Fast foods, english muffin, with cheese and sausage
Whole food · Fast Foods
Photo: Wikipedia
A classic fast-food breakfast sandwich featuring a toasted English muffin, a savory sausage patty, and a slice of melted American cheese. The texture is a satisfying contrast between the soft, slightly chewy bread, the juicy, seasoned meat, and the creamy, gooey cheese. Nutritionally, it's a dense, energy-packed meal where fat and protein are the dominant macronutrients.
Calorie split: 16% protein · 30% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People love it for the iconic, comforting combination of salty, savory, and umami flavors from the sausage and cheese, all held together by the sturdy, toasted muffin. It's a nostalgic, reliable, and filling breakfast staple that delivers immediate satisfaction.
⚠️ Watch-outs & how to enjoy it better
This sandwich is typically high in sodium, saturated fat, and refined carbohydrates, which can contribute to blood-sugar spikes and may not suit low-sodium or heart-healthy diets. To mitigate this, consider pairing it with a side of fruit or vegetables for fiber, opting for a half-sandwich portion, and drinking water to help manage sodium intake.
Key benefits
- High in protein for satiety and muscle support.
- Provides quick energy from carbohydrates.
- Contains calcium from the cheese for bone health.
- Convenient and widely available for a fast meal.
- Offers a complete, self-contained savory flavor profile.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The English muffin used in this sandwich was popularized in the U.S. by Samuel Bath Thomas, a British immigrant who patented a 'toaster' for them in 1928.
Full nutrition (USDA data · scales with serving)
| Water | 37.9 g |
| Energy | 338 kcal |
| Energy | 1415 kj |
| Protein | 13.3 g |
| Total lipid (fat) | 20.7 g |
| Ash | 2.8 g |
| Carbohydrate, by difference | 25.3 g |
| Fiber, total dietary | 0.50 g |
| Total Sugars | 2.0 g |
| Sucrose | 0.07 g |
| Glucose | 0.43 g |
| Fructose | 0.27 g |
| Lactose | 0.43 g |
| Maltose | 0.77 g |
| Galactose | 0.00 g |
| Starch | 20.1 g |
| Calcium, Ca | 210 mg |
| Iron, Fe | 3.1 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 168 mg |
| Potassium, K | 179 mg |
| Sodium, Na | 668 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.25 mg |
| Manganese, Mn | 0.28 mg |
| Selenium, Se | 25.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.48 mg |
| Riboflavin | 0.20 mg |
| Niacin | 4.2 mg |
| Pantothenic acid | 0.70 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 51.0 ug |
| Folic acid | 34.0 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 75.0 ug |
| Choline, total | 29.8 mg |
| Betaine | 19.1 mg |
| Vitamin B-12 | 0.79 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 56.0 ug |
| Retinol | 55.0 ug |
| Carotene, beta | 22.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 219 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 22.0 ug |
| Vitamin E (alpha-tocopherol) | 0.58 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 0.43 mg |
| Tocopherol, delta | 0.10 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 17.0 iu |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 2.2 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.09 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.12 g |
| SFA 14:0 | 0.59 g |
| SFA 15:0 | 0.05 g |
| SFA 16:0 | 4.7 g |
| SFA 17:0 | 0.07 g |
| SFA 18:0 | 2.4 g |
| SFA 20:0 | 0.08 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 7.9 g |
| MUFA 14:1 | 0.06 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.45 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 7.3 g |
| MUFA 20:1 | 0.12 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.1 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.05 g |
| PUFA 20:2 n-6 c,c | 0.30 g |
| PUFA 20:3 | 0.05 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.04 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 43.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.14 g |
| Threonine | 0.48 g |
| Isoleucine | 0.50 g |
| Leucine | 0.93 g |
| Lysine | 0.69 g |
| Methionine | 0.23 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.55 g |
| Tyrosine | 0.36 g |
| Valine | 0.59 g |
| Arginine | 0.58 g |
| Histidine | 0.34 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.94 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.60 g |
| Proline | 1.0 g |
| Serine | 0.59 g |
FAQ
Is this a good post-workout meal?
It provides protein and carbs for recovery, but its high fat and sodium content may not be ideal. A leaner protein source with more complex carbs would be more efficient for muscle repair.
How does the nutrition compare to a homemade version?
A homemade version allows you to control sodium, use leaner sausage, whole-grain muffins, and add vegetables, significantly improving its nutritional profile.
Can I eat this on a low-carb diet?
Not as served, due to the English muffin. A low-carb adaptation would require replacing the muffin with a lettuce wrap or a low-carb bread alternative.
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 3.38 kcal/g · 16% calories from protein · 0.5 g fiber · 2.0 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: 3.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.