Understanding the Nutrition Facts of Starbucks' Sausage, Egg and Cheese Breakfast Sandwich
Starbucks serves up a convenient, portable breakfast with their Sausage, Egg and Cheese Classic Breakfast Sandwich. But is this grab-and-go meal a nutritious way to start your day? Getting the nutrition facts can help you determine how it fits into a balanced diet.
Starbucks Sausage, Egg and Cheese Nutrition Facts
Here are some key nutrition facts for a Starbucks Sausage, Egg and Cheese Classic Breakfast Sandwich:
- Calories: 350
- Total Fat: 24g
- Saturated Fat: 8g
- Trans Fat: 0.5g
- Cholesterol: 185mg
- Sodium: 930mg
- Total Carbohydrates: 24g
- Dietary Fiber: 2g
- Sugars: 3g
- Protein: 16g
Evaluating the Nutritional Value
At 350 calories, this breakfast sandwich delivers a significant calorie punch. It also contains high amounts of fat and sodium compared to most nutrition guidelines for a single meal.
On the beneficial side, it provides 16g of protein for staying power, some dietary fiber, a mix of complex and simple carbs, vitamins and minerals from its egg and cheese ingredients.
Comparing Healthier Breakfast Sandwich Options
Starbucks does offer alternative lower calorie, lower fat breakfast sandwiches which can be a healthier choice:
- Egg White & Red Pepper Roush on an English Muffin (260 calories)
- Reduced-Fat Turkey Bacon & White Cheddar Classic Breakfast Sandwich (270 calories)
- Egg Whites & Turkey Bacon Breakfast Sandwich (250 calories)
Customizing your sandwich by removing higher fat meats like sausage and high-fat cheese can also reduce its calories, fat, and sodium content.
Tips for Making Your Starbucks Breakfast Sandwich Healthier
If you want to enjoy a Starbucks breakfast sandwich but cut down on its less nutritious factors, there some easy ways to modify your order.
1. Size Down
Ordering the smaller sandwich size drops calories significantly. Or consume just half the sandwich saving the rest for later.
2. Substitute Lower Fat Ingredients
Ask for egg whites instead of whole eggs, turkey bacon over pork bacon or sausage, and reduced-fat cheese options.
3. Add Nutrient Dense Toppings
Boost nutrition by topping your sandwich with veggies like spinach, tomato, onion or avocado.
4. Skip the Bread
Having your sandwich wrapped in a lettuce leaf instead of bread reduces carbs and calories.
5. Go Easy on Sauces and Spreads
Condiments like butter, mayo and savory sauces pile on additional calories, sodium and fat.
What to Drink With Your Starbucks Breakfast Sandwich
While Starbucks is best known for its creative coffee blends, some options complement a breakfast sandwich better than others:
Choose Beverages Wisely
- Water - Hydrates without additional calories
- Tea - Lower caffeine than coffee
- Low-fat Milk - Provides calcium, vitamin D and protein
- Low-acid Orange Juice - Vitamin C and potassium
Avoid Empty Calorie Drinks
- Sugary lattes, creamers and syrups
- Soda and sweetened iced teas
- Fruit juice blends heavy on added sugars
Choosing nutritious beverages with your breakfast sandwich prevents excess blood sugar spikes and crash later.
Is a Starbucks Sausage & Egg Breakfast Sandwich Healthy?
Using nutrition facts and ingredients lists to evaluate menu items’ true health value is key. While convenient, the regular Starbucks Sausage, Egg and Cheese Breakfast Breakfast Sandwich is high in sodium, fat and calories compared to Nutrition Guidelines for Americans for a single meal.
But customizations like sizing down portions, subbing in lean proteins and low-fat cheese, adding veggie toppings while limiting condiments and sugary drinks makes this grab-and-go breakfast much more balanced.
An occasional indulgence of a full size classic breakfast sandwich and your favorite Starbucks latte won’t sabotage an otherwise balanced diet. But making informed menu decisions whenever you eat on-the-go is important for your long-term health.
FAQs
How many calories are in a Starbucks sausage, egg and cheese sandwich?
A regular size Starbucks Sausage, Egg & Cheese Classic Breakfast Sandwich contains 350 calories.
Is Starbucks breakfast sandwich healthy?
The regular sandwich is high in sodium, fat and calories compared to nutrition guidelines. But customizing with lower fat ingredients and smaller portions can make it a healthier meal.
What is the healthiest Starbucks breakfast sandwich?
Some healthier Starbucks breakfast sandwiches options contain egg whites, turkey bacon, reduced-fat cheese, veggie additions and are on smaller English muffins, coming in between 250-270 calories.
Can I make my Starbucks breakfast sandwich vegetarian?
Yes, you can order an egg and cheese sandwich without meat or sub in items like the Roasted Red Pepper & Egg White sandwich to create a vegetarian Starbucks breakfast.
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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