An English McMuffin from McDonald’s is a popular breakfast sandwich that contains an egg, Canadian bacon, and cheese on a toasted English muffin. Many people enjoy the English McMuffin for a quick and tasty breakfast on-the-go, but may be curious about the calorie count of this menu item.
Calories in an English McMuffin
According to the McDonald’s nutrition information, one English McMuffin sandwich contains:
- 300 calories
- 12 g fat
- 430 mg sodium
- 18 g protein
- 29 g carbohydrates
This calorie count is for an English McMuffin sandwich by itself, without any added sides or customizations. The total calories can increase depending on what you add to the sandwich.
Calories by Ingredient
An English McMuffin is made up of several components. Here is a breakdown of the calories by ingredient:
English Muffin
The English muffin itself contains 130 calories. English muffins contain flour, yeast, salt, and fat, which contribute calories and carbohydrates.
Egg
The egg patty on an English McMuffin contains 60 calories. Eggs are rich in protein as well as fat, both of which have calories.
Canadian Bacon
A slice of Canadian bacon has 50 calories. Canadian bacon is a form of cured and smoked pork, so it contains both protein and fat.
American Cheese
A single slice of American cheese adds 60 more calories to the sandwich. Cheese is high in fat, protein, and calcium – all contributors to its calorie content.
Calories with Add-Ons
You can customize an English McMuffin sandwich with various add-ons that increase the total calorie count:
- Butter: Adding a pat of butter (5g) adds 36 calories.
- Jelly or jam: A 28g packet of jelly or jam adds 30-50 calories depending on variety.
- Bacon: Adding a slice of bacon to the sandwich tacks on an extra 42 calories.
- Sausage patty: Substituting the Canadian bacon for a sausage patty adds 85 more calories.
- Hash browns: Pairing an English McMuffin with a small order of hash browns adds 150 calories.
Nutrients in an English McMuffin
In addition to calories, an English McMuffin also contains these macronutrients:
| Nutrient | Amount |
|---|---|
| Fat | 12g |
| Carbohydrates | 29g |
| Protein | 18g |
The fat comes from the egg, cheese, and Canadian bacon. The carbohydrates are found mostly in the English muffin. And the protein comes from the egg, cheese, and Canadian bacon.
Some key micronutrients found in an English McMuffin include:
- Calcium: 25% Daily Value
- Vitamin D: 10% DV
- Riboflavin: 15% DV
- Vitamin B12: 15% DV
- Phosphorus: 15% DV
- Selenium: 10% DV
These nutrients come primarily from the cheese, egg, and English muffin.
McMuffin Size Comparisons
McDonald’s offers English McMuffins in different sizes, which affects the total calorie count:
- Regular: 300 calories
- Small: 210 calories
A small English McMuffin has about 30% fewer calories than a regular size. Other McMuffins also come in different sizes:
- Sausage McMuffin regular: 370 calories
- Sausage McMuffin small: 260 calories
- Egg McMuffin regular: 300 calories
- Egg McMuffin small: 210 calories
How English McMuffins Fit Into a Calorie-Controlled Diet
For someone following a standard 2000 calorie per day diet, an English McMuffin can fit into their daily calorie allotment, but doesn’t leave a lot of room for additional high-calorie meals throughout the day. Here is how an English McMuffin fits into different daily calorie goals:
| Daily Calorie Goal | Calories Left After English McMuffin |
|---|---|
| 1200 calories | 900 calories |
| 1500 calories | 1200 calories |
| 2000 calories | 1700 calories |
As you can see from the table, the 300 calories in an English McMuffin make up about 25% of a 1200 calorie diet, 20% of a 1500 calorie diet, and 15% of a 2000 calorie diet. So it can fit into a calorie-controlled meal plan, but you’ll need to account for it when planning your other meals and snacks for the day.
Lower Calorie Alternatives to English McMuffins
If you love English McMuffins but want a lower calorie option, here are some ideas:
- Order an English McMuffin with just egg and Canadian bacon, skipping the cheese. This removes 60 calories.
- Order a small English McMuffin, which saves 90 calories compared to a regular size.
- Order an Egg McMuffin without meat, which cuts 50 calories.
- Build your own breakfast sandwich on a whole wheat English muffin using just egg, tomato, and spinach for a 300+ calorie savings.
- Try an English muffin with peanut butter instead of an English McMuffin for around 200 calories.
You can also adjust the side items paired with your English McMuffin, such as skipping the hash browns and sticking to black coffee as your beverage to further reduce calories.
Should You Eat English McMuffins When Dieting?
English McMuffins can be part of a healthy weight loss diet when consumed in moderation. Some tips for enjoying them on a diet include:
- Order only occasionally, like once a week as a treat.
- Get a small McMuffin to trim calories.
- Pair it with healthy low-calorie sides like fruit or yogurt.
- Split it with someone to reduce portion size.
- Build your own lighter versions at home.
- Increase exercise on days when you eat one to burn more calories.
While not incredibly low in calories, English McMuffins do provide important nutrients like protein, calcium, and B vitamins. When incorporated responsibly into your diet, they can be part of an overall healthy pattern of eating.
Should You Avoid English McMuffins When Dieting?
On the other hand, there are some reasons you may want to avoid English McMuffins if trying to lose weight:
- They are high in calories and fat compared to many other breakfast choices.
- It’s easy to tack on extra calories by adding cheese, bacon, or sugary jam.
- Pairing them with hash browns adds significant calories.
- Drive-thrus make it easy to order them habitually.
- They lack the fiber, vitamins, and minerals found in whole foods.
Due to the high calorie count in proportion to nutrition, some dietitians recommend avoiding English McMuffins and other fast food breakfast sandwiches if you are closely tracking calories and macros. Lower calorie, more nutrient-dense breakfast choices may be better aligned with weight loss goals.
Healthier Homemade English McMuffin Recipes
You can make healthier versions of an English McMuffin breakfast sandwich easily at home. Here are some recipe ideas:
Canadian Bacon and Egg English Muffin
Ingredients:
- Whole wheat English muffin
- Canadian bacon
- Egg
- Spinach
- Tomato slice
Directions:
- Toast English muffin
- Cook Canadian bacon slice in skillet
- Cook egg sunny side up or over easy
- Place spinach, tomato, Canadian bacon, and egg on muffin half
- Add salt and pepper to taste
Egg White and Avocado English Muffin
Ingredients:
- Whole grain English muffin
- Egg whites
- Avocado
- Cherry tomatoes
- Everything bagel seasoning
Directions:
- Toast English muffin
- Cook egg whites in pan
- Mash avocado and spread on muffin
- Top with egg whites, tomatoes, and seasoning
There are lots of possible combinations to make homemade English McMuffin sandwiches healthier. Get creative with veggies, lean proteins, and whole grain muffins!
Conclusion
An English McMuffin from McDonald’s contains around 300 calories. This comes mostly from the egg, cheese, Canadian bacon, and English muffin. Customizations and add-ons can significantly increase the calories. While English McMuffins can fit into a balanced diet, you may want to enjoy them only occasionally or opt for healthier homemade versions if closely tracking your calories for weight loss. Overall, being mindful of portions and preparation methods can allow you to satisfy an English McMuffin craving without derailing your nutrition goals.
