How many calories does a sausage Egg and cheese McMuffin have?

A Sausage Egg and Cheese McMuffin from McDonald’s contains 450 calories. This popular breakfast sandwich is made up of an English muffin, American cheese, sausage patty, and a fresh cracked egg.

Nutrition Facts

Here are the nutrition facts for a Sausage Egg and Cheese McMuffin from McDonald’s:

Nutrient Amount
Calories 450
Total Fat 28 g
Saturated Fat 10 g
Trans Fat 1.5 g
Cholesterol 255 mg
Sodium 820 mg
Total Carbohydrates 31 g
Dietary Fiber 2 g
Sugars 3 g
Protein 22 g

As you can see, the Sausage Egg and Cheese McMuffin is high in calories, fat, and sodium. The majority of calories come from fat at 28g total, 10g of which are saturated fat. It also contains 255mg of cholesterol, which is a significant amount, coming from the egg and sausage patty.

Breakdown of Ingredients

To understand where all these calories are coming from, let’s break down the nutrition facts of each ingredient in the Sausage Egg and Cheese McMuffin:

English Muffin

The English muffin contributes 210 calories to the total. It also contains:

  • 36g of carbohydrates
  • 2g of fiber
  • 2g of protein

So the English muffin alone makes up almost half the calories in the entire breakfast sandwich. The carbs and lack of protein make the muffin less filling.

American Cheese

A single slice of processed American cheese adds 50 calories. It also has:

  • 4g of fat
  • 2g of saturated fat
  • 95mg of sodium

The cheese contributes a significant amount of sodium in addition to saturated fat.

Sausage Patty

The sausage patty contains the following:

  • 170 calories
  • 14g of fat
  • 5g of saturated fat
  • 370mg of sodium
  • 12g of protein

The sausage patty adds a lot of fat, sodium and protein. The protein helps make the sandwich more filling.


Finally, the egg provides:

  • 70 calories
  • 5g of fat
  • 1.5g of saturated fat
  • 185mg of cholesterol
  • 6g of protein

The egg adds more fat, cholesterol, and some filling protein. Overall, it’s the healthiest ingredient in the sandwich.

How Does it Fit Into Your Daily Calories?

Consuming a Sausage Egg and Cheese McMuffin provides 450 out of the recommended daily calorie intake. The recommended daily calorie intake for adults is around 2000-2500 calories per day.

So this one sandwich supplies almost a quarter of your calories for the entire day! For most people, consuming a Sausage Egg and Cheese for breakfast means you’ll need to carefully watch calories at lunch and dinner to avoid overeating.

Other Important Nutrients

In addition to calories, fat, and sodium, there are other key nutrients to consider when evaluating the nutritional value of the Sausage Egg and Cheese McMuffin:

  • Protein: This sandwich provides 22g of protein, mainly coming from the sausage patty and egg. Protein helps keep you full and is important for building muscle mass.
  • Carbohydrates: With 31g of carbs, this meal is relatively high in carbohydrates. The English muffin contributes significant carbs.
  • Sugar: There are only 3g of sugar, coming mostly from the English muffin.
  • Fiber: Fiber content is low at just 2g. The English muffin contributes all the fiber.
  • Vitamins and minerals: This meal is lacking in nutrients like calcium, potassium, vitamins A, C, and K.

While the protein content is decent, the Sausage Egg and Cheese McMuffin lacks nutritional value when it comes to vitamins, minerals, and fiber. It also contains mostly refined carbohydrates from the English muffin.

How Does it Compare to Other McDonald’s Breakfasts?

McDonald’s offers a wide variety of breakfast sandwiches and meals. Here’s how the Sausage Egg and Cheese McMuffin compares:

Egg McMuffin

The original Egg McMuffin is lower in calories at 300 calories. It also has less fat at 16g and sodium at 820mg. However, it’s missing the protein from the sausage patty.

Bacon, Egg and Cheese Biscuit

With 460 calories, the Bacon, Egg and Cheese Biscuit is slightly higher in calories. It contains 2g more saturated fat but less sodium at 770mg. The biscuit adds carbs.

Sausage Burrito

A Sausage Burrito contains more calories at 560. It also has 37g of fat but less sodium at 720mg. The tortilla wraps adds carbs.

Hotcakes and Sausage

Ordering hotcakes with a side of sausage comes out to 730 calories! This meal is much higher in carbs, sugar, and sodium than a sandwich.

Overall, the Sausage Egg and Cheese McMuffin tends to be lower in calories than meals with biscuits, tortillas, or sugary hotcakes. But it’s still one of the unhealthiest options compared to something like the Egg McMuffin.

Healthier Alternatives

If you’re looking for a healthier fast food breakfast sandwich, consider these options:

Egg White Delight McMuffin

This has just 250 calories and 8g of fat. It replaces the yolk with egg whites and American cheese for Canadian bacon.

Folded Egg White Sandwich

Dunkin Donuts’ Folded Egg White Sandwich with cheese is only 280 calories. It’s made with egg whites, cheese, and turkey sausage.

Egg White Grill

Burger King’s Egg White Grill comes in at just 140 calories! It contains egg whites, melted cheese, and grilled ham.

Veggie Egg White Sandwich

Starbucks’ veggie version has 210 calories. It has egg whites, white cheddar cheese, and tomatoes on an English muffin.

Choosing an egg white sandwich without sausage and cheese reduces the amount of fat, sodium, and cholesterol. Adding veggies boosts the nutritional value.

Simple Swaps to Make It Healthier

If you love the taste of a Sausage Egg and Cheese McMuffin, there are some easy ways to make it a bit healthier:

  • Use a whole wheat English muffin instead of the refined white flour version.
  • Opt for a turkey sausage patty over pork sausage.
  • Order just an egg and sausage patty sandwich without cheese.
  • Request a side of fruit like apple slices instead of hash browns.
  • Skip the sausage entirely and just get an Egg McMuffin.
  • Get it without the butter on the English muffin.
  • Order a side salad instead of hash browns for balance.

Making even small tweaks like these to your regular McDonald’s order can save calories, fat, and sodium. Building a balanced meal is key.

Potential Health Risks

There are some potential health risks and concerns related to frequently eating Sausage Egg and Cheese McMuffins or similar breakfast sandwiches:

Weight Gain

The high amount of calories, fat, and sodium can lead to weight gain over time. Consuming 450 calories in a single meal is quite dense.

High Cholesterol

With its high cholesterol content, eating this frequently may negatively impact your blood cholesterol levels. High cholesterol increases risk for heart disease.

High Blood Pressure

The sodium content of 820mg is over a third of the recommended daily limit. Excess sodium consumption is linked to high blood pressure.

Lack of Nutrition

Beyond the high calorie, fat, and sodium content, this breakfast sandwich lacks beneficial vitamins, minerals, antioxidants, and fiber.

Processed Ingredients

Heavily processed ingredients like white flour, cheese, and sausage may be linked to negative health effects when consumed regularly.

While the occasional Sausage Egg and Cheese McMuffin won’t harm your health, regular consumption could lead to obesity, heart disease, high blood pressure, and other chronic diseases over the long term.

The Bottom Line

A Sausage Egg and Cheese McMuffin from McDonald’s contains 450 calories, 28g of fat, and 820mg of sodium. It provides protein and some quick energy, but lacks much nutritional value. Compared to other fast food breakfast options, it’s on the unhealthier end of the spectrum.

Making smart tweaks like using whole wheat bread, removing cheese, and adding veggies can improve the nutrition profile. But limiting intake of these high calorie sandwiches is wise for your health.

Overall, be mindful that this popular breakfast sandwich supplies nearly a quarter of the average person’s recommended daily calories in just one meal!

Leave a Comment