How many calories are in a pork roll, egg and cheese on a roll?

December 2, 2025 •

3 min read

According to various nutrition databases and restaurant menus, the caloric content of a pork roll, egg and cheese on a roll can range from approximately 450 to over 650 calories, depending on the specific ingredients and preparation. This classic New Jersey breakfast sandwich is a beloved staple, but its nutritional value varies significantly.

Quick Summary

The caloric value of a pork roll, egg and cheese sandwich varies significantly based on its size, preparation, and ingredients used. A standard deli version typically contains 450-650 calories, influenced by the amount of pork roll and cheese, and the type of roll.

Key Points

Variable Calorie Count: The number of calories in a pork roll, egg and cheese sandwich typically ranges from 450 to over 650, depending on the ingredients and size.
Primary Calorie Sources: The highest calorie components are typically the pork roll itself, the cheese, and the type of roll used.
Homemade vs. Deli: Homemade versions generally have fewer calories because you can control portion sizes and ingredients, unlike standardized deli portions.
Lower-Calorie Modifications: To reduce calories, use a smaller or whole-wheat roll, one slice of pork roll, and less or reduced-fat cheese.
Cooking Method Matters: Dry-frying ingredients instead of cooking with extra butter or oil can significantly lower the overall fat and calorie content.
Nutrient Additions: Adding vegetables like spinach or tomatoes can boost fiber and nutrients, increasing the sandwich's satiating power for a small caloric increase.

Factors Influencing the Calorie Count

Several key factors contribute to the total calorie count of a pork roll, egg, and cheese sandwich. Understanding these variables is the first step toward making an informed dietary choice.

The Role of the Roll

The type of bread used is a major calorie contributor. A standard kaiser roll, which is common for this sandwich, can add a substantial amount of carbohydrates and calories. Using a smaller roll, an English muffin, or opting for a bagel can dramatically alter the final caloric tally. Some sources suggest a kaiser roll alone can be up to 300 calories.

Pork Roll Portion

The amount of pork roll, also known as Taylor Ham, is another significant variable. A single, standard portion is usually two slices. However, some establishments may add more, increasing both the fat and sodium content. More slices mean more calories, primarily from saturated fat.

Cheese Selection and Quantity

The type and quantity of cheese used impact the calorie count. American cheese is a classic choice, but opting for a different cheese, or adding multiple slices, will change the nutritional profile. Each slice of full-fat American cheese adds around 70-80 calories.

Preparation Method

The way the sandwich is cooked also affects the calorie total. Frying the pork roll and egg in butter or oil adds extra fat and calories, while dry-frying or grilling can minimize these additions. The choice of condiments, such as butter on the roll or ketchup, also adds minor calories.

Calorie Comparison: Homemade vs. Fast Food

The nutritional content of a pork roll, egg and cheese can vary significantly between a sandwich made at home versus one purchased from a deli or chain. Portions are more controllable at home, allowing for better management of calorie intake.


Feature	Homemade Sandwich	QuickChek/Deli Sandwich
Calories	Typically 400-550 calories (approximate)	Often 590-680+ calories
Portion Size	Adjustable based on your preference	Standardized, often larger portions
Ingredients	Customizable (e.g., lower-fat cheese, whole wheat roll)	Standardized ingredients, typically white flour roll and American cheese
Fat Content	Controllable; can use less oil for cooking	Often higher due to generous use of oil/butter
Sodium	Lower, since you control the amount	Can be very high due to processed ingredients and large portions

The DIY Advantage

Making your own pork roll, egg and cheese allows you to take control. Using a smaller, whole-wheat roll, a single slice of reduced-fat cheese, and cooking with a minimal amount of oil can create a satisfying breakfast with a lower calorie count. This personalized approach gives you the flexibility to enjoy the flavor without the guilt.

Simple Modifications for a Lighter Sandwich

If you love the flavor of a pork roll, egg and cheese but want to reduce its caloric impact, here are a few simple changes you can make:

Choose a Lighter Roll: Swap the kaiser roll for a smaller English muffin or a low-calorie wrap.
Reduce the Pork Roll: Use one slice of pork roll instead of two to cut down on calories, sodium, and fat.
Pick a Healthier Cheese: Opt for a slice of reduced-fat cheese or forgo it entirely. Some diners offer options like Swiss or provolone, which may have slightly different nutritional values.
Cook Smart: Instead of frying in a generous amount of oil or butter, try cooking the pork roll and egg in a non-stick pan with a light spray or dry heat.
Add Vegetables: Introduce some fiber and nutrients by adding spinach, tomatoes, or onions. This adds volume and can make the sandwich more filling for fewer calories.

Conclusion: Mindful Indulgence

The number of calories in a pork roll, egg and cheese on a roll is not a single number, but a range influenced by several factors, including portion sizes and preparation methods. While a standard deli version can easily exceed 600 calories, taking a mindful approach to the ingredients allows for a more moderate indulgence. By making simple substitutions at home, you can enjoy the classic flavors of this New Jersey icon without compromising your dietary goals. The key is balance and awareness, ensuring you can still enjoy your favorite foods in a healthier way.

Optional Link

For a deeper dive into the nutritional content of Taylor Ham/Pork Roll, you can consult the official nutrition information provided by the manufacturer. Jersey Pork Roll

Frequently Asked Questions

A typical deli-style pork roll, egg and cheese on a kaiser roll contains approximately 450 to 650 calories, but this can vary widely based on the portion sizes and ingredients used.

The pork roll, cheese, and the type of roll contribute the most calories. A standard kaiser roll is a significant source of carbohydrates, while the pork roll and cheese add substantial fat and sodium.

While delicious, a pork roll, egg and cheese sandwich is not typically considered a healthy option due to its high levels of sodium and saturated fat. It should be consumed in moderation.

To reduce calories, you can use a smaller or whole-wheat roll, one slice of pork roll, less or low-fat cheese, and cook the ingredients with minimal oil or butter.

Fast-food or deli versions often have higher calorie counts than homemade sandwiches because they use larger portions of pork roll and cheese, as well as a more generous amount of cooking oil.

Yes, the cooking method has a direct impact. Frying the ingredients in a significant amount of butter or oil adds calories, whereas using a non-stick pan with a light spray or cooking dry reduces the caloric intake.

Pork roll and Taylor Ham refer to the same type of processed pork product, which is a staple in New Jersey. The name 'Taylor Ham' is a specific brand, while 'pork roll' is the generic term, leading to a long-standing regional debate.