Quick Answer
The number of calories in a bacon, egg and cheese sandwich can vary depending on the type and amount of each ingredient used. However, on average, a bacon, egg and cheese sandwich contains around 300-500 calories. A sandwich made with 2 slices of bacon, 1 egg, 1 slice of American cheese, and 1 English muffin can have about 500 calories. The calories come mostly from the bacon, egg, and cheese, which are all high in fat and calories. The English muffin also contributes carbohydrates and calories.
Calories in Each Ingredient
Here is a breakdown of the approximate calories for each common ingredient found in a bacon, egg and cheese sandwich:
| Ingredient | Calories |
|---|---|
| 2 slices bacon (pan-fried) | 120 |
| 1 large egg | 70 |
| 1 slice American cheese | 110 |
| 1 English muffin, toasted | 130 |
As you can see, just one slice of bacon and one slice of cheese provides over 200 calories. The egg also packs 70 calories. An English muffin can vary in calories but averages around 130 calories.
Using these approximate numbers, a sandwich with 2 slices of bacon, 1 egg, 1 slice of cheese and 1 English muffin would contain about:
– Bacon: 240 calories
– Egg: 70 calories
– Cheese: 110 calories
– English muffin: 130 calories
Total: Approximately 550 calories
The type of cheese and bread used, along with the cooking method for the bacon and egg, can raise or lower the totals slightly. Overall though, expect a bacon, egg and cheese sandwich to provide between 300-500 calories.
Factors That Increase Calories
Certain factors can increase the calorie count of a bacon, egg and cheese sandwich:
– Using thick-cut or extra bacon – Thicker slices of bacon can have more fat and calories. Regular sliced bacon has about 40-50 calories per slice, while thick-cut can have 60+ calories per slice.
– Frying the egg in oil/butter – Frying an egg in oil or butter adds extra calories compared to cooking it dry over a nonstick pan. About 40-50 extra calories.
– Higher fat cheese – Using full-fat American cheese instead of reduced-fat will add more fat and calories. Cheddar, Swiss, Monterey Jack and other natural cheeses are higher in calories than American cheese.
– Larger bread portions – Using jumbo bagels or croissants rather than regular sliced bread or English muffins packs in more carbs and calories.
– Adding condiments – Mayo, ketchup, hot sauce and other condiments can add 50-100+ calories to the sandwich.
– Larger sandwich sizes – Doubling the meat and cheese portions can double the calories. A breakfast sandwich shop that uses 4 bacon strips and 2 eggs can have 700-800+ calories.
Lower Calorie Options
There are some ways to lighten up a bacon, egg and cheese sandwich:
– Use reduced sodium and nitrate-free bacon – Saves some fat and calories over regular bacon.
– Use egg whites instead of whole eggs – Removes the egg yolks to cut down on fat and calories.
– Go for a light English muffin – Saves 20-30 calories compared to a regular English muffin.
– Use reduced-fat cheese – Cuts 20-40 calories per ounce compared to full-fat cheese.
– Use margarine instead of butter on the bread – Saves up to 30 calories per teaspoon compared to butter.
– Skip the condiments – Eliminates unwanted calories from mayo, ketchup or other sauces.
– Opt for a breakfast sandwich on an English muffin or flatbread – Avoids the extra carbs in a bagel, croissant or biscuit.
– Order a single egg sandwich – Cuts the egg calories in half and saves on cheese.
With these tweaks, it’s possible to get a bacon, egg and cheese sandwich down to around 300-400 calories while still keeping the classic taste.
Nutrition Facts for a Typical Bacon, Egg and Cheese Sandwich
Here are the nutrition facts for a typical bacon, egg and cheese sandwich using the following ingredients:
– 2 slices center cut bacon (pan fried)
– 1 large whole egg (pan fried)
– 1 slice reduced-fat American cheese
– 1 whole wheat English muffin, toasted
| Nutrition Facts | |
|---|---|
| Amount Per Serving | |
| Calories | 450 |
| Total Fat | 27g |
| Saturated Fat | 10g |
| Trans Fat | 1g |
| Cholesterol | 255mg |
| Sodium | 820mg |
| Total Carbohydrates | 25g |
| Dietary Fiber | 3g |
| Sugars | 3g |
| Protein | 29g |
As you can see, even with some lower calorie modifications, the sandwich still provides a significant amount of fat, cholesterol and sodium since it contains bacon, egg and cheese. It offers a good amount of protein as well from both the egg and bacon.
The carbohydrates come mostly from the English muffin. There are also small amounts of naturally occurring sugars.
So in terms of nutrition, a bacon, egg and cheese sandwich can serve as a decent source of protein on-the-go, but it is high in saturated fat and sodium. Those looking to keep calories low or follow a heart-healthy diet may want to consider some modifications or consume these types of sandwiches only occasionally.
Calorie Totals for Sandwiches from Popular Restaurants
Here is how the calories add up in bacon, egg and cheese sandwiches from some popular restaurants:
McDonald’s Bacon Egg & Cheese Biscuit
- 460 calories
- 28g fat (12g saturated)
- 930mg sodium
Dunkin’ Bacon Egg and Cheese on an English Muffin
- 470 calories
- 26g fat (10g saturated)
- 1160mg sodium
Starbucks Bacon, Gouda and Egg Breakfast Sandwich
- 470 calories
- 24g fat (10g saturated)
- 1060mg sodium
Subway Bacon, Egg and Cheese on Flatbread
- 370 calories
- 18g fat (7g saturated)
- 1130mg sodium
As you can see, the restaurant versions tend to be on the higher side for calories, fat and sodium due to using bacon, cheese and egg on breads or biscuits. Ordering without cheese or bacon could reduce the calories by about 100-150.
Health Benefits of Ingredients
Although high in calories, fat and sodium, the ingredients in a bacon, egg and cheese sandwich also provide some health benefits:
Bacon
- High in protein – needed for building and repairing muscle tissue
- Source of B vitamins like niacin
- Contains selenium – essential antioxidant mineral
Eggs
- High in protein – 6 grams in a large egg
- Rich source of choline – essential for brain function
- Contain lutein and zeaxanthin – antioxidants good for eye health
- Provide vitamin A, vitamin D, riboflavin, vitamin B12
Cheese
- Contains calcium – needed for healthy bones and teeth
- Provides protein, phosphorus, and vitamin A
- Good source of vitamin B12 especially when made with whole milk
- Contains zinc, CLA conjugated linoleic acid
English Muffin
- High in carbohydrates – main energy source
- Provides B vitamins like thiamin, riboflavin, niacin
- Contains iron, calcium, fiber
- Moderate source of protein when made with whole grains
So in moderation, the sandwich offers protein, important vitamins and minerals. However, the high sodium and saturated fat content should be considered.
Conclusion
A bacon, egg and cheese sandwich generally contains 300-500 calories depending on the amounts of each ingredient used. The main sources of calories are the bacon, egg, and cheese, which all provide a significant amount of fat and calories. Using certain lower calorie modifications can reduce the calories to around 300-400 per sandwich. While high in saturated fat and sodium, the different components also supply protein, vitamins and minerals. Overall, enjoying these types of filling sandwiches occasionally can be fine for most healthy individuals. Just be mindful of portion size and ingredients to keep the calories in check.
