An English muffin with bacon, egg, and cheese is a classic breakfast sandwich that can be found on many diner and fast food menus. But how many calories are actually in one of these portable breakfast sandwiches? The calorie count can range quite a bit based on the specific ingredients used. Here is a breakdown of the typical calorie count for each component of a bacon, egg, and cheese English muffin sandwich:
Calories in an English Muffin
A standard English muffin contains about 120-140 calories. The exact amount can vary slightly by brand. Some examples:
- Thomas’ Nooks and Crannies English Muffin: 120 calories
- Bays English Muffin: 140 calories
- Whole Foods 365 English Muffins: 130 calories
So the English muffin alone contains 120-140 calories. The next ingredient to consider is the bacon.
Calories in 2 Slices of Bacon
The typical bacon, egg, and cheese English muffin uses 2 slices of bacon. Two slices of pan-fried bacon contain approximately 80 calories. The number of calories can range a bit depending on whether you choose regular sliced bacon or thick-cut bacon. For example:
- 2 slices Oscar Mayer Bacon: 80 calories
- 2 slices Hormel Black Label Thick Cut Bacon: 90 calories
- 2 slices Whole Foods 365 Applewood Smoked Bacon: 70 calories
So two slices of bacon adds approximately 70-90 calories to the sandwich.
Calories in 1 Fried Egg
A fried egg contains about 90 calories (not counting any cooking oil or butter for frying, which can add more calories). So the egg itself provides another 90 calories to our sandwich.
Calories in 1 Slice of Cheese
One slice of American cheese contains about 50 calories. So that puts us at another 50 calories. Other cheeses like cheddar or Swiss contain similar calorie counts per slice. The cheese options provide:
- 1 slice Kraft American Cheese: 50 calories
- 1 slice Sargento Cheddar: 70 calories
- 1 slice Sargento Swiss: 60 calories
Total Calories in a Bacon, Egg, and Cheese English Muffin
Adding up the individual components, a typical bacon, egg, and cheese English muffin sandwich contains:
- English Muffin: 120 calories
- 2 slices of bacon: 80 calories
- 1 fried egg: 90 calories
- 1 slice cheese: 50 calories
So the total calories in a bacon, egg, and cheese English muffin comes out to approximately 340-370 calories. Of course the counts can vary a bit depending on the exact brands and ingredients used. But on average, expect a bacon egg and cheese English muffin to contain about 350 calories.
Ways to Make it Healthier
While 350 calories isn’t excessive for a filling breakfast, there are some easy ways to lighten up this sandwich:
- Use reduced-calorie or light English muffins to save around 50 calories.
- Opt for turkey bacon instead of regular pork bacon to reduce the calories by about half.
- Use a lighter cheese like Swiss or part-skim mozzarella to cut calories by 20-30 per slice.
- Fry the egg in cooking spray instead of oil or butter.
- Order without cheese to subtract 50+ calories.
With some simple substitutions, you can bring the total down to under 300 calories while still enjoying all the delicious flavors. So savor your bacon egg and cheese English muffin guilt-free by opting for light ingredients when possible.
Nutrition Info for Common Brands
Here is the nutrition data for some popular pre-made bacon, egg, and cheese English muffin sandwiches from various restaurants and brands:
| Sandwich | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Dunkin Donuts Bacon Egg and Cheese English Muffin | 350 | 18 | 34 | 18 |
| Starbucks Bacon & Cheddar Egg English Muffin | 450 | 26 | 38 | 21 |
| McDonald’s Bacon Egg & Cheese McMuffin | 300 | 12 | 30 | 18 |
| Jimmy Dean Delights Bacon Egg & Cheese English Muffin | 270 | 9 | 32 | 15 |
As you can see, the nutrition varies by brand based on the size of the muffin, type of cheese, cooking method, and other factors. But in general, an English muffin bacon egg and cheese sandwich contains 350 calories or less.
Conclusion
A bacon, egg, and cheese English muffin is a convenient, protein-packed breakfast sandwich. On average, this classic breakfast combo contains about 340-370 calories. The exact amount of calories can vary based on the ingredients used. Opting for light or reduced-fat versions of the English muffin, bacon, egg, and cheese can help reduce the total calorie count while still providing a satisfying breakfast sandwich.