1 serving of breakfast sandwich with egg, cheese, and ham contains 309 Calories. The macronutrient breakdown is 36% carbs, 38% fat, and 26% protein. This is a good source of protein (36% of your Daily Value), fiber (17% of your Daily Value), and calcium (31% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Cheddar cheese ½ oz or 14g
Directions
- Split and toast the English muffin until golden.
- Lightly coat a nonstick skillet with cooking spray and warm over medium heat. Beat the egg, pour into the skillet, and cook to your preferred doneness.
- Place the ham and cheese on the toasted muffin and add the cooked egg; close the sandwich.
- Return the sandwich to the skillet, cover, and heat over low until the cheese melts, 1–2 minutes.
Nutrition Facts
For 1 serving of breakfast sandwich with egg, cheese, and ham (158g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 309 | |
| Fats | 13g | 17% |
| Saturated fats | 5g | 27% |
| Trans fats | 0.2g | |
| Cholesterol | 216mg | 72% |
| Sodium | 723mg | 31% |
| Carbs | 28g | 10% |
| Net carbs | 24g | |
| Fiber | 5g | 17% |
| Sugar | 6g | |
| Protein | 20g | |
| Calcium | 305mg | 31% |
| Iron | 3mg | 35% |
| Potassium | 299mg | 6% |
| Vitamin D | 1μg | 8% |
| Vitamins and Minerals | ||
| Alpha carotene | 1μg | |
| Beta carotene | 14μg | |
| Caffeine | 0mg | |
| Choline | 181mg | 33% |
| Copper | 0.2mg | 25% |
| Fluoride | 6μg | |
| Folate (B9) | 61μg | 15% |
| Lycopene | 0μg | |
| Magnesium | 63mg | 15% |
| Manganese | 1mg | 59% |
| Niacin | 3mg | 19% |
| Pantothenic acid | 1mg | 28% |
| Phosphorus | 395mg | 56% |
| Retinol | 116μg | |
| Riboflavin (B2) | 0.4mg | 33% |
| Selenium | 52μg | 94% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 33% |
| Vitamin A IU | 414IU | |
| Vitamin A | 117μg | 13% |
| Vitamin B12 | 1μg | 28% |
| Vitamin B6 | 0.3mg | 22% |
| Vitamin C | 1mg | 1% |
| Vitamin D IU | 53IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 1mg | 6% |
| Vitamin K | 1μg | 1% |
| Zinc | 3mg | 23% |
| Sugars | ||
| Sugar | 6g | |
| Sucrose | 0g | |
| Glucose | 0.2g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 5g | 27% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0.2g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.3g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.5g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |