1 serving of ham, egg, and cheese breakfast sandwich contains 391 Calories. The macronutrient breakdown is 30% carbs, 33% fat, and 37% protein. This is a good source of protein (64% of your Daily Value), potassium (14% of your Daily Value), and calcium (31% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 7 minutes
- Cook Time
- 5 minutes
Ingredients
Directions
- Slice english muffin and toast.
- Find a microwave safe container that is roughly the circumference of the English muffin (like a cappuccino cup).
- Spray container. Crack eggs and beat if desired. Microwave egg in cup for 1-2 minutes until it reaches desired "doneness". 1 minute = wet yoke. 2 minutes = well done.
- Top toasted english muffin with the egg, ham, and cheese. Enjoy!
Nutrition Facts
For 1 serving of ham, egg, and cheese breakfast sandwich (261g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 391 | |
| Fats | 14g | 18% |
| Saturated fats | 4g | 21% |
| Trans fats | 0.1g | |
| Cholesterol | 448mg | 149% |
| Sodium | 1589mg | 69% |
| Carbs | 30g | 11% |
| Net carbs | 27g | |
| Fiber | 3g | 9% |
| Sugar | 3g | |
| Protein | 36g | |
| Calcium | 312mg | 31% |
| Iron | 4mg | 51% |
| Potassium | 669mg | 14% |
| Vitamin D | 3μg | 18% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 1μg | |
| Caffeine | 0mg | |
| Choline | 384mg | 70% |
| Copper | 0.3mg | 32% |
| Fluoride | 1μg | |
| Folate (B9) | 95μg | 24% |
| Lycopene | 0μg | |
| Magnesium | 55mg | 13% |
| Manganese | 1mg | 26% |
| Niacin | 6mg | 38% |
| Pantothenic acid | 2mg | 50% |
| Phosphorus | 665mg | 95% |
| Retinol | 272μg | |
| Riboflavin (B2) | 1mg | 74% |
| Selenium | 78μg | 141% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 44% |
| Vitamin A IU | 913IU | |
| Vitamin A | 272μg | 30% |
| Vitamin B12 | 1μg | 62% |
| Vitamin B6 | 1mg | 42% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | 112IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 3μg | |
| Vitamin E | 2mg | 11% |
| Vitamin K | 1μg | 1% |
| Zinc | 4mg | 35% |
| Sugars | ||
| Sugar | 3g | |
| Sucrose | 0g | |
| Glucose | 0.4g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 4g | 21% |
| Monounsaturated fats | 6g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0.1g | |
| 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 | 5g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0.1g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 1g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |