Calories in a Starbucks Sausage, Egg, and Cheese Breakfast Sandwich
Starbucks breakfast sandwiches provide a convenient, portable morning meal. But with 360 calories and 21 grams of fat, are they a healthy choice? Let's take a closer look at the nutrition facts for Starbucks' sausage, egg, and cheese classic breakfast sandwich.
Breakdown of Nutrients
Here are the complete nutrition facts for a Starbucks sausage, egg, and cheese breakfast sandwich:
- Calories: 360
- Total Fat: 21g
- Saturated Fat: 8g
- Trans Fat: 0g
- Cholesterol: 215mg
- Sodium: 760mg
- Total Carbohydrates: 24g
- Dietary Fiber: 1g
- Sugars: 3g
- Protein: 19g
As you can see, while the sandwich provides protein and some fiber, it is quite high in calories, fat, cholesterol, and sodium.
Understanding the Calorie Count
At 360 calories, this breakfast sandwich accounts for a significant portion of most people's recommended daily calorie intake. The average adult needs around 2000-2500 calories per day.
The high calorie count comes largely from the sausage patty and cheese. Sausage is high in fat, with around 80% of its calories coming from fat. The cheese also contributes additional calories and saturated fat.
The egg and English muffin are lower in calories but still boost the overall count. The egg has around 80 calories while the muffin has about 130 calories.
Evaluating the Nutritional Value
Though high in calories and fat, the Starbucks breakfast sandwich does have some positive nutritional qualities:
- Provides 19g protein - Excellent for keeping you full and energized.
- Contains fiber from the English muffin - Helps promote good digestion.
- Has a variety of vitamins and minerals from the egg.
- Makes for a portable, convenient breakfast option.
However, there are also many healthier breakfast sandwich options that can provide the same positives while being lower in fat, sodium, and calories.
Tips for a Healthier Breakfast Sandwich
If getting a breakfast sandwich from Starbucks, there are a few easy ways to make it healthier:
- Opt for egg white only or a veggie patty instead of sausage.
- Ask for a lower-calorie English muffin.
- Skip the cheese to cut saturated fat.
- Order a smaller size.
- Pair it with fruit, yogurt, or oatmeal for a more balanced meal.
Making your own breakfast sandwich at home also gives you control over the ingredients and portions. Build one on a whole grain English muffin or bagel using egg whites, veggie sausage, tomato, and avocado for a more nutritious option.
5 Rules for a Healthier Breakfast Sandwich
Breakfast sandwiches make for a satisfying on-the-go morning meal. However, traditional versions full of fatty meats, cheese, and creamy sauces can also overload you with calories, saturated fat, and sodium.
Follow these simple rules to build a breakfast sandwich that is nutritious and delicious.
1. Choose Whole Grains
Opt for whole grain bread, English muffins, bagels, or wraps as the base of your breakfast sandwich. Whole grains provide important fiber, vitamins, and minerals.
2. Add Veggies
Pile vegetables onto your breakfast sandwich to add fiber, nutrients, and flavor. Some tasty options are tomato, spinach, onion, avocado, bell pepper, and mushroom.
3. Use Healthy Proteins
Choose lean protein sources like eggs, egg whites, poultry sausage, Canadian bacon or turkey bacon. Limit high-fat meats and cheeses.
4. Skip Sugary Spreads
It’s best to avoid sweet spreads like jelly or chocolate hazelnut spread which add sugar and calories without nutrition. Use hummus, mashed avocado, or a schmear of almond butter instead.
5. Watch Portions
Giant breakfast sandwiches can contain 500+ calories. Stick to reasonable serving sizes around 300-400 calories to keep your meal balanced.
Following these rules will help you put together a tasty yet healthy breakfast sandwich. Pair it with fresh fruit and a cup of coffee or tea for a complete, energizing morning meal.
FAQs
How many calories are in a Starbucks sausage, egg, and cheese breakfast sandwich?
A Starbucks sausage, egg, and cheese breakfast sandwich contains 360 calories.
Why are the calories so high in this sandwich?
The high calorie count comes mainly from the fatty sausage patty and cheese. The egg and English muffin also contribute calories.
Is the Starbucks breakfast sandwich healthy?
While it provides some nutrition from the egg and fiber in the muffin, it is quite high in saturated fat, sodium, and calories for a single breakfast item.
How can I make this sandwich healthier?
Options include using egg whites, going veggie sausage, nixing the cheese, ordering a smaller size, and pairing it with fruit or yogurt.
What are some tips for building a healthier breakfast sandwich in general?
Tips include choosing whole grain breads, adding veggies, using lean proteins like egg whites, limiting sugary spreads, and watching portion sizes.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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