Starbucks Sausage Egg and Cheese Sandwich Nutrition Facts and Healthier Ordering Tips

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 wont sabotage an otherwise balanced diet. But making informed menu decisions whenever you eat on-the-go is important for your long-term health.

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.