An Egg McMuffin with cheese from McDonald’s contains 300 calories. This popular breakfast sandwich consists of an English muffin, egg, cheese slice, and Canadian bacon. While it provides protein from the egg and bacon, the Egg McMuffin with cheese is high in calories, fat, and sodium.
Egg McMuffin with Cheese Nutrition Facts
Here are the full nutrition facts for an Egg McMuffin with cheese according to the McDonald’s website:
| Nutrition Facts | Amount |
|---|---|
| Calories | 300 |
| Total Fat | 16g |
| Saturated Fat | 8g |
| Trans Fat | 0.5g |
| Cholesterol | 215mg |
| Sodium | 820mg |
| Total Carbohydrates | 26g |
| Dietary Fiber | 2g |
| Sugars | 3g |
| Protein | 16g |
As you can see, the Egg McMuffin with cheese provides 300 calories, which is 15% of a 2,000 calorie daily diet. However, it is very high in saturated fat, providing 40% of the daily value. It also contains 820mg of sodium, which is over one-third of the recommended daily sodium intake.
Egg McMuffin with Cheese Ingredients
Here are all of the ingredients that go into making a McDonald’s Egg McMuffin with cheese:
- English muffin
- Egg
- Cheese slice – pasteurized process American cheese
- Canadian bacon – cured pork
- Margarine
The bulk of the calories come from the English muffin, egg, cheese slice, and Canadian bacon. The margarine also adds additional fat and calories. Let’s take a closer look at each ingredient:
English Muffin
The English muffin contributes carbohydrates, fiber, and a small amount of protein. A typical English muffin contains about 130 calories.
Egg
The egg provides protein, fat, and vitamins and minerals like Vitamin A, Vitamin D, riboflavin, folate, selenium, and choline. A large fried egg contains about 90 calories.
Cheese Slice
The pasteurized process American cheese adds a lot of fat and sodium. A single slice contains about 50 calories.
Canadian Bacon
The Canadian bacon, which is made from cured pork, provides protein, fat, and sodium. Two slices of Canadian bacon contain approximately 55 calories.
Margarine
A small amount of margarine is used to grill the English muffin and egg. Margarine adds extra fat and calories. One teaspoon of margarine contains about 15 calories.
High in Fat, Saturated Fat, and Sodium
While the Egg McMuffin with cheese provides protein, the majority of its calories come from fat. It contains 16 grams of total fat, 8 grams of saturated fat, and 820 milligrams of sodium.
The 2015-2020 Dietary Guidelines for Americans recommend limiting:
– Saturated fat to less than 10% of daily calories
– Sodium to less than 2,300 milligrams per day
The Egg McMuffin with cheese provides nearly half of the recommended daily limit for saturated fat in just one sandwich. And the sodium content is very high at 820 milligrams.
The American Heart Association warns that diets high in saturated fat and sodium can increase the risk for high cholesterol, heart disease, and stroke.
High in Cholesterol
In addition to the high amounts of saturated fat and sodium, the Egg McMuffin with cheese is high in cholesterol. It contains 215 mg of cholesterol, which is 72% of the recommended 300 mg daily limit.
The egg and cheese are the main sources of cholesterol in this sandwich. The American Heart Association recommends limiting cholesterol to no more than 300 mg per day for healthy individuals.
People with heart disease or diabetes should limit their daily cholesterol intake to no more than 200 mg. The Egg McMuffin with cheese exceeds those limits in just one sandwich.
Low in Fiber
The Egg McMuffin with cheese lacks fiber, with only 2 grams per sandwich. The recommended daily target for fiber is 25 grams for women and 38 grams for men.
The refined grains in the English muffin contain less fiber than whole grain breads. So this breakfast sandwich does not provide much fiber to help meet daily needs.
High Glycemic Index
In addition to being low in fiber, the Egg McMuffin with cheese has a high glycemic index. The glycemic index measures how much a food spikes your blood sugar levels.
High glycemic index foods like the refined flour English muffin can lead to crashes in energy and mood. They may also increase food cravings and overeating throughout the day.
Choosing a whole grain English muffin or other whole grain bread can help lower the glycemic load of this breakfast sandwich.
Low in Vitamins and Minerals
While the egg provides some vitamins and minerals, the Egg McMuffin with cheese lacks many other essential nutrients. It is low in potassium, magnesium, vitamin C, and vitamin A.
Adding fresh fruit or vegetables to a breakfast sandwich is an easy way to increase the vitamin and mineral content.
High in Calories
At 300 calories, the Egg McMuffin with cheese provides a significant amount of calories in a small package. The calorie count is about the same as a light meal.
For someone following a 2,000 calorie diet, the Egg McMuffin with cheese provides 15% of the daily calories. It would be easy to exceed calorie needs by adding hash browns or a sugary drink to create a high calorie breakfast.
Splitting the Egg McMuffin with cheese or pairing it with fruit helps reduce the calorie count. Ordering the sandwich without cheese also saves about 50 calories.
Low in Protein
With 16 grams of protein, the Egg McMuffin with cheese does not provide much protein compared to the total calories. A high protein breakfast can help you stay full until lunchtime.
Adding an extra egg or slice of Canadian bacon boosts the protein while adding minimal calories. This helps increase the protein to calorie ratio.
Unpopular with Some Customers
While many McDonald’s customers enjoy the Egg McMuffin with cheese, some people do not like it.
Common complaints about the Egg McMuffin with cheese include:
- High in fat, sodium, and cholesterol
- Processed ingredients like the cheese slice
- Lack of fresh vegetables
- English muffin gets soggy
- Egg tastes rubbery or overcooked
- Bacon is limp and fatty
- Too small and not filling
Some customers say they removed the cheese and bacon to reduce fat, sodium, and calories. Others add spinach, tomato, or avocado to increase the nutrition.
Making some simple modifications or adding a side of fruit can help improve the nutrition profile of the Egg McMuffin with cheese.
Healthier Alternatives to Egg McMuffin with Cheese
For a healthier breakfast sandwich at McDonald’s, consider these options:
- Egg McMuffin without cheese – 250 calories
- Egg White Delight McMuffin – 250 calories
- Fruit ‘N Yogurt Parfait – 150 calories
- Sausage Burrito with eggs – 520 calories
- Hotcakes and Sausage – 510 calories
The fruit and yogurt parfait makes a balanced lower calorie breakfast choice full of protein, fiber, vitamins, and minerals.
Healthier Homemade Breakfast Sandwiches
Making breakfast sandwiches at home allows you to control the ingredients. Here are some ideas for healthier homemade alternatives to the Egg McMuffin with cheese:
Western Omelet Muffin
- Whole wheat English muffin
- Egg white omelet with onion, peppers, ham
- Slice low-fat Swiss cheese
Veggie Egg White Sandwich
- Whole grain toast
- Egg whites
- Spinach
- Tomato slice
- Avocado
Breakfast Burrito
- Whole wheat tortilla
- Egg whites
- Black beans
- Reduced-fat cheddar cheese
- Salsa
Homemade breakfast sandwiches allow you to increase the protein and fiber while controlling the amounts of fat, sodium, and cholesterol.
Should You Eat Egg McMuffin with Cheese?
The Egg McMuffin with cheese can be an occasional breakfast option if it fits within your daily calorie, fat, sodium, and cholesterol goals.
But foods high in saturated fat, sodium, and cholesterol should be limited in a healthy diet. The Egg McMuffin with cheese exceeds recommended limits for these nutrients in just one sandwich.
Making some modifications when ordering it can help lighten up the Egg McMuffin with cheese:
- Order without cheese
- Add a side of fruit
- Split with someone
- Opt for egg white only
- Pick a lower-calorie breakfast sandwich
Overall, the Egg McMuffin with cheese is a high fat, high sodium convenience food. Making breakfast sandwiches at home allows you to control the nutrition and include healthier ingredients.
Conclusion
The Egg McMuffin with cheese from McDonald’s contains 300 calories, with 16 grams of fat and 820 milligrams of sodium. While it provides protein, it is very high in saturated fat, sodium, and cholesterol.
Healthier breakfast options include fruit, oatmeal, whole grain toast, and yogurt. Homemade breakfast sandwiches allow you to boost nutrition with ingredients like egg whites, vegetables, lean protein, avocado, and whole grain bread.
Enjoying an Egg McMuffin with cheese on occasion is ok. But making it a regular breakfast choice may negatively impact your health, especially if you have high blood pressure or heart disease.