The EGGO EGG & CHEESE BREAKFAST SANDWICHES, EGG & CHEESE scores 46/100 (Decent) on FoodScore, primarily due to its classification as an ultra-processed food and its sodium content.
This EGGO product received a FoodScore of 46/100, placing it in the 'Decent' category.
A serving provides 9.78g of protein, contributing to satiety.
The product is classified as NOVA 4, indicating it is an ultra-processed food.
With 510.87mg of sodium per 100g, it contributes significantly to daily sodium intake.
Consider pairing with whole foods to balance the meal's nutritional profile.
Scores +13 points above the dairy category average (33/100 across 5088 foods).
Fiber
2.2g
8% of Daily Value
Protein
9.78g
20% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
510.87mg
22% of Daily Value
+
What it brings to the table
Fiber (2.2g)+1
Protein (9.8g)+5
Micronutrients (Calcium)+2
−
What holds it back
Sodium (510.9mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 46
The EGGO EGG & CHEESE BREAKFAST SANDWICHES, EGG & CHEESE earns a FoodScore of 46 out of 100. This score reflects a balance of some beneficial nutrients and several factors that detract from its overall nutritional quality. The product receives bonuses for its protein content, providing 9.78g per 100g, and for fiber, at 2.2g per 100g. Additionally, it offers 17% DV of calcium per 100g, contributing positively to its micronutrient profile. However, significant penalties are applied due to its sodium content, which is 510.87mg per 100g, and its classification as a NOVA 4 ultra-processed food. Ingredients like modified food starch and soybean oil are common in ultra-processed items. Compared to a generic dairy equivalent, which often has fewer additives and lower sodium, this EGGO product's processing level and sodium are notable considerations.
Health benefits
What the nutrients in eggo egg & cheese breakfast sandwiches, egg & cheese actually do for you, grounded in established dietary science.
Source of Protein
This product provides 9.78g of protein per 100g, which can contribute to feelings of fullness and support muscle maintenance. Protein is an essential macronutrient involved in various bodily functions, including enzyme production and tissue repair. Including protein at breakfast can help manage hunger throughout the morning, potentially reducing overall calorie intake later in the day. The protein primarily comes from the scrambled egg patty, which contains whole eggs and egg whites.
Calcium Contribution
A serving of EGGO EGG & CHEESE BREAKFAST SANDWICHES delivers 17% of the Daily Value for calcium per 100g. Calcium is crucial for maintaining strong bones and teeth, and it also plays a role in nerve function and muscle contraction. While it's not a primary source of calcium, this product can contribute to your daily intake, especially for individuals who may not consume enough dairy or other calcium-rich foods regularly. The calcium content is supported by ingredients like dicalcium phosphate.
Convenient Meal Option
This EGGO product offers a convenient and quick meal solution for busy mornings. Its ready-to-heat format can be beneficial for individuals with limited time for meal preparation. While convenience foods should be balanced with whole, unprocessed options, having a quick breakfast available can help ensure consistent meal patterns, preventing skipping meals which can sometimes lead to less nutritious choices later. Its portability also makes it suitable for on-the-go consumption.
The EGGO EGG & CHEESE BREAKFAST SANDWICHES, EGG & CHEESE scores 46/100 (Decent) on FoodScore, primarily due to its classification as an ultra-processed food and its sodium content.
How to eat it
EGGO EGG & CHEESE BREAKFAST SANDWICHES are typically consumed as a quick breakfast item, often heated in a microwave or toaster oven. One sandwich constitutes a single serving. They are designed for convenience and are commonly eaten on their own.
To enhance the nutritional value, pair with a serving of fruit like berries or a banana to add fiber and vitamins.
Consider adding a side of plain Greek yogurt for additional protein and probiotics, balancing the meal.
Be mindful of the sodium content; if consuming this product, choose lower-sodium options for other meals throughout the day.
For a more balanced meal, serve with a small portion of unsalted nuts or seeds to incorporate healthy fats.
Things to keep in mind
This product contains common allergens including eggs, milk, soy, and wheat, as declared on the ingredient list. Individuals with sensitivities or allergies to these ingredients should avoid consumption. The sodium content of 510.87mg per 100g is notable, and those monitoring their sodium intake, such as individuals with high blood pressure, should consume this product in moderation. The presence of modified food starch and other thickeners like xanthan gum and guar gum may cause digestive discomfort in some sensitive individuals, though this is not common. As an ultra-processed food, it is generally recommended to limit intake of such products in a balanced diet.
Is EGGO EGG & CHEESE BREAKFAST SANDWICHES healthy?
With a FoodScore of 46/100, this EGGO product is considered 'Decent.' It provides protein and some calcium, but its classification as an ultra-processed food and its sodium content are factors to consider. It can fit into a varied diet when balanced with less processed foods.
How does EGGO EGG & CHEESE BREAKFAST SANDWICHES compare to a homemade egg and cheese sandwich?
Compared to a homemade egg and cheese sandwich, this EGGO product is likely to have a higher sodium content and contain more additives due to its ultra-processed nature. A homemade version allows for control over ingredients, such as choosing whole grain bread and less processed cheese, potentially offering a better nutritional profile.
What is 'modified food starch' in this product?
Modified food starch is an ingredient used as a thickener, stabilizer, or emulsifier in many processed foods. It helps improve the texture and shelf-stability of the scrambled egg patty. While generally recognized as safe, it contributes to the product's ultra-processed classification.
What is a reasonable portion size for this product?
The declared serving size is one sandwich. Adhering to this portion size helps manage calorie and sodium intake. If you are looking for a more substantial meal, consider supplementing with whole foods rather than consuming multiple sandwiches.
Can I eat this product every day?
While convenient, consuming this product daily may lead to consistently high sodium intake and a diet heavy in ultra-processed foods. For optimal health, it's generally recommended to vary your food choices and prioritize whole, minimally processed foods most of the time.