Quick Answer
A sausage, egg and cheese sandwich can contain anywhere from 300 to 800 calories depending on the size and ingredients. On average, a typical sausage, egg and cheese sandwich contains around 500-600 calories.
Calories in Different Types of Sausage Egg and Cheese Sandwiches
The calorie count of a sausage, egg and cheese sandwich can vary greatly depending on the type and size of the sandwich. Here is the calorie range for some common types:
| Sausage Egg and Cheese Sandwich Type | Calorie Range |
|---|---|
| Fast food breakfast sandwich (McDonald’s, Burger King, etc) | 300-500 calories |
| Deli/bagel shop sandwich on bagel or roll | 500-800 calories |
| Homemade sandwich on English muffin or bread | 400-600 calories |
As you can see, a fast food breakfast sandwich tends to be on the lower calorie end, around 300-500 calories depending on the restaurant. A specialty deli sandwich can range from 500-800 calories depending on the size and ingredients. A homemade sandwich is usually in the middle, averaging 400-600 calories.
Fast Food Breakfast Sandwiches
Popular fast food breakfast sandwiches include options like the McDonald’s Sausage Egg & Cheese McMuffin, the Burger King CROISSAN’WICH with Sausage, and the Wendy’s Sausage, Egg and Swiss Croissant.
Here are the calorie counts for some of the most common fast food sausage, egg and cheese sandwiches:
| Fast Food Breakfast Sandwich | Calories |
|---|---|
| McDonald’s Sausage McMuffin with Egg | 370 |
| McDonald’s Sausage McMuffin with Egg and Cheese | 450 |
| Burger King CROISSAN’WICH with Sausage, Egg and Cheese | 450 |
| Wendy’s Sausage, Egg and Swiss Croissant | 330 |
| Subway Sausage, Egg and Cheese Breakfast Sandwich | 310 |
As you can see, most major fast food chain breakfast sandwiches contain 300-450 calories. McDonald’s and Burger King options are around 450 calories, while Wendy’s and Subway sandwiches are closer to 300-350 calories.
The lower calorie counts for fast food breakfast sandwiches can be attributed to their smaller bread and patty sizes compared to specialty deli sandwiches. Chains also commonly use baked or scrambled egg patties which have fewer calories than fried eggs.
Deli and Bagel Shop Sandwiches
When you visit a local deli, bagel shop or sandwich joint, the sausage, egg and cheese options tend to have higher calorie counts. This is due to larger portion sizes and ingredients like full-size bagels, croissants and deli rolls.
Some examples of higher calorie deli and bagel shop breakfast sandwiches include:
| Deli/Bagel Shop Sandwich | Calories |
|---|---|
| Einstein Bros Bagels Sausage, Egg and Cheddar on Asiago Cheese Bagel | 570 |
| Panera Bacon, Egg & Cheese on Ciabatta | 640 |
| Dunkin’ Sausage, Egg and Cheese on a Croissant | 530 |
| Bruegger’s Bagels Sausage, Egg and Cheese on a Bagel | 740 |
These specialty sandwiches contain anywhere from 530 to over 700 calories. The larger portions of meat, cheese and bread drive those calorie counts up. For example, an Einstein Bros asiago cheese bagel alone contains 320 calories before adding the sandwich fillings.
Homemade Sandwiches
When making a sausage, egg and cheese sandwich at home, you can control the ingredients and portions more. This usually results in a calorie count in the 400-600 range.
For example, here are the calories for some typical homemade sausage, egg and cheese sandwiches:
| Homemade Sandwich | Calories |
|---|---|
| Sandwich with 1 fried egg, 1 oz. sausage and 1 slice cheese on whole wheat toast | 455 |
| Sandwich with scrambled egg, 2 oz. sausage and 1 slice cheese on English muffin | 590 |
| Sandwich with 2 scrambled eggs, 1.5 oz. sausage and 1 slice cheese on bagel | 620 |
The calorie count ranges from 455 to 620 calories for typical homemade versions. This is lower than most deli options but more than most fast food sandwiches.
You have more control over ingredients like the type of bread, eggs, cheese and sausage used when making breakfast sandwiches at home. Choosing lower calorie options like Canadian bacon over sausage or egg whites over whole eggs could further reduce the calories.
Factors Affecting the Calories in a Sausage Egg and Cheese Sandwich
As you can see from the examples above, there can be a wide range of calories in sausage, egg and cheese sandwiches based on the preparation method and ingredients used. Here are some of the factors that impact the calorie count:
Bread/Roll Type
– The type of bread or roll used significantly affects calorie content. A large croissant, hoagie roll or bagel can add 200-400 calories to a sandwich. A basic English muffin or slice of whole wheat bread has 100-150 calories.
Egg Type and Preparation
– Fried eggs tend to have more calories (about 90 per egg) than scrambled eggs or egg patties (about 50-70 calories). Using egg whites instead of whole eggs also reduces calories.
Sausage Portion Size
– The amount of sausage or meat filling impacts calories. A 2-3 ounce sausage patty has twice the calories of a sandwich with 1 ounce of meat.
Cheese Type and Amount
– Slices of high-fat cheese like American or cheddar add about 100 calories per ounce. Reduced-fat swiss cheese has around 50 calories per slice.
Condiments
– The addition of spreads and condiments like ketchup, mayonnaise, butter or oil will further increase the calorie content.
Cooking Method
– Frying in oil or butter adds more calories than toasting bread or baking egg patties. Grilling is a lower calorie cooking method.
By selecting lower calorie options for each ingredient, you can make a satisfying sausage, egg and cheese sandwich that also stays under your target calorie count.
Tips for Making a Lower Calorie Sausage Egg and Cheese Sandwich
If you love sausage, egg and cheese sandwiches but want to keep them as a healthier breakfast option, here are some tips for lowering the calorie count:
– Choose a whole grain English muffin, bread slice, or small bagel as the base – around 150 calories.
– Use 1 scrambled egg or egg patty made with egg whites – about 50-75 calories.
– Opt for 1 ounce of lean Canadian bacon instead of high-fat sausage – about 45 calories.
– Pick reduced-fat swiss cheese for 75 calories per slice rather than full-fat American cheese at 100+ calories.
– Use hummus, smashed avocado or thinly spread jam instead of butter or mayo.
– Grill sandwich in a pan instead of cooking with butter or oil to avoid added fats.
– Add veggies like spinach, tomato or sautéed peppers for extra nutrient boost without many calories.
Sample Lower Calorie Sandwich Combinations
Here are some ideas for building a great tasting sausage, egg and cheese sandwich under 500 calories:
| Sandwich Ingredients | Calories |
|---|---|
|
– 1 Whole wheat English muffin = 140 calories – 2 Egg whites scrambled with spinach = 90 calories – 1 Ounce Canadian bacon = 45 calories – 1 Slice reduced-fat Swiss cheese = 75 calories |
Total: 350 calories |
|
– 1 Slice whole grain bread = 80 calories – 1 Egg patty = 70 calories – 1 Ounce turkey sausage = 60 calories – 1 Slice 2% milk cheddar cheese = 90 calories – Sliced tomato = 10 calories |
Total: 310 calories |
|
– 1 Whole wheat bagel thin = 110 calories – 1 Scrambled egg = 80 calories – 2 Ounces sliced ham = 90 calories – 1 Slice reduced-fat provolone cheese = 70 calories – Sliced avocado = 80 calories |
Total: 430 calories |
As you can see from these examples, with some simple substitutions and smart ingredient choices you can keep a breakfast sandwich filled with protein and flavor to under 500 calories per serving.
Nutritional Benefits of Sausage Egg and Cheese Sandwiches
Beyond being delicious and satisfying, there are some notable nutritional benefits to eating a sausage, egg and cheese sandwich:
High Protein
The combination of egg, cheese and sausage/meat provides an excellent source of dietary protein. Protein helps keep you full and satisfied while providing nutrients for building and repairing muscle tissue.
Important Vitamins and Minerals
Eggs supply vitamin A, folate, selenium and choline. Cheese provides calcium, vitamin B12 and phosphorus. These nutrients are important for bone health, metabolic function, immunity and more.
Healthy Fats
The fats from the egg yolk and cheese offer a mix of monounsaturated and saturated fats that help regulate cholesterol levels when eaten in moderation.
Convenient Whole Grains
Choosing whole grain or multi-grain breads adds an easy source of energizing complex carbs and fiber.
Plant Protein Options
Veggies like avocado and spinach not only reduce calories but incorporate plant proteins, vitamins and minerals.
Conclusion
A sausage, egg and cheese sandwich can make a satisfying and nutritious breakfast when some simple steps are taken to control portion sizes and choose lower calorie ingredients. Selecting healthy whole grain breads, reduced-fat cheese, leaner meats and vegetable additions allows you to keep the calories to 500 or less per serving for a balanced morning meal. With a little nutrition guidance, this classic sandwich can be a regular part of a healthy diet.
