Quick Answer
A Sausage & Egg McMuffin meal from McDonald’s contains approximately 730 calories. This includes the Sausage & Egg McMuffin sandwich itself, which has 450 calories, plus a medium Hash Brown, which adds another 150 calories, and a medium McCafe Latte, which has 130 calories. So in total for the meal you get around 730 calories. This can vary slightly depending on customizations made to the meal.
Calories in a Sausage & Egg McMuffin
The Sausage & Egg McMuffin sandwich on its own contains 450 calories.
Here is the breakdown of calories per ingredient in the Sausage & Egg McMuffin:
– English muffin: 150 calories
– Sausage patty: 170 calories
– American cheese slice: 60 calories
– Egg: 70 calories
So as you can see, the bulk of the calories comes from the English muffin, sausage patty, and cheese. The egg itself is relatively low in calories at just 70 calories.
In total, the sandwich contains 450 calories. This is before any customizations like adding extra cheese or different condiments. A plain Sausage & Egg McMuffin contains 450 calories.
Sausage & Egg McMuffin Nutrition Facts
Here are the complete nutrition facts for a regular Sausage & Egg McMuffin from McDonald’s:
| Nutrition Facts | Sausage & Egg McMuffin |
|---|---|
| Calories | 450 |
| Total Fat | 28 g |
| Saturated Fat | 10 g |
| Trans Fat | 0.5 g |
| Cholesterol | 255 mg |
| Sodium | 930 mg |
| Total Carbohydrates | 33 g |
| Dietary Fiber | 2 g |
| Total Sugars | 3 g |
| Protein | 19 g |
As you can see, the Sausage & Egg McMuffin is high in calories, fat, saturated fat, cholesterol, and sodium. The majority of calories come from fat at 28g total. It also contains 19g of protein which helps make it a filling breakfast option.
Calories in a Hash Brown
A medium McDonald’s Hash Brown contains 150 calories.
Hash Browns are deep fried potatoes, so they derive a lot of their calories from fat and carbohydrates.
Here are the nutrition facts for a medium McDonald’s Hash Brown:
| Nutrition Facts | Hash Brown (medium) |
|---|---|
| Calories | 150 |
| Total Fat | 8 g |
| Saturated Fat | 1.5 g |
| Trans Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 290 mg |
| Total Carbohydrates | 15 g |
| Dietary Fiber | 1 g |
| Sugar | 0 g |
| Protein | 1 g |
So a medium Hash Brown adds 150 calories to your McDonald’s breakfast meal, mostly from fat and carbs.
Calories in a Medium McCafe Latte
A medium (16 oz) McCafe Latte from McDonald’s contains about 130 calories.
The calories will vary slightly based on whether it is a hot or iced latte, as well as any customizations like different milk or flavor syrups.
Here are the nutrition facts for a medium hot McCafe Latte:
| Nutrition Facts | Medium Hot McCafe Latte |
|---|---|
| Calories | 130 |
| Total Fat | 5 g |
| Saturated Fat | 3 g |
| Trans Fat | 0 g |
| Cholesterol | 15 mg |
| Sodium | 100 mg |
| Total Carbohydrates | 16 g |
| Dietary Fiber | 0 g |
| Sugars | 14 g |
| Protein | 9 g |
The majority of calories come from the carbohydrates (16g) and fat (5g). The protein is relatively low at 9g.
So a medium McCafe Latte adds about 130 calories to your McDonald’s breakfast meal.
Total Calories in a Sausage & Egg McMuffin Meal
Putting it all together, here are the total calories for a McDonald’s Sausage & Egg McMuffin meal:
– Sausage & Egg McMuffin: 450 calories
– Medium Hash Brown: 150 calories
– Medium McCafe Latte: 130 calories
**Total: Around 730 calories**
This meal provides a good mix of protein, carbs, and fat to start your day. The majority of calories come from the Sausage & Egg McMuffin itself at 450 calories.
The Hash Brown and Latte add an additional 280 calories on top of that.
You can further customize your meal by opting for smaller or larger sizes, or substituting the latte for coffee or juice. But in general, a medium McDonald’s Sausage & Egg McMuffin meal contains about 730 calories.
Tips for Making Your Meal Healthier
While 730 calories is not an unreasonable amount for a breakfast meal, there are ways you can adjust the meal to make it a bit healthier:
– Choose a small Hash Brown instead of medium (saves about 70 calories)
– Opt for a small latte instead of medium (saves about 30-40 calories)
– Order your Sausage McMuffin without cheese to remove 60 calories
– Substitute the latte for a coffee or small juice
– Ask for whole grain muffin instead of regular English muffin
– Add veggies like tomato or lettuce to your sandwich
– Choose bottled water instead of soda
Making some of these simple tweaks can help reduce the calories, fat, and sodium in your Sausage & Egg McMuffin meal.
Other Tips for Eating McDonald’s Breakfast
Here are some other general tips for eating a healthier McDonald’s breakfast:
– Opt for egg-based sandwiches without sausage or bacon
– Try oatmeal or yogurt parfaits for a lighter option
– Stick to small or medium sizes instead of large
– Avoid sugary syrups and juices
– Add fruits like bananas or apples to make it more balanced
– Drink water or lowfat milk instead of soda or sugary drinks
– Avoid pastries like muffins which tend to be high in fat and calories
Following these tips can help control your portions and reduce the overall calories, fat, sugar, and sodium in your McDonald’s breakfast.
Conclusion
A McDonald’s Sausage & Egg McMuffin meal with a medium Hash Brown and medium McCafe Latte contains approximately 730 calories. This can vary based on customizations to the meal. There are a number of ways to make the meal healthier by substituting lower calorie options and adding fresh produce. In general, being mindful of your portions and ingredients can help keep McDonald’s breakfast reasonable as part of a balanced diet.