2 serving of breakfast sandwich with egg, cheese, and ham contains 617 Calories. The macronutrient breakdown is 36% carbs, 38% fat, and 26% protein. This is a good source of protein (72% of your Daily Value), fiber (34% of your Daily Value), and calcium (61% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Whole-wheat English muffin 2 muffin or 132g
Cheddar cheese 1 oz or 28g
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 2 serving of breakfast sandwich with egg, cheese, and ham (316g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 617 | |
| Fats | 27g | 34% |
| Saturated fats | 11g | 54% |
| Trans fats | 0.4g | |
| Cholesterol | 433mg | 144% |
| Sodium | 1445mg | 63% |
| Carbs | 57g | 21% |
| Net carbs | 47g | |
| Fiber | 10g | 34% |
| Sugar | 11g | |
| Protein | 40g | |
| Calcium | 611mg | 61% |
| Iron | 6mg | 70% |
| Potassium | 597mg | 13% |
| Vitamin D | 3μg | 17% |
| Vitamins and Minerals | ||
| Alpha carotene | 1μg | |
| Beta carotene | 28μg | |
| Caffeine | 0mg | |
| Choline | 362mg | 66% |
| Copper | 0.4mg | 49% |
| Fluoride | 11μg | |
| Folate (B9) | 123μg | 31% |
| Lycopene | 0μg | |
| Magnesium | 126mg | 30% |
| Manganese | 3mg | 118% |
| Niacin | 6mg | 39% |
| Pantothenic acid | 3mg | 56% |
| Phosphorus | 790mg | 113% |
| Retinol | 233μg | |
| Riboflavin (B2) | 1mg | 66% |
| Selenium | 104μg | 188% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 66% |
| Vitamin A IU | 828IU | |
| Vitamin A | 235μg | 26% |
| Vitamin B12 | 1μg | 57% |
| Vitamin B6 | 1mg | 44% |
| Vitamin C | 2mg | 2% |
| Vitamin D IU | 105IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 3μg | |
| Vitamin E | 2mg | 12% |
| Vitamin K | 2μg | 2% |
| Zinc | 5mg | 47% |
| Sugars | ||
| Sugar | 11g | |
| Sucrose | 0g | |
| Glucose | 0.4g | |
| Fructose | 0g | |
| Lactose | 0.1g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 11g | 54% |
| Monounsaturated fats | 9g | |
| Polyunsaturated fats | 4g | |
| Trans fats | 0.4g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 1g | |
| Glutamic acid | 7g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 3g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 1g | |
| Tyrosine | 1g | |
| Valine | 2g | |