Finding the Answer to: Which McDonald's breakfast sandwich has the lowest calories?

October 14, 2025 •

3 min read

The classic Egg McMuffin, at around 310 calories, is typically the lowest-calorie sandwich option on the McDonald's breakfast menu, offering a balanced start to the day. For those on the go, understanding which McDonald's breakfast sandwich has the lowest calories? can be crucial for making informed dietary choices that align with their health goals.

Quick Summary

An analysis of the nutritional data for McDonald's breakfast sandwiches shows which items contain the fewest calories. The review compares the Egg McMuffin with other popular menu choices and provides actionable tips for making healthier customizations to your morning meal.

Key Points

The Lowest-Calorie Sandwich: The Egg McMuffin, with about 310 calories, holds the title for the lowest-calorie breakfast sandwich on the McDonald's menu.
Consider the Bread Base: Sandwiches made on an English muffin are generally lower in calories than those on a biscuit or bagel, as seen by comparing the Egg McMuffin to the Bacon, Egg & Cheese Biscuit.
Choose Leaner Meats: Canadian bacon is leaner than the sausage patty, which contributes to the Egg McMuffin's lower overall fat and calorie count compared to sausage-based sandwiches.
Customize for Fewer Calories: For a lighter option, ask for your Egg McMuffin without cheese or butter. Small modifications can reduce fat and sodium content.
Look Beyond Sandwiches: The Fruit & Maple Oatmeal is another low-calorie breakfast option, at about 320 calories, though it is higher in sugar.
The Sausage Burrito is a Contender: At roughly 310 calories, the Sausage Burrito is nutritionally comparable to the Egg McMuffin and offers an alternative flavor profile.

For many, a trip to McDonald's for breakfast is a convenient and quick way to start the day. However, for those monitoring their calorie intake, navigating the menu can be a challenge. The good news is that not all breakfast sandwiches are created equal, and a few options stand out as being more diet-friendly than others.

The Lowest-Calorie Champion: Egg McMuffin

At the top of the list for the lowest-calorie breakfast sandwich is the classic Egg McMuffin. With approximately 310 calories, it's a solid choice that provides a good protein-to-calorie ratio. Its recipe includes a freshly cracked Grade A egg, a slice of Canadian bacon, and American cheese on a toasted English muffin. The use of Canadian bacon, a leaner meat compared to sausage or regular bacon, contributes to its lower fat and calorie count. A Sausage Burrito is also very comparable in calories, coming in at around 310 calories as well.

Why the English Muffin is a Better Base

One of the most significant factors influencing a sandwich's calorie count is the bread base. McDonald's uses different bases, including English muffins, biscuits, and bagels. The English muffin is a more calorie-efficient choice than the buttermilk biscuit. For instance, the Sausage Biscuit (460 calories) and the Sausage McMuffin (410 calories) demonstrate how the bread choice impacts the final nutritional profile. Similarly, the Bacon, Egg & Cheese Bagel, at 590 calories, highlights how a bagel base can substantially increase the calorie count. Opting for the English muffin base is a simple way to keep calories and other nutrients in check.

Customizing Your Order for Even Fewer Calories

For those seeking to reduce calories further, customizing your order is a great strategy. Making small adjustments can have a notable impact on the final numbers. Here are a few ways to make your Egg McMuffin even healthier:

Hold the butter: Ask for no butter on the English muffin. While a small amount, it adds calories and saturated fat.
Skip the cheese: The slice of American cheese adds fat and sodium. Removing it saves a few calories without drastically changing the flavor.
Double up on egg: Request an extra egg for a protein boost without a significant calorie increase. Protein helps you feel full longer.

Other Lighter McDonald's Breakfast Options

While the Egg McMuffin is the lowest-calorie sandwich, other menu items can also be smart choices, especially when customized:

Fruit & Maple Oatmeal: At around 320 calories, the oatmeal is a popular, high-fiber, meat-free option. To reduce sugar, consider asking for it with fewer toppings, such as skipping the cranberry raisin blend.
Sausage Burrito: Weighing in at roughly 310 calories, the Sausage Burrito is a flavorful option with a similar calorie count to the Egg McMuffin. It's a mix of scrambled eggs, sausage, veggies, and cheese in a tortilla.
Plain Bagel: If you’re looking for a simple, meat-free option, a plain bagel is lower in fat and cholesterol. Pair it with a healthy beverage for a quick, balanced breakfast.

Comparing McDonald's Breakfast Sandwich Calories

To put the Egg McMuffin's calorie count into perspective, here is a comparison of popular McDonald's breakfast sandwiches based on standard US nutritional information from McDonald's and third-party nutritional websites:


Sandwich	Calories	Protein (g)	Total Fat (g)	Sodium (mg)	Carbohydrates (g)
Egg McMuffin®	~310	17	13	770	30
Sausage McMuffin®	~410	14	26	770	29
Sausage McMuffin® with Egg	~480	20	31	830	30
Bacon, Egg & Cheese Biscuit	~460	17	26	1330	39
Sausage Biscuit	~460	11	30	1050	37
Sausage Burrito	~310	13	17	800	25

Conclusion: Making Informed Choices

For those seeking the lowest-calorie sandwich option at McDonald's, the Egg McMuffin is the clear winner. Its combination of a lean protein (Canadian bacon), egg, and English muffin provides a more balanced and lower-calorie profile than other breakfast sandwiches featuring sausage or biscuit bases. Customizing your order by removing butter or cheese can further reduce the calorie count. Ultimately, while no fast-food meal is a perfect nutritional choice, understanding the facts allows you to make a more informed decision that aligns with your dietary goals. For comprehensive nutritional data on all menu items, you can always consult the official McDonald's website.

Visit the official McDonald's USA nutrition page

Frequently Asked Questions

Compared to other McDonald's breakfast sandwiches, the Egg McMuffin is a healthier choice due to its lower calorie and saturated fat content. While it's a better option, it's still a fast-food meal high in sodium, so it should be balanced with nutrient-rich foods throughout the day.

A Sausage McMuffin with Egg contains approximately 480 calories. This is significantly higher than the standard Egg McMuffin, primarily due to the sausage patty and extra fat.

Yes, you can customize your Egg McMuffin by requesting it without cheese. This will slightly lower the calories and reduce the saturated fat and sodium content.

The Sausage Burrito has a calorie count very similar to the Egg McMuffin, at approximately 310 calories. However, the Egg McMuffin has a more favorable protein-to-fat ratio.

The Bacon, Egg & Cheese Biscuit, at 460 calories, is higher in calories than the Egg McMuffin primarily because it uses a richer buttermilk biscuit base instead of an English muffin, adding more fat and calories.

A plain Egg & Cheese McMuffin (without bacon) is a solid low-calorie vegetarian option. The Fruit & Maple Oatmeal is also a good meat-free choice, providing fiber, though it has more sugar.

Yes, asking for no butter on your McMuffin will reduce the calorie count and, more importantly, lower the saturated fat content of your meal. It's a simple customization that contributes to a healthier choice.