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Head to headEgg McMuffin vs McDonald's Sausage McMuffin
The McDonald’s breakfast decision, quantified.
Egg McMuffin takes it, 57 to 54. A 3-point gap. A real egg and 17g protein — the best bad choice on the breakfast menu. McDonald's Sausage McMuffin’s case: 400 calories with 26g fat — the sausage does the heavy lifting and the damage.
Tale of the tape
| Nutrient | Egg McMuffin per serving (1 sandwich) | McDonald's Sausage McMuffin per serving (1 sandwich) |
|---|---|---|
| Calories | 310 ● | 400 |
| Protein | 17g ● | 14g |
| Total Fat | 13g ● | 26g |
| Saturated Fat | 5g ● | 10g |
| Dietary Fiber | 2g | 2g |
| Total Sugars | 3g | 2g ● |
| Sodium | 770mg | 760mg ● |
| Cholesterol | 255mg | 55mg ● |
| Potassium | 0mg | 190mg ● |
Red dot marks the winner of each row. Column bases differ because chain labels are per serving — the per-100-calorie comparisons below put them on equal footing.
Where Egg McMuffin wins
- Egg McMuffin has 1.6x the protein of McDonald's Sausage McMuffin per 100 calories.
- Egg McMuffin has 1.3x the fiber of McDonald's Sausage McMuffin per 100 calories.
- Egg McMuffin has less saturated fat per 100 calories (McDonald's Sausage McMuffin has more).
Where McDonald's Sausage McMuffin wins
- McDonald's Sausage McMuffin has less sodium per 100 calories (Egg McMuffin has more).
- McDonald's Sausage McMuffin has less sugar per 100 calories (Egg McMuffin has more).
Questions
Is Egg McMuffin healthier than McDonald's Sausage McMuffin?
By our scoring, Egg McMuffin grades higher (57 vs 54). The full nutrient comparison is in the tale of the tape above.
Which has more protein, Egg McMuffin or McDonald's Sausage McMuffin?
Egg McMuffin: 5.5g per 100 calories. McDonald's Sausage McMuffin: 3.5g per 100 calories.
How many calories are in Egg McMuffin vs McDonald's Sausage McMuffin?
Egg McMuffin: 31 calories per serving (1 sandwich). McDonald's Sausage McMuffin: 4 calories per serving (1 sandwich).