Is the Starbucks sausage egg and cheese healthy?

The Starbucks sausage, egg and cheese sandwich is a popular breakfast item at Starbucks locations across the United States. It features a sausage patty, a slice of cheese and a folded egg on an English muffin. With its combination of protein, fat and carbs, it aims to provide a satisfying start to the day. However, with growing interest in healthy eating, some consumers question whether this sandwich provides adequate nutrition or is too high in fat, sodium and calories. This article will analyze the nutritional content of the Starbucks sausage, egg and cheese sandwich and evaluate whether it can be part of a healthy diet.

Nutrition Facts

The nutrition information for the Starbucks sausage, egg and cheese sandwich is as follows (1):

Nutrition Facts Starbucks Sausage, Egg & Cheese Sandwich
Calories 370
Total Fat 24g
Saturated Fat 9g
Trans Fat 0g
Cholesterol 215mg
Sodium 740mg
Total Carbohydrates 26g
Dietary Fiber 1g
Sugars 2g
Protein 16g

At 370 calories, this sandwich provides a significant amount of energy. But with 24g of total fat, 9g of saturated fat, and 740mg of sodium, it is quite high in nutrients that should be limited in a healthy diet.

Evaluation of Calories and Macronutrients


At 370 calories, the Starbucks sausage, egg and cheese sandwich provides about 18-20% of the 2,000 daily calorie needs for most adults. While this may work for some as a breakfast item, it’s a high calorie count for one meal. Consuming this sandwich regularly could easily lead to excess calorie intake and weight gain over time. Those looking to lose weight or watch calorie intake may want to consume a lower calorie breakfast.


With 16g of protein, this sandwich provides 32% of the recommended daily intake of protein for most adults. High protein foods help keep you fuller for longer after eating, which can curb overeating later in the day. The combination of protein from the egg, cheese and sausage makes this a satiating sandwich. This amount of protein is a nutritional benefit of the sandwich.


The total fat content weighs in at 24g, which is 37% of the daily value. Saturated fat is a major concern, with the sandwich providing 45% of the recommended limit for the day. Diets high in saturated fat are linked to increased LDL cholesterol levels and higher risk of heart disease (2). The high saturated fat content from multiple animal products is one of the biggest nutritional downsides of this sandwich.


At 26g of carbs, this sandwich provides 9% of the daily value. The carbs come mainly from the English muffin. This moderate carbohydrate amount provides energy but doesn’t overload on blood sugar spiking refined carbs. The relatively low carbohydrate content is better for diabetes control and weight management.

Evaluation of Micronutrients

The Starbucks sausage, egg and cheese sandwich contains a range of micronutrients, though not in particularly high amounts. These include:

– 215mg cholesterol – 72% DV
– 740mg sodium – 31% DV
– 1g dietary fiber – 4% DV

The cholesterol and sodium levels are quite high when compared to the daily recommendations. The fiber content is low at just 4% of the daily target. For nutritional quality, you would ideally want to see higher fiber intake and lower cholesterol and sodium in a breakfast sandwich.

The sandwich likely also provides smaller amounts of vitamins and minerals like B vitamins, selenium, calcium and iron. However, the exact amounts are not available as this sandwich does not have a detailed nutritional breakdown from Starbucks.

Health Benefits

Despite some of its nutritional drawbacks, the Starbucks sausage, egg and cheese sandwich does have some health benefits:

Protein for satiety – The high protein content from the eggs, cheese and sausage can help you feel fuller for longer after eating this sandwich. The protein may curb snacking and overeating later in the day.

Energy for the day – With 370 calories and 26g carbs, this sandwich provides a significant energy boost to start your day. This can help power you through an active morning.

Some vitamins and minerals – The eggs and cheese provide a range of B vitamins, in addition to calcium, selenium and phosphorus. These support energy metabolism, bone health and immune function.

So while not perfect nutritionally, this sandwich does provide some benefits, especially the satiating protein, which is beneficial for weight management.

Health and Dietary Concerns

There are some important health and dietary concerns to consider with regular consumption of the Starbucks sausage, egg and cheese sandwich:

High in saturated fat – At 45% of the daily value, saturated fat intake may be excessive, raising LDL cholesterol levels. Those with heart disease risk should limit intake.

High sodium content – The 740mg sodium is 31% of the recommended daily limit, which may negatively impact blood pressure control.

Red and processed meats – The sausage patty contains processed meat and red meat, which are tied to increased risk of chronic diseases (3).

Lack of veggies – This sandwich lacks any vegetables, fruits or whole grains. Higher intake of plant foods is encouraged for health.

High calories – At nearly 20% of calorie needs in one sandwich, excess intake can easily occur, especially with a sugary Starbucks beverage.

Overall, regular consumption of this high fat, high sodium sandwich may negatively impact health, especially heart disease and diabetes risk. Those with these conditions should use caution.

Is it Part of a Healthy Diet?

The Starbucks sausage, egg and cheese sandwich can be part of a healthy diet, but in moderation. Some tips:

– Limit to 1-2 times per week at most
– Pair with a fruit cup or salad for added nutrition
– Split between 2 people to reduce calories, fat and sodium
– Opt for a whole grain bagel or English muffin for more fiber
– Get a small low-calorie coffee drink instead of a sugar-loaded Frappuccino

Ideally, create a homemade breakfast sandwich using:

– Whole grain bread or English muffin
– Turkey sausage patty
– Egg whites or low-fat cheese
– Veggies like spinach, tomato and avocado

This provides a more balanced nutrition profile. But the Starbucks version can be a decent option when dining out in moderation. Just balance it with healthier choices for other meals.

Comparisons to Other Breakfast Sandwiches

Compared to breakfast sandwiches from other quick-service restaurants, the Starbucks sausage, egg and cheese performs average nutritionally:

Breakfast Sandwich Calories Fat (g) Sodium (mg)
Starbucks Sausage, Egg & Cheese 370 24 740
Dunkin Sausage, Egg & Cheese 350 23 730
McDonald’s Sausage McMuffin 370 21 680
Panera Bacon, Egg & Cheese 350 19 980

The sandwiches are all quite close in calorie count, ranging from 350 to 370 calories. Fat content is 19-24g, with Starbucks and Dunkin being at the higher end. In sodium, Panera is an outlier at 980mg, whereas the others range from 680-740mg. Overall, the Starbucks option is average but comparable to other major chains.

Healthier Sandwich Alternatives at Starbucks

If seeking a healthier breakfast sandwich option when dining at Starbucks, consider:

Reduced Fat Turkey Bacon Breakfast Sandwich – 270 calories, 13g fat, 710mg sodium

Egg White & Red Pepper Breakfast Sandwich – 250 calories, 10g fat, 580mg sodium

Vegetable & Hummus Protein Box – 270 calories, 10g fat, 490mg sodium

These provide lower calories, fat and sodium than the sausage sandwich. They also incorporate veggies and whole grains for improved nutritional quality. The veggie-based options are higher in fiber, vitamins and minerals as well.

Simple Swaps for a Healthier Sausage Sandwich

If you want to stick with the sausage breakfast sandwich at Starbucks but make it a bit healthier, these simple swaps can help:

– Substitute turkey sausage instead of pork sausage

– Use an English muffin instead of biscuit for less fat, carbs

– Opt for egg whites instead of whole eggs

– Get a lower-fat cheese like cheddar instead of American

– Add veggies like spinach, tomato, onion, peppers

– Use just 1 slice of cheese instead of 2

– Request light spread on the English muffin

– Ask for sausage to not be buttered on grill

– Get a small coffee instead of a high-calorie Frappuccino drink

These modifications can help reduce the total calories, fat, sodium and sugar content for a more balanced nutritional profile.

Cooking Your Own Healthier Version

For the best nutrition, making your own breakfast sandwich at home is ideal. That way you can control all the ingredients and portions. Here is a healthy recipe to try:

– 1 whole wheat English muffin, split and toasted
– 1 egg white or 1/2 cup egg substitute, scrambled
– 1 oz Canadian bacon or turkey sausage, grilled
– 1 slice low-fat cheddar cheese
– 1 tomato slice
– 1/2 cup spinach
– 1/4 avocado, sliced

1. In a small nonstick pan, scramble egg white and set aside.
2. In the same pan, cook Canadian bacon for 1-2 minutes per side.
3. Place English muffin halves in toaster and toast.
4. Top muffin bottom with egg, bacon, cheese, tomato, spinach and avocado.
5. Add muffin top and enjoy.

Nutrition for 1 serving:
Calories: 330, Fat: 15g, Carbs: 33g, Protein: 20g, Sodium: 510mg

This homemade version is much more balanced and customizable. Make it your own with different veggie add-ins like onion, bell pepper, mushrooms or jalapenos.


The Starbucks sausage, egg and cheese sandwich is a convenient but high-calorie breakfast option. While it provides protein, some B vitamins and minerals, it is quite high in saturated fat and sodium. Regular consumption may negatively impact heart health. Still, it can be incorporated into an overall healthy diet in moderation, when balanced with other nutritious foods and activity. To improve the nutrition profile, create homemade versions using healthier ingredients and cooking methods. With some modifications and portion control, the Starbucks sandwich can occasionally be part of eating well.

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