McDonald’s egg white delight is an excellent source of protein for those looking for a high protein, low calorie breakfast sandwich option. But just how much protein is packed into the egg white delight? Let’s take a closer look at the nutrition facts and protein content of this popular McDonald’s breakfast sandwich.
Egg White Delight Nutrition Facts
Here are the basic nutrition facts for a McDonald’s egg white delight sandwich:
| Nutrition Facts | Amount |
|---|---|
| Calories | 250 |
| Total Fat | 12g |
| Saturated Fat | 3.5g |
| Trans Fat | 0g |
| Cholesterol | 15mg |
| Sodium | 730mg |
| Total Carbohydrates | 15g |
| Dietary Fiber | 1g |
| Sugars | 3g |
| Protein | 18g |
As you can see, the egg white delight contains 18g of protein per sandwich. That’s a significant amount from a single menu item! Now let’s break down where all that protein is coming from.
Protein Sources in the Egg White Delight
The majority of the protein in McDonald’s egg white delight sandwich comes from the egg whites. Let’s look at the protein content of each ingredient:
- Egg whites – The egg white delight gets its name from using 100% egg whites instead of whole eggs. A large egg white contains about 4g of protein.
- English muffin – The sandwich is served on an English muffin, which provides about 4g of protein per muffin.
- American cheese – A slice of American cheese adds about 3g of protein.
- Canadian bacon – A slice of Canadian bacon (which is a form of ham) has about 7g protein.
Adding up the protein from each of these ingredients totals approximately 18g, matching the amount listed in the nutrition facts label.
Benefits of High Protein Breakfasts
Starting your day with a high protein breakfast like the McDonald’s egg white delight has several benefits:
- Keeps you feeling full and satisfied for longer vs high carb breakfasts
- Provides sustained energy and helps maintain stable blood sugar levels
- Supports muscle growth and maintenance when paired with exercise
- Boosts metabolism since protein requires more calories to digest than carbs or fat
- May support weight loss as part of a reduced calorie diet
The 18g of protein in the egg white delight is a significant chunk of the recommended daily protein intake for most adults. It provides around 30-40% of the RDA for protein in one convenient breakfast sandwich.
How the Egg White Delight Compares to Other McDonald’s Breakfasts
Compared to other items on the McDonald’s breakfast menu, the egg white delight is one of the highest protein options available. Here’s how it compares:
| McDonald’s Breakfast Item | Protein (g) |
|---|---|
| Egg White Delight | 18 |
| Sausage McMuffin with Egg | 13 |
| Bacon, Egg & Cheese Biscuit | 12 |
| Hotcakes and Sausage | 11 |
| Hash Browns | 2 |
| Cinnamon Roll | 4 |
As you can see, swapping out the whole egg for egg whites and removing the fatty sausage in favor of Canadian bacon really packs a protein punch into the egg white delight compared to other common McDonald’s breakfast items.
Ways to Modify the Egg White Delight for Even More Protein
While the standard McDonald’s egg white delight already contains an impressive amount of protein, there are a few easy ways to tweak the sandwich to add even more protein:
- Ask for extra egg whites. Getting a total of 2 or even 3 eggs worth of whites can easily boost the protein to 25+ grams.
- Double up on the Canadian bacon for 14g protein instead of 7g from a single slice.
- Select a high protein English muffin variety with 7-8g protein instead of 4g.
- Opt for a higher protein cheese like cheddar which has about 5g per slice.
With a few simple modifications, you can create an egg white delight with over 30g of protein! That’s more than half the recommended daily intake from one sandwich.
Creating a Balanced High Protein Breakfast
While the egg white delight is high in protein, it’s also relatively high in sodium at 730mg per sandwich. To make a more balanced high protein breakfast, consider pairing your sandwich with sides that add nutritional value as well as protein:
- Greek yogurt – An excellent source of calcium and protein with about 15-20g protein per 6oz serving
- Fresh fruit – Provides fiber, vitamins, minerals, and antioxidants
- Milk – Dairy milk has about 8g protein per cup in addition to calcium
- Oatmeal – Slow digesting carbs and 4g protein per half cup
- Cottage cheese – About 15g protein per half cup
Pairing complementary high protein foods with your egg white delight can help provide a better nutritional profile to support your health and fitness goals.
Should You Choose the Egg White Delight for Breakfast?
If you’re looking for a convenient high protein breakfast on-the-go, the McDonald’s egg white delight is one of your best options. With 18g of protein from egg whites and lean Canadian bacon, it packs a substantial protein punch.
Some key advantages of choosing the egg white delight for breakfast include:
- High satiety from protein keeps you fuller longer
- Lower in fat and calories than many McDonald’s breakfast sandwiches
- Provides about 30-40% of your recommended daily protein intake
- Convenient and customizable to your preferences
Potential downsides to keep in mind:
- Relatively high in sodium
- Lower in nutrients than fresh-cooked egg whites
- Higher cost than making your own breakfast sandwich
Overall, the egg white delight is one of the best high protein, lower calorie breakfast options at McDonald’s. So if you’re looking to maximize protein intake to start your day off right, it’s a tasty choice!
Frequently Asked Questions
Is the egg white delight healthy?
Compared to other McDonald’s breakfast options, the egg white delight is a healthier choice due to its high protein content and lower amounts of fat, carbs, and calories. However, with 730mg of sodium, it is quite high in salt.
Is the egg white delight Keto friendly?
The egg white delight can fit into a Keto diet, since it’s low in carbs at just 15g net carbs. Remove the English muffin to reduce carbs further. But the high sodium content may be a concern for some following a Keto lifestyle.
Is the Canadian bacon in the egg white delight turkey or pork?
McDonald’s uses pork-based Canadian bacon in the egg white delight. Turkey bacon can always be requested as a substitution to make the sandwich fully pork-free.
Can I make my own copycat egg white delight sandwich?
Absolutely! Use egg whites, Canadian bacon, an English muffin, and American cheese to easily recreate this high protein sandwich at home any time. Customize it to your taste by adding extras like vegetables, seasoning, or different cheese.
Does the egg white delight have cheese?
Yes, the standard egg white delight comes with a slice of melty American cheese for extra protein and flavor. Request no cheese if you want to omit it from your sandwich.
Conclusion
With a substantial 18g of protein from egg whites and Canadian bacon, the McDonald’s egg white delight is one of the best high protein, lower calorie breakfast sandwich options available. It provides around 30-40% of your daily protein needs in one convenient on-the-go breakfast.
Maximize the nutrition of your egg white delight by pairing it with sides like Greek yogurt and fruit. And customize the sandwich to pack an even bigger protein punch by adding extra egg whites or double meat. Overall, the egg white delight can be a smart choice if you’re looking to start your day with a satisfying high protein meal.