Energy
lower quarter222 kcalthis record per 100 g
- Corpus median
- 267 kcal
- Middle 50%
- 248–300 kcal
Based on 46 records reporting energy.
Sandwiches, burgers & wrapshigher variability
Egg sandwich on English muffin, with ham calories: 322 per 1 regular (145 g)
This exact USDA record reports 322 calories for 1 regular (145 g). That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
1 regular · 145 g
- Calories
- 322 kcal
- Protein
- 17.7 g
- Carbohydrate
- 28 g
- Total fat
- 15.5 g
- Fiber
- 2 g
- Sodium
- 718 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 1 regular · 145 g
322calories
Egg sandwich on English muffin, with ham
- Protein
- 17.7 g
- Carbs
- 28 g
- Fat
- 15.5 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 322 calories for 1 regular at 145 grams. On a fixed-weight basis, the same record contains 222 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 17.7 g protein, 2 g fiber, and 718 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is muffins, english, plain, enriched, with ca prop (includes sourdough), representing 41.1% of the record’s listed input weight. The record contains 4 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The source calls its underlying survey portion “Quantity not specified,” but it separately lists 1 regular at the identical weight. We use the familiar household label here without changing the source calculation.
The household measures attached to this record span roughly 322–488 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2707318: “Egg sandwich on English muffin, with ham.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2707318, each row multiplies the published per-100-gram values by its stated weight. “75% of the reference weight” through “1 large” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 75% of the reference weightArithmetic scenario from the reference weight | 108.8 g | 241 kcal | 13.3 g | 1.5 g | 538 mg |
| 1 regularUSDA-listed household measure | 145 g | 322 kcal | 17.7 g | 2 g | 718 mg |
| 1 largeUSDA-listed household measure | 220 g | 488 kcal | 26.8 g | 3.1 g | 1,089 mg |
02 · Fixed-weight context
Where 100 grams sits inside Egg/breakfast sandwiches
The comparison set contains 46 exact records in the Egg/breakfast sandwiches USDA category. Here, “lower quarter” describes FDC 2707318’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
middle half12.2 gthis record per 100 g
- Corpus median
- 12 g
- Middle 50%
- 11–12.9 g
Based on 46 records reporting protein.
Dietary fiber
middle half1.4 gthis record per 100 g
- Corpus median
- 1.2 g
- Middle 50%
- 0.9–1.5 g
Based on 46 records reporting dietary fiber.
Sodium
middle half495 mgthis record per 100 g
- Corpus median
- 505 mg
- Middle 50%
- 451–572 mg
Based on 46 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2707318’s 145 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Calcium; the larger tradeoff-side percentage is Saturated fat. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Calcium310 mg
≈ 24% DV. This crosses the FDA’s 20% ‘high’ guide.
Iron3 mg
≈ 19% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Saturated fat6.4 g
≈ 32% DV. This crosses the FDA’s 20% ‘high’ guide.
Sodium718 mg
≈ 31% DV. This crosses the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Egg sandwich on English muffin, with ham,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2707315 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 regular to 1 large
USDA assigns those measures 145 g and 220 g. At this record’s fixed composition, scaled energy moves from 322 kcal to 488 kcal.
- 02
Record choice: compare with FDC 2707315
At an equal 100 g, this record has 51 mg more sodium than “Egg sandwich on English muffin.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Muffins, English, plain, enriched, with ca prop (includes sourdough)
The source formulation has 4 input rows; Muffins, English, plain, enriched, with ca prop (includes sourdough) supplies 41.1% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “with ham” fits. Inspect FDC 2707315 when the exact wording “Egg sandwich on English muffin” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Egg sandwich on English muffin, with ham
- Exact source wording
- “Egg sandwich on English muffin, with ham”
- Source identity
- USDA FDC 2707318 · FNDDS 34001330
- Named qualifiers
- with ham
- Source inputs unique in this pair
- Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted
Inspect this alternative when its fields fit better
Egg sandwich on English muffin
- Exact source wording
- “Egg sandwich on English muffin”
- Source identity
- USDA FDC 2707315 · FNDDS 34001300
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “with ham”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordEgg sandwich on English muffin, with ham | 145 g322 kcal | 222 kcal | 12.2 g | 10.7 g | 1.4 g | 495 mg |
| Egg sandwich on English muffin | 135 g311 kcal | 230 kcal | 11.7 g | 11.2 g | 1.5 g | 444 mg |
| Egg sandwich on English muffin, with bacon | 150 g383 kcal | 255 kcal | 14.1 g | 13.7 g | 1.4 g | 574 mg |
| Egg sandwich on English muffin, with sausage | 180 g475 kcal | 264 kcal | 12.9 g | 16.5 g | 1.2 g | 501 mg |
| Egg sandwich on bagel, with ham | 205 g488 kcal | 238 kcal | 12.6 g | 8 g | 0.9 g | 510 mg |
| Egg sandwich on croissant, with ham | 155 g440 kcal | 284 kcal | 12.3 g | 17.8 g | 1 g | 492 mg |
| Sausage English muffin sandwich | 125 g375 kcal | 300 kcal | 13.5 g | 17.2 g | 1.7 g | 615 mg |
How to compare FDC 2707318: its source amount is 145 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2707318, the 2 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 regular
322 kcal
145 g
1 large
488 kcal
220 g
At a glance
Nutrient signals in the source amount
For FDC 2707318, Cholesterol is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Cholesterol
234.9 mg≈ 78% Daily ValueSaturated fat
6.4 g≈ 32% Daily ValueThe percentages above apply to FDC 2707318’s 145 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Why FDC 2707318 has no protein percentage here: Feast reports 17.7 g, but does not present grams divided by 50 as FDA protein %DV; applicable label rules account for protein quality and regulatory context.
Source-serving signals
What stands out in this record
These 1 calculated observation describe FDC 2707318 at 145 g—not a measured or recommended plate.
- The representative USDA portion contains 718 mg sodium, about 31% of the Daily Value used on U.S. labels.
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 145 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 322 kcal 222 kcal | Not established Not established |
| Protein | 17.7 g 12.2 g | Not shown Not shown |
| Carbohydrate | 28 g 19.3 g | 10% 7% |
| Total fat | 15.5 g 10.7 g | 20% 14% |
| Dietary fiber | 2 g 1.4 g | 7% 5% |
| Sugars | 2.9 g 2 g | Not established Not established |
| Sodium | 717.8 mg 495 mg | 31% 22% |
| Saturated fat | 6.4 g 4.4 g | 32% 22% |
| Monounsaturated Fat | 4.7 g 3.3 g | Not established Not established |
| Polyunsaturated Fat | 2.4 g 1.7 g | Not established Not established |
| Cholesterol | 234.9 mg 162 mg | 78% 54% |
| Potassium | 195.8 mg 135 mg | 4% 3% |
| Calcium | 310.3 mg 214 mg | 24% 16% |
| Iron | 3.4 mg 2.4 mg | 19% 13% |
| Magnesium | 27.6 mg 19 mg | 7% 5% |
| Vitamin C | 1 mg 0.7 mg | 1% 1% |
| Vitamin D | 2.2 µg 1.5 µg | 11% 8% |
| Vitamin A | 162.4 µg 112 µg | 18% 12% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 80.6 g 55.6 g | Not established Not established |
For FDC 2707318, approximate percentages divide the displayed 145 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2707318 to 4 source inputs totaling 146 g in its standardized formulation. Publishing that exact provenance makes “Egg sandwich on English muffin, with ham” inspectable beside similarly named records.
How to read this
4 listed components
The largest listed inputs by source weight are Muffins, English, plain, enriched, with ca prop (includes sourdough), Egg, whole, fried, NS as to fat, Cheese as ingredient in sandwiches. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
146 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Muffins, English, plain, enriched, with ca prop (includes sourdough)USDA ingredient 18258 · encyclopedia page available | 60 GM | 60 g | 41.1% |
| 2 | Egg, whole, fried, NS as to fatUSDA ingredient 31105005 · encyclopedia page available | 55 GM | 55 g | 37.7% |
| 3 | Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roastedUSDA ingredient 10879 · encyclopedia page available | 10 GM | 10 g | 6.8% |
| 4 | Cheese as ingredient in sandwichesUSDA ingredient 99991400 · encyclopedia page available | 21 GM | 21 g | 14.4% |
USDA shorthand in this evidence
- NS as to… means “not specified as to…” the detail that follows. It preserves an unknown distinction; it does not mean the ingredient or characteristic is absent.
Exact-record context
What makes this USDA record distinct?
For FDC 2707318, the close-record rule searches the USDA “Egg/breakfast sandwiches” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Egg sandwich on English muffin, with ham
- USDA category
- Egg/breakfast sandwiches
- FDC ID
- 2707318
- FNDDS code
- 34001330
Closest inspectable record
Egg sandwich on English muffin
- USDA category
- Egg/breakfast sandwiches
- FDC ID
- 2707315
- FNDDS code
- 34001300
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 222 kcal | 230 kcal | −8 kcal |
| Protein | 12.2 g | 11.7 g | +0.5 g |
| Carbohydrate | 19.3 g | 20.6 g | −1.3 g |
| Total fat | 10.7 g | 11.2 g | −0.5 g |
| Dietary fiber | 1.4 g | 1.5 g | −0.1 g |
| Sodium | 495 mg | 444 mg | +51 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 51 mg more sodium than “Egg sandwich on English muffin.”
Only this record lists Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
1 of the six displayed differences clears the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Muffins, English, plain, enriched, with ca prop (includes sourdough); Egg, whole, fried, NS as to fat; Cheese as ingredient in sandwiches.
Listed only in this record: Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted.
Portion evidence
The listed portion sets differ
This record’s reference amount is 145 g; a familiar listed measure is 1 regular (145 g).
The comparison record’s reference amount is 135 g; a familiar listed measure is 1 regular (135 g).
Use the 100-gram row to compare FDC 2707318 with FDC 2707315 at equal mass; use their 145 g and 135 g source amounts only for portion matching.
Evidence boundary: FDC 2707318 versus FDC 2707315 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full egg/breakfast sandwiches source category → Read the calculation and selection methodology →
From record to familiar meal
Guides that use this exact USDA record
These 1 guide place “Egg sandwich on English muffin, with ham” beside explicitly linked source records; use them to compare preparations without turning FDC 2707318 into a universal recipe.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with item size, bread or wrapper size, fillings, sauces and cheese.
For “Egg sandwich on English muffin, with ham,” resolve item size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
item size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
bread or wrapper size
Resolve bread or wrapper size only when the meal or its source gives you evidence. If it is unknown, leave the uncertainty visible instead of choosing the most convenient variant.
- 03
fillings
Check whether the exact source description already includes it. If not, keep the addition separate rather than silently folding it into the base record.
- 04
sauces and cheese
Check whether the exact source description already includes it. If not, keep the addition separate rather than silently folding it into the base record.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2707318 comes from FoodData Central Survey Foods (FNDDS). Its 222 kcal per 100 g becomes 322 kcal at 145 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” The separately listed 1 regular has the same gram weight, so the familiar label can be shown without changing the calculation.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2707318
FNDDS food code: 34001330
The scaling for FDC 2707318 can be exact while the match to “Egg sandwich on English muffin, with ham” is wrong. That is why this profile keeps its 145 g weight, 4-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.