A Sausage McMuffin without egg from McDonald’s contains 350 calories. This popular breakfast sandwich consists of a toasted English muffin, a pork sausage patty, and a slice of American cheese. By omitting the egg, you reduce the calorie count compared to a regular Sausage McMuffin with egg, which contains 480 calories.
A Closer Look at the Nutrition Facts
Let’s take a more in-depth look at the nutrition facts for a Sausage McMuffin without egg from McDonald’s:
- Calories: 350
- Total Fat: 23g
- Saturated Fat: 9g
- Trans Fat: 0.5g
- Cholesterol: 40mg
- Sodium: 820mg
- Total Carbohydrates: 26g
- Dietary Fiber: 1g
- Sugars: 3g
- Protein: 13g
As you can see, while not the healthiest breakfast option, removing the egg does cut down on the calories, cholesterol, and fat slightly. However, the sodium and carbohydrate content remains quite high.
Nutrition Compared to Sausage McMuffin with Egg
Comparing the standard Sausage McMuffin with egg to the egg-free version shows where the 130 calorie difference comes from:
| Nutrition Facts | Sausage McMuffin with Egg | Sausage McMuffin without Egg |
|---|---|---|
| Calories | 480 | 350 |
| Total Fat | 28g | 23g |
| Cholesterol | 255mg | 40mg |
| Sodium | 820mg | 820mg |
| Carbohydrates | 26g | 26g |
The egg contributes around 80 calories and significant amounts of cholesterol and fat. Removing it cuts those numbers down. The rest of the nutrition facts remain the same between both versions.
How the Calorie Count Compares to Other McDonald’s Breakfasts
At 350 calories, a Sausage McMuffin without egg contains a moderate amount of calories compared to other items on the McDonald’s breakfast menu:
- Egg McMuffin: 300 calories
- Bacon, Egg & Cheese Biscuit: 450 calories
- Sausage Burrito: 370 calories
- Hash Browns: 150 calories
- Hotcakes (3): 360 calories
The Egg McMuffin is lighter at just 300 calories. Sandwiches with bacon or sausage and egg both exceed 400 calories. Pastries like hotcakes are in a similar range to the Sausage McMuffin without egg.
Lower Calorie Options
If you’re looking for a lighter McDonald’s breakfast, try:
- Fruit & Maple Oatmeal: 260 calories
- Fruit ‘N Yogurt Parfait: 150 calories
- Cinnamon Melts: 260 calories
- English Muffin: 130 calories
Higher Calorie Options
On the other end, higher calorie McDonald’s breakfast items include:
- Big Breakfast with Hotcakes: 1,050 calories
- Loaded Breakfast Burrito: 730 calories
- Steak, Egg & Cheese Bagel: 670 calories
- Sausage Biscuit with Egg & Cheese: 510 calories
How to Make Your Meal Healthier
While not the worst breakfast choice at McDonald’s, a Sausage McMuffin without egg is still relatively high in fat, sodium, and carbohydrates. Here are some tips for making it a healthier meal:
- Ask for a whole grain English muffin
- Order just one hash brown instead of two
- Opt for sausage patties made from turkey or chicken sausage instead of pork
- Add veggies like tomato, onion, spinach, or avocado
- Select unsweetened coffee instead of sugary drinks
- Split the sandwich in half and save part for later
- Pair it with fresh fruit or low-fat yogurt on the side
Making customizations like egg-white only, extra veggie toppings, and fruit sides can help improve the nutritional balance of your Sausage McMuffin meal.
How a Sausage McMuffin Fits Into Your Daily Calorie Needs
To determine if a 350 calorie Sausage McMuffin without egg is reasonable for your daily calorie budget, you need to consider your total estimated calorie needs:
| Gender | Sedentary | Moderately Active | Active |
|---|---|---|---|
| Women | 1,600-2,000 | 2,000-2,200 | 2,400 |
| Men | 2,000-2,600 | 2,400-2,800 | 3,000 |
As you can see from the estimated calorie needs above:
- Women need around 2,000 calories per day on average
- Men need around 2,600 calories per day on average
This means a 350 calorie Sausage McMuffin without egg represents about 15-20% of your total daily calorie needs. For most people, this within a reasonable limit for a single breakfast item when eaten alongside fruit, yogurt, coffee, or juice.
Tips for Staying Within Your Calorie Budget
To keep your total daily calories in a healthy range, consider these tips in addition to the sandwich customizations mentioned earlier:
- Split the sandwich and save half for a snack
- Pair it with a light lunch and dinner to balance calories
- Drink water instead of sugary sodas or juices
- Increase physical activity to allow for more calories
- Avoid adding high-calorie coffee flavors like mocha or caramel
- Check your total calories in an app to stay on track
Nutrients the Sandwich Provides
While the calorie, fat, sodium, and refined carb content of a Sausage McMuffin without egg is far from perfect, the sandwich does provide some important nutrients:
- Protein – 13g protein helps you feel full and aids muscle repair
- Iron – The English muffin contains iron to support oxygen circulation
- Calcium – The cheese provides calcium for bone health
- Vitamin D – Added to the cheese, vitamin D benefits immunity
- B Vitamins – Whole grains in the muffin supply essential B vitamins
So while not a nutritional rockstar, a Sausage McMuffin without egg does deliver a decent protein kick plus important vitamins and minerals.
Healthier Homemade Version
You can make a healthier homemade version of a Sausage McMuffin without egg by using the following lower calorie and more nutritious ingredients:
Ingredients
- Whole wheat English muffin – 120 calories
- Turkey sausage patty – 90 calories
- Sliced tomato – 5 calories
- Sliced avocado – 80 calories
- Scrambled egg whites – 45 calories
- 2% milk cheddar cheese – 45 calories
Nutrition Facts for Homemade Version
The nutrition facts for the 385 calorie homemade version stacks up favorably vs. the 350 calorie McDonald’s sandwich:
| Nutrition Facts | Homemade | McDonald’s |
|---|---|---|
| Calories | 385 | 350 |
| Fat | 12g | 23g |
| Carbs | 37g | 26g |
| Fiber | 5g | 1g |
| Protein | 28g | 13g |
As you can see, the homemade version contains less fat and more protein and fiber for a more balanced nutritional profile.
Conclusion
A Sausage McMuffin without egg from McDonald’s contains 350 calories, which is a moderate calorie count for a breakfast sandwich. While not an incredibly nutritious choice due to the high sodium, saturated fat, and refined carbs, omitting the egg does cut down on calories, cholesterol, and fat slightly compared to the regular egg version.
Customizing your order with healthier ingredients or making a homemade version can improve the nutrition profile. Overall, a Sausage McMuffin in moderation can fit into a balanced diet when paired with fruit, yogurt, and other sensible choices throughout the day.
