McDonald's

Egg McMuffin Calories & Nutrition — McDonald's

McDonald's Egg McMuffin: 310 cal, 17g protein, 30g carbs, 13g fat per 1 sandwich (134g). Full nutrition breakdown, lighter ordering swaps, and the fastest way to track it.

By Bento Bunny Team

McDonald's's Egg McMuffin (1 sandwich (134g)) clocks in at 310 calories, with 17g of protein, 30g of carbs, and 13g of fat. The breakdown below covers where those calories come from, lighter ways to order it, and how to track it accurately.

Where the calories come from

Splitting the 310 calories by macro: 22% from protein, 39% from carbs, and 38% from fat. In the Egg McMuffin, carbohydrates dominate at roughly 39% of calories (30g). If you're tracking carbs specifically — low-carb or pre-training fueling — this is the number to watch.

Lighter swaps and ordering tips

Best protein-per-calorie pick at breakfast.

Keep in mind that published numbers describe the standard build — every added sauce, swapped side, or upsized portion moves the totals from the table above.

Other breakfast at McDonald's

ItemCaloriesProteinCarbsFat
Egg McMuffin31017g30g13g
Sausage McMuffin with Egg48020g30g31g
Bacon, Egg & Cheese Biscuit46019g38g26g
Sausage Biscuit with Egg53017g38g35g

The fastest way to log a McDonald's order

Official numbers like the ones above describe a textbook egg mcmuffin — not the one with extra cheese or the sauce you asked for on the side. Instead of hunting through a database for the closest match, take a photo in Bento Bunny: the app recognises what's actually on the tray, estimates portions, and files the macros into your day. On iOS 26+ the AI runs entirely on-device.

Start tracking with Bento Bunny

AI calorie tracking — just Type what you eat.

Frequently Asked Questions

How many calories are in the McDonald's Egg McMuffin?
The Egg McMuffin at McDonald's contains 310 calories (1 sandwich (134g)), made up of 17g of protein, 30g of carbohydrates, and 13g of fat.
How much protein is in the Egg McMuffin?
The Egg McMuffin provides 17g of protein, which is roughly 34% of the FDA daily value of 50g.
Is the Egg McMuffin healthy? How does it fit a 2,000-calorie day?
At 310 calories, the Egg McMuffin takes up about 16% of a 2,000-calorie day. Whether it "fits" depends on the rest of your day: the macro split is 17g protein / 30g carbs / 13g fat, so plan the surrounding meals around whichever number is hardest for you to hit.
What's the easiest way to track the Egg McMuffin?
Photo-based logging is the fastest path — Bento Bunny recognises your Egg McMuffin from a single picture, including customizations the standard database entry misses, and adds the macros to your day automatically.