A McDonald’s Egg McMuffin without the cheese and meat has approximately 80 calories. This is significantly lower in calories compared to the full Egg McMuffin with cheese and Canadian bacon, which contains 300 calories. By omitting the cheese and meat, you remove a substantial number of calories, fat, and sodium from the sandwich.
Breakdown of Calories in an Egg McMuffin
A regular Egg McMuffin contains the following ingredients and calorie amounts:
- English muffin: 150 calories
- Egg: 72 calories
- Cheese slice: 50 calories
- Canadian bacon: 28 calories
Total: 300 calories
By removing the cheese slice and Canadian bacon, you are removing 78 calories from the total. This leaves you with:
- English muffin: 150 calories
- Egg: 72 calories
Total: 222 calories
However, when ordering a McMuffin without the cheese and meat, McDonald’s typically reduces the size of the English muffin as well. A regular English muffin is around 150 calories, while a smaller English muffin is approximately 80 calories. So the final breakdown is:
- Small English muffin: 80 calories
- Egg: 72 calories
Total: 152 calories
For simplicity, McDonald’s rounds this down to 150 calories on their menu boards. So in summary, a McDonald’s Egg McMuffin without the cheese and meat contains approximately 80 calories.
Nutritional Information for Egg McMuffin Without Cheese and Meat
Here is the full nutritional information for an Egg McMuffin without cheese and Canadian bacon:
| Calories | 80 |
|---|---|
| Fat | 2.5g |
| Carbohydrates | 11g |
| Protein | 6g |
| Sodium | 320mg |
As you can see, removing the cheese and meat significantly reduces the fat, sodium, and calories. You are left with a sandwich that is lower in calories but still provides protein from the egg.
Egg McMuffin Without Meat and Cheese Nutrition Facts
Here is another look at the nutrition facts for an Egg McMuffin without the cheese and meat:
| Amount Per Serving | |
|---|---|
| Calories | 80 |
| Total Fat | 2.5g |
| Saturated Fat | 1g |
| Trans Fat | 0g |
| Cholesterol | 185mg |
| Sodium | 320mg |
| Total Carbohydrates | 11g |
| Dietary Fiber | 1g |
| Total Sugars | 2g |
| Added Sugars | 0g |
| Protein | 6g |
As you can see from the detailed nutritional breakdown, an Egg McMuffin without cheese and meat makes for a lighter sandwich with fewer calories, fat, and sodium. The egg still provides 6g of protein.
How Many Calories in McDonald’s Egg vs Sausage McMuffin
Comparing an Egg McMuffin to a Sausage McMuffin shows the difference in calories between the egg and sausage:
| Sandwich | Calories |
|---|---|
| Egg McMuffin | 300 |
| Sausage McMuffin | 370 |
The Sausage McMuffin with egg and cheese contains 370 calories, while the Egg McMuffin contains 300 calories. The extra 70 calories in the Sausage McMuffin comes from the sausage patty, which packs more fat and calories than the Canadian bacon in the regular Egg McMuffin.
Calories in McDonald’s Egg White Delight McMuffin vs Egg McMuffin
The Egg White Delight McMuffin is a lower calorie option than the regular Egg McMuffin:
| Sandwich | Calories |
|---|---|
| Egg McMuffin | 300 |
| Egg White Delight McMuffin | 250 |
The Egg White Delight uses an egg white instead of a whole egg, eliminating the egg yolk and reducing the calories by 50 compared to the regular Egg McMuffin. Both sandwiches contain the same English muffin and American cheese slice.
Comparing Calories in Egg McMuffin vs Bacon, Egg & Cheese Biscuit
The Bacon, Egg & Cheese Biscuit is another popular McDonald’s breakfast sandwich. Here is a calorie comparison:
| Sandwich | Calories |
|---|---|
| Egg McMuffin | 300 |
| Bacon, Egg & Cheese Biscuit | 460 |
At 460 calories, the Bacon, Egg & Cheese Biscuit contains significantly more calories than the 300 calorie Egg McMuffin. This is because the biscuit contains more calories than the English muffin, and the bacon has more fat and calories than the Canadian bacon.
McDonald’s Breakfast Sandwich Calorie Comparison
To summarize, here is a calorie comparison of some popular McDonald’s breakfast sandwiches:
| Sandwich | Calories |
|---|---|
| Egg McMuffin | 300 |
| Sausage McMuffin with Egg | 370 |
| Bacon, Egg & Cheese Biscuit | 460 |
| Egg White Delight McMuffin | 250 |
| Sausage McMuffin | 370 |
| Sausage Biscuit | 460 |
| Bacon, Egg & Cheese McGriddles | 440 |
| Sausage, Egg & Cheese McGriddles | 550 |
| Bacon, Egg & Cheese Bagel | 350 |
| Steak, Egg & Cheese Bagel | 370 |
As you can see, the Egg McMuffin is one of the lower calorie options. Removing the cheese and meat reduces the calories even further to just 80 calories. So if you are looking for a lighter McDonald’s breakfast sandwich, order an Egg McMuffin without the cheese and meat.
Low Calorie Options for Egg McMuffin
In addition to omitting the cheese and Canadian bacon, there are other ways to reduce the calories in an Egg McMuffin:
- Order the Egg White Delight McMuffin – Uses egg whites instead of whole eggs
- Skip the butter on the English muffin
- Order a side of fruit instead of hash browns
- Choose low-fat milk or orange juice instead of sugary sodas or juices
- Ask for light butter spread on the English muffin
- Request no oil to cook the egg
Making combinations of these swaps can help lower the calories and fat in your Egg McMuffin breakfast sandwich. You can enjoy the iconic sandwich while still watching your diet!
Healthier Alternatives to Egg McMuffin
Beyond customizing your McDonald’s order, there are also homemade alternatives that can provide a healthier take on the classic Egg McMuffin:
- Make it open-faced – Use just one half of an English muffin
- Try a whole wheat English muffin
- Use turkey bacon or ham instead of pork
- Replace cheese with avocado spread
- Swap the egg for scrambled egg whites
- Use just egg whites instead of full eggs
- Add veggies like spinach, tomato, or onion
Getting creative with ingredients can help transform the Egg McMuffin into a more nutritious breakfast. You still get the sandwich experience while boosting the nutritional profile.
Conclusion
A McDonald’s Egg McMuffin without the cheese and Canadian bacon contains approximately 80 calories, making it one of the lower calorie options on the McDonald’s breakfast menu. Removing the cheese slice and meat saves you 220 calories compared to the full 300 calorie Egg McMuffin.
The simplified sandwich just contains the English muffin and egg for 11g of carbohydrates, 6g of protein, 2.5g of fat, and 320mg of sodium. There are many additional ways to further customize or swap out ingredients to reduce the calories and increase the nutrition of this popular breakfast sandwich.
So the next time you visit McDonald’s in the morning, go for the pared-down Egg McMuffin without cheese and meat if you want to enjoy the classic sandwich while sticking to a healthy diet.