A Starbucks sausage and Cheddar sandwich contains 380 calories. This popular breakfast sandwich is a convenient grab-and-go option but is quite high in calories, so it’s important to be mindful of portion size and frequency if you’re watching your calorie intake.
Nutrition Facts for Starbucks Sausage & Cheddar Breakfast Sandwich
The nutrition information for a Starbucks sausage and Cheddar breakfast sandwich is as follows:
- Calories: 380
- Total Fat: 24g
- Saturated Fat: 9g
- Trans Fat: 0g
- Cholesterol: 55mg
- Sodium: 820mg
- Total Carbohydrates: 24g
- Dietary Fiber: 1g
- Sugars: 2g
- Protein: 20g
As you can see, the Starbucks sausage and Cheddar sandwich is quite high in calories, total fat, saturated fat, cholesterol, and sodium. The majority of calories come from fat (63%) whereas carbohydrates make up 25% of calories and protein accounts for 12%.
Starbucks Sausage & Cheddar Ingredients
Here is the ingredient list for a Starbucks sausage and Cheddar breakfast sandwich:
- Pork sausage patty
- Cage-free fried egg
- Cheddar cheese
- English muffin
The three main calorie contributors are the sausage patty, Cheddar cheese, and English muffin. The pork sausage provides protein and fat. Cheddar cheese adds more fat and protein. The English muffin contributes carbohydrates and calories.
How the Calories Add Up
To understand how a Starbucks sausage and Cheddar sandwich reaches 380 calories, we need to look at the calorie content of each ingredient:
- Pork sausage patty: 170 calories
- Cheddar cheese slice: 110 calories
- English muffin: 130 calories
- Egg: 70 calories
Adding up the calories from the main ingredients totals 480 calories. After cooking, this drops slightly to 380 calories for the finished sandwich.
Comparing Starbucks Breakfast Sandwiches
To put the 380 calories of a Starbucks sausage and Cheddar sandwich in context, here’s how it compares to the calorie content of some other popular Starbucks breakfast sandwiches:
| Breakfast Sandwich | Calories |
|---|---|
| Bacon & Gouda | 460 |
| Egg & Cheese | 300 |
| Reduced Fat Turkey Bacon | 260 |
| Sausage & Cheddar | 380 |
As you can see, the Sausage & Cheddar is lower in calories than the Bacon & Gouda sandwich, but still considerably higher than the lighter options like the Egg & Cheese or Turkey Bacon sandwich. When choosing a breakfast sandwich from Starbucks, being mindful of calories and fat can make a significant difference.
Lower Calorie Options at Starbucks
If you’re looking for a lower calorie breakfast at Starbucks, here are some options under 300 calories:
- Egg white & roasted red pepper sandwich (260 calories)
- Reduced fat turkey bacon sandwich (260 calories)
- Egg & cheese sandwich on multigrain bread (270 calories)
- Oatmeal with fruit (up to 220 calories)
- Breakfast wrap (under 300 calories)
Choosing egg whites, turkey bacon, lower-calorie bread, and more veggies are all ways to cut down on calories while still enjoying a tasty and satisfying breakfast sandwich.
Making Healthier Choices at Starbucks
If you want to enjoy your favorite Starbucks breakfast sandwich while maintaining a calorie deficit, here are some tips:
- Choose a smaller size sandwich
- Select lower-calorie ingredients like egg whites, turkey bacon, tomato
- Opt for lighter English muffin or multigrain bread
- Split the sandwich and pair with fruit or yogurt
- Substitute for a lower calorie breakfast wrap or sandwich
- Use lower fat milk or nondairy milk in your coffee drink
- Ask for light cream cheese or reduced butter on bagel
With some simple modifications, you can enjoy your Starbucks breakfast while sticking to your health goals. Building your sandwich from lower calorie ingredients and adjusting portion sizes makes a big difference.
Conclusion
A Starbucks sausage and Cheddar breakfast sandwich contains 380 calories, with most of those calories coming from the sausage, cheese, and English muffin. While not the lowest calorie option, there are ways to enjoy this sandwich moderately as part of a balanced diet. Choosing lighter ingredients, smaller sizes, and pairing with fruit or yogurt can help decrease the calorie count. Being mindful of your choices when dining at Starbucks will allow you to splurge on your favorites while still staying on track with your nutrition goals.
