Whether youre in a rush or you simply love the taste of McDonalds fast food, youve likely eaten a sausage egg McMuffin at some point in your life (so long as youre not a vegetarian, of course). But, apart from marveling at the flavor, have you ever wondered about sausage McMuffin nutrition?
According to McDonalds nutrition calculator, a sausage egg McMuffin charts in at 480 calories. Whats more, its macronutrient count ranks in at 30 grams of fat, 30 grams of carbohydrates and 21 grams of protein. While those numbers alone may not seem like that big of a deal, understanding the nutritional science behind them might change your mind.
According to the 2015-2020 Dietary Guidelines for Americans, children between the ages of 4 and 13 should be consuming roughly 1,200 to 1,600 calories a day for girls and 1,400 to 1,800 calories per day for boys. Of those calories, 5 to 30 percent should come from protein, 45 to 65 percent should come from carbs and 30 to 35 percent should come from fat.
Females aged 19 and over should be consuming 1,600 to 2,000 calories a day (unless weight loss is a goal) and males 19 and over should be consuming between 2,000 and 3,000 calories a day (again, unless losing weight is top-of-mind). While calorie consumption increases with age, macronutrient recommendations remain largely unchanged.
These numbers make it clear that consuming a sausage egg McMuffin, which contains nearly one third of a daily calorie allotment, might be delicious, but is not nutritious. This is especially true, since few people opt for the sandwich alone, and instead order the full meal, tacking on another 150 calories and 1.5 grams of trans fat per hash brown, as well as about 220 calories for a medium Coke.
Now that you have a better understanding of sausage McMuffin calories and macronutrients, lets take a deeper dive into the nutrition of the sandwich as a whole. Namely, how this fan-favorite breakfast item measures up for cholesterol, saturated fats and trans fats, three of the most controversial nutrients in food.
With 275 milligrams of cholesterol, 12 grams of saturated fat and 0.5 grams of trans fat per sausage egg McMuffin, its again clear that these frequently ordered treats do more harm than good. They are packed with things your body doesnt want.
While the 2015-2020 edition of Dietary Guidelines doesnt offer a limit on cholesterol, it does make it clear that its best to hold true to the 2010 guideline of no more than 300 milligrams per day. Given that one sausage egg McMuffin has a whopping 275 milligrams by itself, its clear to see why many people have questioned this menu staple.
Then there are the saturated fats, which, according to MedLinePlus, should make up no more than 7 percent of your daily calories for optimal health. This means eating 16 to 22 grams, or less, of saturated fats each day. Wiping out 12 of your 16 daily grams with one sandwich mean that you would need to really evaluate the rest of your meals for the day to ensure staying within the healthy consumption range.
Lastly, according to MedLinePlus, trans fats should account for no more than 1 percent of your daily calories, which equates to about 20 calories (or 2 grams) of the dietary fat. Overeating the unhealthy fat can increase your risk for heart disease and other illnesses. Since many foods have hidden trans fats, wiping out two-thirds of your daily allotment in one food item, which is not even one full meal, isnt the best idea.
McDonald’s Sausage McMuffin® with Egg Weight Watchers Points
Weight Watchers Freestyle Points: 14
Weight Watchers SmartPoints: 16
Weight Watchers PointsPlus: 13
Is the Sausage McMuffin® with Egg good for you?
Does the Sausage McMuffin® with Egg taste good?
Important Note : At McDonalds, we take great care to serve quality, great-tasting menu items to our customers each and every time they visit our restaurants. We understand that each of our customers has individual needs and considerations when choosing a place to eat or drink outside their home, especially those customers with food allergies. As part of our commitment to you, we provide the most current ingredient information available from our food suppliers for the eight most common allergens as identified by the U.S. Food and Drug Administration (eggs, dairy, wheat, soy, peanuts, tree nuts, fish and shellfish), so that our guests with food allergies can make informed food selections. However, we also want you to know that despite taking precautions, normal kitchen operations may involve some shared cooking and preparation areas, equipment and utensils, and the possibility exists for your food items to come in contact with other food products, including allergens. We encourage our customers with food allergies or special dietary needs to visit www.mcdonalds.com for ingredient information, and to consult their doctor for questions regarding their diet. Due to the individualized nature of food allergies and food sensitivities, customers physicians may be best positioned to make recommendations for customers with food allergies and special dietary needs. If you have questions about our food, please reach out to us directly at mcdonalds.com/contact or 1-800-244-6227.
** Percent Daily Values (DV) are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Important Note : At McDonalds, we take great care to serve quality, great-tasting menu items to our customers each and every time they visit our restaurants. We understand that each of our customers has individual needs and considerations when choosing a place to eat or drink outside their home, especially those customers with food allergies. As part of our commitment to you, we provide the most current ingredient information available from our food suppliers for the eight most common allergens as identified by the U.S. Food and Drug Administration (eggs, dairy, wheat, soy, peanuts, tree nuts, fish and shellfish), so that our guests with food allergies can make informed food selections. However, we also want you to know that despite taking precautions, normal kitchen operations may involve some shared cooking and preparation areas, equipment and utensils, and the possibility exists for your food items to come in contact with other food products, including allergens. We encourage our customers with food allergies or special dietary needs to visit www.mcdonalds.com for ingredient information, and to consult their doctor for questions regarding their diet. If you have questions about our food, please reach out to us directly using our contact us forms.
The nutrition information on this website is derived from testing conducted in accredited laboratories, published resources, or from information provided from McDonalds suppliers. The nutrition information is based on standard product formulations and serving sizes. Calories for fountain beverages are based on standard fill levels plus ice. If you use the self-service fountain inside the restaurant for your drink order, see the sign posted at the beverage fountain for beverage calories without ice. All nutrition information is based on average values for ingredients and is rounded in accordance with current U.S. FDA NLEA regulations. Variation in serving sizes, preparation techniques, product testing and sources of supply, as well as regional and seasonal differences may affect the nutrition values for each product. In addition, product formulations change periodically. You should expect some variation in the nutrient content of the products purchased in our restaurants. Beverage sizes may vary in your market. McDonald’s USA does not certify or claim any of its US menu items as Halal, Kosher or meeting any other religious requirements. We do not promote any of our US menu items as vegetarian, vegan or gluten-free. This information is correct as of January 2022, unless stated otherwise.
McDonald’s Sausage McMuffin® with Egg Nutrition Facts
*All percent daily value figures are based on a 2,000 calorie diet.Nutritional information source:
FAQ
How many calories is in a sausage and Egg McMuffin?
“A little high in calories at 480, this is served on an English muffin and can still be a good choice for those who need a hearty breakfast,” says Goodson. “The Sausage McMuffin boasts of 30 grams of protein. It’s a little higher in fat, so be sure to balance your day accordingly.”
How many calories in a Sausage McMuffin with egg and no cheese?
Which is healthier Egg McMuffin or Sausage McMuffin?
