g |
| Proline | 0.62 g |
| Serine | 0.57 g |
FAQ
Is a biscuit sandwich a healthy breakfast option?
It can be part of a balanced diet when enjoyed in moderation. Its high protein content is beneficial, but the refined carbs in the biscuit and sodium in the ham mean it's best paired with fiber-rich sides like fruit or a salad to balance the meal.
How can I make a lighter version at home?
Use a whole-wheat or oat-based biscuit recipe, choose lean, low-sodium ham or turkey, and consider adding spinach or tomato to the sandwich for extra nutrients and fiber.
What's the best way to reheat a leftover biscuit sandwich?
To avoid a soggy biscuit, reheat it in a toaster oven or skillet over medium-low heat until warm and slightly crisp. Microwaving is quicker but will soften the biscuit.
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 2.33 kcal/g · 18% calories from protein · 0.4 g fiber · 2.2 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: 6.58 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.