McDONALD'S, Egg McMUFFIN
Whole food · Fast Foods
Photo: Wikipedia
The Egg McMuffin is McDonald's iconic breakfast sandwich, a toasted English muffin holding a freshly cracked, round egg, a slice of Canadian bacon, and a slice of American cheese. It offers a satisfying combination of soft, fluffy egg, savory meat, melted cheese, and a slightly crisp, buttery muffin. Nutritionally, it provides a solid protein boost (13.64g per 100g) for a relatively moderate calorie count.
Calorie split: 24% protein · 38% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love it for its classic, savory flavor profile and the satisfying textural contrast between the warm, fluffy egg, salty Canadian bacon, and crisp English muffin. It's a reliable, nostalgic staple that's seen as a 'safer' or more balanced fast-food breakfast choice.
⚠️ Watch-outs & how to enjoy it better
The sandwich can be high in sodium and contains processed meat and cheese, which some may wish to limit. The refined carbohydrates in the English muffin can cause a quicker blood sugar rise. To counteract, pair it with a side of fruit or vegetables for fiber, drink water instead of sugary juice, and consider having half the sandwich with a larger side salad.
Key benefits
- Good source of high-quality protein for muscle maintenance.
- Provides a balanced mix of protein, carbs, and fats for sustained energy.
- Convenient, portable breakfast option.
- Lower in fat compared to many other fast-food breakfast items.
- Contains calcium from the cheese.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Egg McMuffin was invented in 1972 by a McDonald's franchisee in Santa Barbara, California, who wanted to create a breakfast item that would attract customers during the morning hours.
Full nutrition (USDA data · scales with serving)
| Water | 52.6 g |
| Energy | 228 kcal |
| Energy | 955 kj |
| Protein | 13.6 g |
| Total lipid (fat) | 9.7 g |
| Ash | 2.5 g |
| Carbohydrate, by difference | 21.7 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 2.1 g |
| Sucrose | 0.40 g |
| Glucose | 0.40 g |
| Fructose | 0.43 g |
| Lactose | 0.33 g |
| Maltose | 0.57 g |
| Galactose | 0.00 g |
| Calcium, Ca | 192 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 200 mg |
| Potassium, K | 173 mg |
| Sodium, Na | 617 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.23 mg |
| Vitamin C, total ascorbic acid | 1.2 mg |
| Thiamin | 0.26 mg |
| Riboflavin | 0.37 mg |
| Niacin | 3.1 mg |
| Pantothenic acid | 0.84 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 79.0 ug |
| Vitamin E (alpha-tocopherol) | 0.59 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.6 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.08 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 0.33 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 2.0 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 0.76 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 14:1 | 0.03 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.15 g |
| MUFA 16:1 c | 0.14 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 2.5 g |
| MUFA 18:1 c | 2.4 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:2 n-6 c,c | 1.4 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.11 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.09 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Fatty acids, total trans | 0.11 g |
| Fatty acids, total trans-monoenoic | 0.08 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.06 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 165 mg |
FAQ
How much protein is in an Egg McMuffin?
A standard Egg McMuffin contains approximately 16 grams of protein, making it a good protein-rich breakfast option.
Is the Egg McMuffin a healthy breakfast choice?
It can be part of a balanced diet. It provides a good amount of protein and is lower in calories and fat than many other fast-food breakfast items. However, it is high in sodium and contains processed ingredients, so moderation and pairing with nutrient-dense sides is key.
What is the egg in an Egg McMuffin made of?
The egg is a real, whole egg that is cracked and cooked in a round ring on the grill, giving it its signature shape.
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 2.28 kcal/g · 24% calories from protein · 1.1 g fiber · 2.1 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: 3.57 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.