The EGGO SAUSAGE, EGG & CHEESE BREAKFAST SANDWICHES score 36/100 (Poor) due to being **ultra-processed** and high in sodium and saturated fat.
This EGGO product scores 36/100, placing it in the Poor category.
It provides 10.2g of protein and 2g of fiber per 100g serving.
A significant concern is the 520.41mg of sodium per 100g.
This product is classified as NOVA class 4, indicating it is ultra-processed.
Consider this item for occasional consumption rather than a daily staple.
Scores +3 points above the dairy category average (33/100 across 5088 foods).
Fiber
2g
7% of Daily Value
Protein
10.2g
20% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
520.41mg
23% of Daily Value
+
What it brings to the table
Fiber (2g)+1
Protein (10.2g)+6
−
What holds it back
Saturated fat (6.1g)-6
Sodium (520.4mg)-2
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 36
The EGGO SAUSAGE, EGG & CHEESE BREAKFAST SANDWICHES receive a FoodScore of 36/100, primarily driven by its classification as NOVA class 4 (ultra-processed), which incurs a significant penalty. While it gains points for its protein content (10.2g) and fiber (2g), these are offset by several nutritional drawbacks. The product contains 6.12g of saturated fat per 100g, contributing to a penalty, and its sodium content of 520.41mg per 100g also negatively impacts the score. The presence of ingredients like modified corn starch and soy lecithin further indicates its processed nature. Compared to a generic dairy equivalent, which often has a simpler ingredient profile and lower sodium, this EGGO product presents a more complex nutritional landscape with higher levels of fat and sodium, consistent with its ultra-processed designation.
Health benefits
What the nutrients in eggo sausage, egg & cheese breakfast sandwiches, sausage, egg & cheese actually do for you, grounded in established dietary science.
Source of Protein
This product provides 10.2g of protein per 100g, which can contribute to satiety and muscle maintenance. Protein is an essential macronutrient involved in numerous bodily functions, including tissue repair and enzyme production. For individuals seeking a quick breakfast option that includes a protein component, this product offers a convenient source, helping to meet daily protein needs.
Contains Dietary Fiber
With 2g of fiber per 100g, these breakfast sandwiches offer a modest contribution to daily fiber intake. Dietary fiber is important for digestive health and can help regulate blood sugar levels. While not a primary source, this amount of fiber is a positive attribute for a convenience food, especially when compared to highly refined breakfast items that may contain little to no fiber.
Convenient Meal Option
The EGGO SAUSAGE, EGG & CHEESE BREAKFAST SANDWICHES offer a highly convenient option for busy mornings. Their 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, this product can serve as a practical choice when time is a significant constraint, providing a quick source of calories and some macronutrients.
The EGGO SAUSAGE, EGG & CHEESE BREAKFAST SANDWICHES score 36/100 (Poor) due to being ultra-processed and high in sodium and saturated fat.
How to eat it
EGGO SAUSAGE, EGG & CHEESE BREAKFAST SANDWICHES are typically consumed as a quick breakfast. They are designed for easy preparation, often heated in a microwave or toaster oven. A common portion is one sandwich, providing a convenient and portable meal.
To enhance the nutritional profile, pair one sandwich with a side of fresh fruit like berries or an apple to add vitamins and additional fiber.
Consider adding a small serving of plain Greek yogurt to your meal for extra protein and probiotics, balancing the sodium content of the sandwich.
If consuming regularly, be mindful of the sodium and saturated fat intake from other meals throughout the day to maintain a balanced diet.
For a more substantial meal without increasing processed food intake, add a hard-boiled egg or a small handful of nuts alongside the sandwich.
Things to keep in mind
This product contains several common allergens, including wheat, milk, egg, and soy, as indicated by the ingredient list. Individuals with sensitivities or allergies to these ingredients should avoid consumption. The presence of modified corn starch and other additives is typical of ultra-processed foods. While generally recognized as safe, some individuals may prefer to limit intake of such ingredients. The sodium content is relatively high, which individuals monitoring their blood pressure should be aware of. There are no specific interactions or unique risks beyond these general considerations for processed foods and common allergens.
Is EGGO SAUSAGE, EGG & CHEESE BREAKFAST SANDWICHES healthy?
With a FoodScore of 36/100 (Poor), this product is classified as ultra-processed. While it provides protein and some fiber, its high sodium and saturated fat content, along with its processed nature, suggest it is not a primary choice for a health-promoting diet. It is best consumed in moderation.
How does EGGO SAUSAGE, EGG & CHEESE BREAKFAST SANDWICHES compare to a homemade breakfast sandwich?
Compared to a homemade breakfast sandwich using whole wheat bread, a fresh egg, lean sausage, and a slice of cheese, the EGGO product is likely to have higher sodium and saturated fat, and a more extensive ingredient list. A homemade version, similar to one from Jimmy Dean, would offer more control over ingredient quality and nutrient levels.
What is 'Waffle Style Bread' in the ingredient list?
The 'Waffle Style Bread' is the bread component of the sandwich, made from a blend of whole wheat flour and enriched flour. It also contains sugar, soybean oil, and various dough conditioners like isolated soy protein and soy lecithin, contributing to the product's texture and shelf stability.
How many EGGO SAUSAGE, EGG & CHEESE BREAKFAST SANDWICHES can I eat in a day?
Given its nutritional profile, particularly the sodium and saturated fat content, it is advisable to consume this product in moderation. Limiting intake to one sandwich occasionally, rather than daily, would be a reasonable approach to fit it into a balanced diet.
Can I improve the nutritional value of this breakfast sandwich?
Yes, you can improve the overall nutritional value by pairing it with fresh, unprocessed foods. Adding a side of fruit or vegetables can increase fiber and micronutrient intake, while a glass of milk or a small serving of plain yogurt can add calcium and protein, helping to create a more balanced meal.