🧪 Nutrition Facts
- Calories 219.8
- Total Fat 8.0 g
- Saturated Fat 3.5 g
- Cholesterol 129.7 mg
- Sodium 519.8 mg
- Potassium 119.8 mg
- Total Carbohydrate 25.0 g
- Dietary Fiber 1.0 g
- Sugars 2.0 g
- Protein 10.0 g
- Vitamin A 300.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 1.2 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 150.5 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 219.8 calories per serving (1 Serving (99.0g)), Egg & Cheese on a Muffin Sandwich is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 25.0g per serving (47.2% of calories). It contains 1.8mg of iron (10% DV), which plays a key role in oxygen transport and energy metabolism.
📝 Ingredients
Muffin: Enriched Bleached Flour (wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Yeast, Contains 2% or Less: Wheat Gluten, Salt, Dough Conditioners (azodicarbonamide, Datem, Ascorbic Acid), High Fructose Corn Syrup, Sugar, Soybean And/or Cottonseed Oil, Calcium Propionate and Potassium Sorbate Added to Prevent Spoilage, Distilled Vinegar, Yellow Corn Meal, Natural and Artificial Flavors, Citric Acid, Fumaric Acid, Soy Flour. Cooked Egg Patty: Whole Eggs, Water, Egg Yolk, Soybean Oil, Nonfat Dry Milk, Modified Corn Starch, Potassium Sorbate (preservative), Monosodium Phosphate, Salt, Xanthan Gum, Natural and Artificial Butter Flavor [butter (cream, Milk), Partially Hydrogenated Soybean and Cottonseed Oil, Soybean Oil, Lipolyzed Butter Oil and Natural and Artificial Flavors), Sodium Acid Pyrophosphate, Nisin Preparation (preservative), Citric Acid, Soy Lecithin. Pasteurized Process Cheddar Cheese: Cultured Milk, Water, Cream, Sodium Phosphates, Salt, Sorbic Acid [preservative], Vegetable Color [annatto, Paprika Extract], Enzymes.
🔬 Ingredient Analysis
Artificial Preservatives: Potassium Sorbate, Sorbic Acid, Calcium Propionate, Nisin
Emulsifiers / Stabilisers: Datem, Lecithin, Soy Lecithin, Xanthan Gum, Modified Corn Starch, Sodium Acid Pyrophosphate, Pyrophosphate
Flavour Enhancers: Natural And Artificial Flavors
Fortification / Enrichment Agents: Niacin, Thiamine Mononitrate, Riboflavin, Folic Acid, Ascorbic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Egg & Cheese on a Muffin Sandwich — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Egg & Cheese on a Muffin Sandwich contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 219.8 kcal | 11% |
| Total Fat | 8.0 g | 10% |
| Saturated Fat | 3.5 g | 18% |
| Cholesterol | 129.7 mg | 43% |
| Sodium | 519.8 mg | 23% |
| Total Carbohydrate | 25.0 g | 9% |
| Dietary Fiber | 1.0 g | 4% |
| Protein | 10.0 g | 20% |
| Vitamin C | 1.2 mg | 1% |
| Calcium | 150.5 mg | 12% |
| Iron | 1.8 mg | 10% |
| Potassium | 119.8 mg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
🔥 Calorie Analysis
Egg & Cheese on a Muffin Sandwich accounts for 11% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 47.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 219.8 calories in Egg & Cheese on a Muffin Sandwich? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 16.6 min |
| Walking: 17 minutes per mile | 37.9 min |
| Cycling (Low Intensity) | 24.0 min |
| HIIT | 20.4 min |
| MMA | 17.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Egg & Cheese on a Muffin Sandwich
Is Egg & Cheese on a Muffin Sandwich good for weight loss?
At about 220 calories per serving, this sandwich can fit into a weight loss plan if portion-controlled, though the 25g of carbs come mostly from refined flour rather than fiber-rich sources. The 10g of protein helps with satiety, but the relatively low fiber (1g) means it won't keep you full as long as a whole-grain option would.
Is Egg & Cheese on a Muffin Sandwich good for muscle building?
The 10g of protein per serving is modest for muscle building goals—you'd typically want more protein-dense foods as your primary source. Combined with the carbs and reasonable calorie count, it could work as part of a balanced meal, but it's better suited as a side component rather than your main protein.
Is Egg & Cheese on a Muffin Sandwich heart-healthy?
The saturated fat (3.5g) and cholesterol (130mg) are moderate concerns, though not extreme for a single meal. The high sodium content is the bigger red flag for heart health, as excess sodium can contribute to high blood pressure over time.
How does Egg & Cheese on a Muffin Sandwich fit a low-sodium diet?
With 520mg of sodium, this sandwich takes up a significant portion of a typical low-sodium daily allowance (usually 1,500–2,300mg), making it a poor choice if you're managing sodium intake for health reasons.
What should I watch out for with Egg & Cheese on a Muffin Sandwich?
Nearly 520mg of sodium is about a quarter of the daily limit in a relatively small sandwich, so it's easy to exceed recommended intake if you eat this regularly. The muffin is made with refined flour and added sugars, and the cheese is a processed product, neither of which provides much nutritional density.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
