Calories in Egg sandwich on English muffin, with ham
Generic food Meals and Dishes
Egg sandwich on English muffin, with ham contains 222 kcal per 100 g. A typical serving of 1 large (220 g) provides about 488 kcal.
Roughly 43% of its calories come from fat, with 35% from carbohydrates and 22% from protein (estimated with general energy factors).
That is less energy than the typical item in egg/breakfast sandwiches on FoodFactly, where the median is 266 kcal per 100 g across 47 foods.
100 g provides 47% of the Daily Value for selenium, 24% of the Daily Value for Riboflavin (B2) and 23% of the Daily Value for Vitamin B12.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 222 kcal | |
| Total fat C | 10.7 g | 14% |
| Saturated fat C | 4.4 g | 22% |
| Cholesterol C | 162 mg | 54% |
| Sodium C | 495 mg | 22% |
| Total carbohydrates C | 19.3 g | 7% |
| Dietary fiber C | 1.4 g | 5% |
| Total sugars C | 2 g | |
| Protein C | 12.2 g | 24% |
| Vitamin A C | 112 µg | 12% |
| Vitamin C C | 0.7 mg | 0.8% |
| Vitamin D C | 1.5 µg | 8% |
| Vitamin E C | 0.93 mg | 6% |
| Vitamin K C | 2.7 µg | 2% |
| Thiamin (B1) C | 0.25 mg | 21% |
| Riboflavin (B2) C | 0.31 mg | 24% |
| Niacin (B3) C | 2.1 mg | 13% |
| Vitamin B6 C | 0.095 mg | 6% |
| Folate (B9) C | 75 µg | 19% |
| Vitamin B12 C | 0.54 µg | 23% |
| Choline C | 109 mg | 20% |
| Calcium C | 214 mg | 16% |
| Iron C | 2.4 mg | 13% |
| Magnesium C | 19 mg | 5% |
| Phosphorus C | 204 mg | 16% |
| Potassium C | 135 mg | 3% |
| Zinc C | 1.4 mg | 13% |
| Copper C | 0.066 mg | 7% |
| Selenium C | 25.7 µg | 47% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 22%
- Carbohydrates 35%
- Fat 43%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein12.2 gabove the median for egg/breakfast sandwiches (median 12 g)
- Fiber1.4 gabove the median for egg/breakfast sandwiches (median 1.2 g)
- Sugars2 gbelow the median for egg/breakfast sandwiches (median 2.4 g)
- Fat10.7 gin the lowest quarter of egg/breakfast sandwiches (median 15 g)
- Saturated fat4.4 gbelow the median for egg/breakfast sandwiches (median 4.9 g)
- Sodium495 mgbelow the median for egg/breakfast sandwiches (median 504 mg)
- Protein per 100 kcal5.5 gprotein density, useful for comparing foods with different calorie levels
- Water55.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.3 g |
|---|---|
| Polyunsaturated fat C | 1.7 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 1.4 g |
| SFA 4:0 C | 0.1 g |
| SFA 6:0 C | 0.077 g |
| SFA 8:0 C | 0.05 g |
| SFA 10:0 C | 0.12 g |
| SFA 12:0 C | 0.17 g |
| SFA 14:0 C | 0.46 g |
| SFA 16:0 C | 2.4 g |
| SFA 18:0 C | 0.97 g |
| MUFA 18:1 C | 3.1 g |
| PUFA 18:3 C | 0.11 g |
| PUFA 20:4 C | 0.01 g |
| MUFA 16:1 C | 0.17 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.022 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.003 g |
Carotenoids (6)
| Beta-carotene C | 15 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 197 µg |
| Retinol C | 111 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 6 µg |
Other components (8)
| Water C | 55.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 23 µg |
| Folate, food C | 37 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Egg sandwich on English muffin
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg sandwich on English muffin | 230 | 11.7 g | 20.6 g | 11.2 g |
| Egg sandwich on English muffin, with sausage | 264 | 12.9 g | 16 g | 16.5 g |
| Egg sandwich on English muffin, with bacon | 255 | 14.1 g | 18.6 g | 13.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Restaurant, Mexican, soft taco with ground beef, cheese and lettuce | 219 | 12.6 g | 17.9 g | 10.8 g |
| Fajita, NFS | 219 | 11.7 g | 18 g | 11 g |
| Crab cake sandwich | 231 | 12.7 g | 19.4 g | 11.2 g |
| ON THE BORDER, soft taco with ground beef, cheese and lettuce | 229 | 13.2 g | 19.3 g | 11.1 g |
| Multiple meat sandwich wrap | 226 | 13.4 g | 19.6 g | 10.1 g |
| Hot dog sandwich, reduced fat, on white bread | 234 | 12.3 g | 20.3 g | 11.5 g |
| Hot dog sandwich, reduced fat, on wheat bread | 233 | 12.9 g | 19 g | 11.6 g |
| Fajita, chicken | 206 | 11.3 g | 18 g | 9.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in egg sandwich on English muffin?
100 g of egg sandwich on English muffin has 222 kcal. 1 large (220 g): about 488 kcal. 1 regular (145 g): about 322 kcal.
Is egg sandwich on English muffin high in protein?
Egg sandwich on English muffin contains 12.2 g of protein per 100 g (24% of the 50 g Daily Value), or 26.8 g in 1 large (220 g). About 22% of its calories come from protein. Compared with other egg/breakfast sandwiches, that is above the median (median 12 g).
How many carbs are in egg sandwich on English muffin?
Egg sandwich on English muffin has 19.3 g of total carbohydrates per 100 g, including 1.4 g of fiber and 2 g of sugars.
How much fat is in egg sandwich on English muffin?
Egg sandwich on English muffin contains 10.7 g of fat per 100 g, of which 4.4 g is saturated (22% of the Daily Value).
What vitamins and minerals does egg sandwich on English muffin contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (47% DV), Riboflavin (B2) (24% DV), Vitamin B12 (23% DV), Thiamin (B1) (21% DV) and choline (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in egg sandwich on English muffin?
100 g contains 495 mg of sodium, 22% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707318. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.