Eggs and Cheese Calories in Breakfast Sandwiches: Building a Healthier Meal

The Calorie Content of Eggs and Cheese: Building a Healthier Breakfast Sandwich

Breakfast sandwiches are a convenient, grab-and-go morning meal enjoyed by many on busy mornings. Typically featuring eggs, cheese and some type of bread or English muffin, breakfast sandwiches seem like a good source of protein to start the day.

However, with high amounts of fat and calories in ingredients like cheese and fatty meats, your average breakfast sandwich may not be the most nutritious choice. Understanding how to balance nutrition while keeping calories in check can help make your morning sandwich a healthy part of your diet.

This article provides a detailed overview of the calories found in eggs and cheese, two staple breakfast sandwich ingredients. You’ll also find useful guidance on building a more nutritious breakfast sandwich and tips for lightening up your favorite sandwich shop order.

Calories in Eggs

Eggs are often the main protein source found in breakfast sandwiches. But the calorie content of eggs can vary based on the size of the egg and how it is prepared.

Here are the calories for one large egg prepared in different ways:

• Hard boiled egg: 78 calories
• Poached egg: 71 calories
• Sunny side up fried egg: 90 calories
• Over easy fried egg: 90 calories
• Scrambled egg: 90 calories

As you can see, boiling or poaching eggs leads to the lowest calorie content, while frying adds more calories from the oil or butter used to prepare them.

For reference, here are the calories for different numbers and sizes of eggs:

• 1 small egg: 54 calories
• 1 medium egg: 63 calories
• 1 large egg: 72 calories
• 1 jumbo egg: 90 calories
• 2 large eggs: 144 calories
• 3 large eggs: 216 calories

Including just one or two eggs in your breakfast sandwich is a great way to bump up the protein without adding too many extra calories. For an even lower calorie option, use egg whites instead of whole eggs.

Calories in Cheese

Cheese is also commonly featured in breakfast sandwiches, adding flavor, creaminess and a boost of calcium. However, cheese can also significantly increase the calorie content of your breakfast sandwich.

Here are the calories found in one ounce of different popular cheese varieties:

• Cheddar: 114 calories
• Swiss: 111 calories
• Monterey Jack: 104 calories
• Mozzarella: 85 calories
• Provolone: 98 calories
• American: 105 calories

Cheeses like cheddar, Swiss and Monterey Jack contain over 100 calories per ounce. Just two ounces of one of these fuller-fat cheeses would add over 200 extra calories to your sandwich.

Opting for small amounts of lower calorie cheeses like mozzarella and provolone is one easy way to cut back on calories without losing cheesy flavor.

Total Calories in a Classic Breakfast Sandwich

To get an idea of the total calorie content in a typical breakfast sandwich, let’s look at the classic bacon, egg and cheese sandwich:

• 1 fried large egg: 90 calories
• 1 ounce cheddar cheese: 114 calories
• 1 slice bacon: 40 calories
• 1 English muffin: 130 calories

Total: Around 375 calories

When you add up the calories in all the standard ingredients, even a simple breakfast sandwich ends up packing nearly 400 calories.

And while it does contain protein from the egg and bacon, much of those calories come from fat in the cheese, egg yolk and bacon.

Building a More Nutritious Breakfast Sandwich

You can easily modify your favorite breakfast sandwich to cut calories without sacrificing nutrition:

• Use egg whites to reduce fat and cholesterol while still getting 6 grams of protein.
• Load up on veggies like spinach, tomato and avocado to add fiber.
• Choose whole grain bread for an extra dose of fiber and nutrients.
• Limit fatty meats like bacon and sausage by using lean protein sources instead.
• Downsize the cheese by sticking to 1 ounce or less of low-fat varieties.
• Swap condiments like mayo for options like mustard, hummus or avocado.

With smart substitutes and a few simple tweaks, you can easily slash calories and increase the nutritional value of your breakfast sandwich.

Low-Calorie Breakfast Sandwich Combinations

Here are a few ideas for building a delicious breakfast sandwich with around 300 calories or less:

The Veggie Lover

• 1 whole wheat English muffin (120 calories)
• 2 scrambled egg whites (34 calories)
• 2 slices tomato (10 calories)
• 1⁄4 of an avocado (80 calories)
• 1 oz Swiss cheese (110 calories)

Total: Around 355 calories

The Protein Packer

• 1 sprouted grain English muffin (100 calories)
• 2 scrambled eggs (144 calories)
• 1 oz Canadian bacon (42 calories)
• 1 slice provolone cheese (50 calories)
• 1⁄2 cup spinach (5 calories)

Total: Around 340 calories

The Sunny Sandwich

• 1 whole grain bread slice (80 calories)
• 1 poached egg (70 calories)
• 1⁄4 avocado, mashed (80 calories)
• Pinch of red pepper flakes (5 calories)
• 1 oz feta cheese crumbles (75 calories)

Total: Around 310 calories

Tips for Ordering a Healthier Breakfast Sandwich

If you are getting your breakfast sandwich to-go, you can still make smart choices to cut back on calories without skimping on flavor:

• Opt for egg whites rather than whole eggs.
• Choose a breakfast meat like Canadian bacon or turkey sausage.
• Pick a bakery item like an English muffin over biscuits.
• Ask for extra veggies like tomato, spinach or avocado.
• Order the smallest size available for sandwiches and breads.
• Skip sugary coffee flavorings and creamers.
• Request healthier spread options like mustard or hummus.
• Stay away from loaded breakfast sandwiches with multiple meats and excessive cheese.

Most restaurants are happy to accommodate requests to customize your breakfast sandwich. With a few simple modifications, you can easily pare down the calories without losing flavor.

Are Breakfast Sandwiches Healthy?

Breakfast sandwiches can be a healthy option depending on your choices of ingredients and preparation methods.

Some tips for getting optimal nutrition from your breakfast sandwich:

• Include protein like eggs, Canadian bacon or chicken sausage.
• Pick whole grain or sprouted bread over refined options.
• Add fiber-rich veggies like spinach, tomato and avocado.
• Use just small amounts of full-fat cheese.
• Limit fatty meats like sausage and bacon.
• Opt for low-calorie condiments like mustard and salsa.
• Avoid excess sodium from meats, cheese and bread.
• Steer clear of heavily fried or greasy sandwiches.

Moderating portion sizes and ingredients is key. When made with lean protein, fiber-rich produce and wholesome bread, breakfast sandwiches can provide important nutrients without derailing your diet.

Are Breakfast Sandwiches Filling?

Thanks to their combination of protein, fat and carbs, breakfast sandwiches can be quite filling despite their smaller size.

Some tips for making your breakfast sandwich extra satiating include:

• Choosing eggs, which are high in protein and take longer to digest.
• Opting for whole grain or high-fiber bread.
• Adding fiber-rich vegetables.
• Including healthy fats like avocado or nut butter.
• Using cheese for a protein and fat boost.
• Watching carb-heavy additions like fried potatoes.

A breakfast sandwich centered around eggs, veggie and whole grains is more likely to keep you feeling full compared to one with refined carbs and fatty ingredients like sausage and hash browns.

Breakfast Sandwich Calories at Popular Restaurants

To get an idea of how breakfast sandwich nutrition can vary between restaurants, here is a comparison of popular choices from three chains:

McDonald’s

• Bacon, Egg & Cheese McMuffin: 350 calories
• Sausage McMuffin: 370 calories
• Egg White Delight McMuffin: 250 calories

Starbucks

• Bacon, Gouda & Egg Sandwich: 450 calories
• Sausage & Cheddar Sandwich: 520 calories
• Egg White & Roasted Red Pepper Sandwich: 280 calories

Dunkin’ Donuts

• Bacon, Egg & Cheese on a Croissant: 510 calories
• Egg & Cheese on an English Muffin: 300 calories
• Egg White Veggie Wake-Up Wrap: 190 calories

As you can see, sandwiches made with egg whites, veggies and whole grain bread tend to be lowest in calories, while meat- and cheese-heavy options can pack over 500 calories.

The Most Nutritious Way to Start Your Day

Breakfast sandwiches can provide protein, important nutrients and long-lasting energy when assembled mindfully. Sticking to whole food, lower calorie ingredients like eggs, veggies and whole grain bread can help keep your breakfast sandwich nutritious and diet-friendly.

Next time your breakfast sandwich craving strikes, use the tips in this article to help create or customize one that provides a well-rounded meal to start your day off right.

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.