McDonald's Egg McMuffin: Calories & Nutrition
Per serving (137g (4.8 oz)). Source: McDonald's USA Nutrition Facts, March 2026.
The Egg McMuffin is the original fast food breakfast sandwich, created by McDonald's franchisee Herb Peterson in 1971. It features a freshly cracked Grade A egg, Canadian-style bacon, and a slice of American cheese on a toasted English muffin. At 310 calories and 17g of protein, it is one of the most nutritionally balanced options on the McDonald's breakfast menu. The Egg McMuffin is notable for using a whole, round egg (rather than a folded or scrambled egg) which gives it a distinctive appearance and texture. It remains a top seller during breakfast hours and is widely regarded as one of the best fast food breakfast values.
Full Nutrition Breakdown
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 310 | 16% |
| Protein | 17g | 34% |
| Carbohydrates | 30g | 11% |
| Fat | 13g | 17% |
| Fiber | 2g | 7% |
| Sugar | 3g | 6% |
| Sodium | 770mg | 33% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
What's in a McDonald's Egg McMuffin?
Calorie and macro contribution of each ingredient.
| Ingredient | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Toasted English Muffin | 150 | 5g | 27g | 2g |
| Whole Egg (round) | 70 | 6g | 0g | 5g |
| Canadian Bacon | 30 | 5g | 1g | 1g |
| American Cheese (1 slice) | 45 | 1g | 2g | 3g |
| Butter (on muffin) | 5 | 0g | 0g | 1g |
Daily Intake
16% of a 2,000-calorie diet. 1690 calories remaining.
Burn Off 310 Cal
Estimates for a 70 kg (154 lb) person. See all activities
Make It at Home: Egg McMuffin Recipe
A homemade version of the McDonald's Egg McMuffin with similar nutrition and flavor.
Ingredients
- •1 English muffin, split
- •1 large egg
- •1 slice Canadian bacon (about 30g / 1 oz)
- •1 slice American cheese
- •1 teaspoon butter
- •Pinch of salt and pepper
- •Non-stick cooking spray
Instructions
- 1
Toast the English muffin halves in a dry skillet or toaster until lightly golden. Spread a thin layer of butter on the bottom half.
- 2
Cook the Canadian bacon slice in a skillet over medium heat for 1-2 minutes per side until lightly browned and heated through.
- 3
Spray a round ring mold (or a clean mason jar lid ring) with non-stick spray and place it in a lightly greased skillet over medium-low heat. Crack the egg into the ring and season with salt and pepper. Cook for 3-4 minutes until the white is set, then carefully flip and cook for another 30 seconds.
- 4
Assemble the sandwich: place the Canadian bacon on the bottom muffin half, add the cheese slice, place the cooked egg on top, and close with the top muffin half. The residual heat from the egg will gently melt the cheese.
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Frequently Asked Questions
How many calories are in an Egg McMuffin?
An Egg McMuffin contains 310 calories, with 17g of protein, 30g of carbohydrates, and 13g of fat. It also has 770mg of sodium and 3g of sugar. This makes it one of the lower-calorie breakfast sandwich options available at McDonald's or any major fast food chain.
Is the Egg McMuffin a healthy breakfast option?
At 310 calories and 17g of protein, the Egg McMuffin is one of McDonald's most balanced items. It provides a good protein-to-calorie ratio of 0.055g per calorie and is lower in calories than most breakfast sandwiches at competing chains. The main nutritional concern is the sodium content at 770mg, which is about 33% of the daily recommended limit. Pairing it with water or black coffee rather than juice keeps the total meal calories reasonable.
Does the Egg McMuffin use a real egg?
Yes, McDonald's cracks a fresh whole egg for each Egg McMuffin. It is cooked in a round ring mold to achieve its signature circular shape that fits perfectly on the English muffin. This distinguishes it from other McDonald's breakfast sandwiches that use folded eggs (made from liquid eggs) or scrambled eggs. The use of a freshly cracked egg is a key reason the Egg McMuffin is often considered the highest-quality breakfast sandwich on the menu.
What is the best McDonald's breakfast for protein?
The Egg McMuffin (17g protein, 310 cal) offers one of the best protein-to-calorie ratios among classic breakfast sandwiches. The Sausage McMuffin with Egg has more total protein (21g) but also 480 calories, making it less efficient per calorie. For maximum protein, the Egg White Delight McMuffin provides 16g of protein at just 260 calories. If you add a side of scrambled eggs, you can boost your protein intake by another 13g for 170 calories.
Track Your Own Egg McMuffin
Restaurant portions vary. Snap a photo of your actual egg mcmuffin and CaloBurner will calculate the exact calories and macros for your serving.
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