Fast foods, english muffin, with egg, cheese, and sausage
Whole food · Fast Foods
Photo: Wikipedia
A classic breakfast sandwich, this is a savory, handheld meal built on a soft, slightly chewy English muffin. It layers a savory sausage patty, a fluffy egg, and melted cheese for a satisfying combination of salty, savory, and rich flavors. Nutritionally, it's a dense source of protein and fat, providing quick energy but with minimal fiber.
Calorie split: 19% protein · 24% carbs · 57% fat
↓ Full nutrition💚 Why it's loved
People adore it for its perfect balance of textures and flavors—the soft bread, savory meat, and gooey cheese create a comforting, nostalgic bite. It's a versatile staple that works for a quick breakfast, a late-night snack, or a simple lunch.
⚠️ Watch-outs & how to enjoy it better
The combination of refined carbs and saturated fat can lead to a blood-sugar spike and subsequent crash, and it's often high in sodium. To counteract this, pair it with a side of berries or a piece of fruit to add fiber, or opt for a whole-grain English muffin and a side salad to increase fiber and nutrient intake.
Key benefits
- High in protein for muscle maintenance and satiety
- Provides quick energy from carbohydrates and fats
- Convenient, portable meal option
- Contains calcium from the cheese
- Source of B vitamins from the egg and sausage
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The English muffin was actually popularized in the United States by a British immigrant, Samuel Bath Thomas, who patented a 'nook and cranny' baking process in 1894.
Full nutrition (USDA data · scales with serving)
| Water | 48.8 g |
| Energy | 286 kcal |
| Energy | 1196 kj |
| Protein | 13.4 g |
| Total lipid (fat) | 18.1 g |
| Ash | 2.3 g |
| Carbohydrate, by difference | 17.4 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 1.5 g |
| Sucrose | 0.07 g |
| Glucose | 0.38 g |
| Fructose | 0.19 g |
| Lactose | 0.31 g |
| Maltose | 0.53 g |
| Galactose | 0.00 g |
| Starch | 13.5 g |
| Calcium, Ca | 168 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 180 mg |
| Potassium, K | 147 mg |
| Sodium, Na | 548 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.21 mg |
| Manganese, Mn | 0.19 mg |
| Selenium, Se | 29.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.39 mg |
| Riboflavin | 0.27 mg |
| Niacin | 3.2 mg |
| Pantothenic acid | 1.1 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 57.0 ug |
| Folic acid | 41.0 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 86.0 ug |
| Choline, total | 103 mg |
| Betaine | 10.0 mg |
| Vitamin B-12 | 0.95 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 70.0 ug |
| Retinol | 68.0 ug |
| Carotene, beta | 24.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 7.0 ug |
| Vitamin A, IU | 270 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 280 ug |
| Vitamin E (alpha-tocopherol) | 0.94 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 0.52 mg |
| Tocopherol, delta | 0.14 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 | 22.0 iu |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Vitamin K (Dihydrophylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.9 g |
| SFA 4:0 | 0.21 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.08 g |
| SFA 12:0 | 0.09 g |
| SFA 14:0 | 0.42 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 4.0 g |
| SFA 17:0 | 0.06 g |
| SFA 18:0 | 1.9 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 6.8 g |
| MUFA 14:1 | 0.04 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.40 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 6.2 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.1 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.04 g |
| PUFA 20:2 n-6 c,c | 0.24 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:4 | 0.08 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.05 g |
| PUFA 22:6 n-3 (DHA) | 0.07 g |
| Cholesterol | 163 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.16 g |
| Threonine | 0.52 g |
| Isoleucine | 0.54 g |
| Leucine | 0.98 g |
| Lysine | 0.75 g |
| Methionine | 0.29 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.59 g |
| Tyrosine | 0.41 g |
| Valine | 0.65 g |
| Arginine | 0.65 g |
| Histidine | 0.33 g |
| Alanine | 0.60 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.54 g |
| Proline | 0.90 g |
| Serine | 0.70 g |
FAQ
How is an English muffin different from a regular bread roll?
English muffins are leavened with yeast, cooked on a griddle (not baked in an oven), and have a distinctive 'nook and cranny' interior perfect for holding butter and toppings. They are typically dusted with cornmeal.
Is this a healthy breakfast choice?
It provides a good amount of protein but is often high in sodium, saturated fat, and refined carbohydrates. For a healthier version, choose a whole-grain muffin, lean turkey sausage, and add a side of vegetables or fruit.
Can I make a vegetarian version?
Absolutely. You can substitute the sausage with a plant-based sausage patty, a grilled portobello mushroom, or a thick slice of halloumi cheese for a protein-rich vegetarian 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 2.86 kcal/g · 19% calories from protein · 0.2 g fiber · 1.5 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.