EGGO SAUSAGE, EGG & CHEESE FLAVORED BREAKFAST SANDWICHES, SAUSAGE, EGG & CHEESE scores 37/100 (Poor) due to its ultra-processed nature and notable sodium content.
This EGGO product has a FoodScore of 37/100, indicating a poor nutritional profile.
It provides 11.2g of protein per 100g, contributing positively to satiety.
A significant concern is the 540.82mg of sodium per 100g, which is high.
Classified as NOVA 4, this product is ultra-processed, unlike generic dairy equivalents.
Consider this as an occasional convenience item rather than a regular breakfast staple.
Scores +4 points above the dairy category average (33/100 across 5088 foods).
Fiber
2g
7% of Daily Value
Protein
11.22g
22% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
540.82mg
24% of Daily Value
+
What it brings to the table
Fiber (2g)+1
Protein (11.2g)+7
−
What holds it back
Saturated fat (6.1g)-6
Sodium (540.8mg)-2
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 37
EGGO SAUSAGE, EGG & CHEESE FLAVORED BREAKFAST SANDWICHES, SAUSAGE, EGG & CHEESE receives a FoodScore of 37 out of 100, placing it in the 'Poor' category. This score is primarily driven by its classification as NOVA 4, meaning it is ultra-processed, which incurs a significant penalty of -10 points. The product also faces penalties for its saturated fat content (6.12g per 100g, resulting in -6 points) and high sodium (540.82mg per 100g, a -2 point penalty). Additionally, the presence of concentrated ultra-processed fat, likely from ingredients like soybean oil, contributes another -3 points. On the positive side, the product gains +7 points for its 11.22g of protein per 100g and +1 point for providing 2g of fiber. Compared to a generic dairy equivalent, which typically has fewer additives and less processing, this EGGO product contains ingredients like modified corn starch and soy lecithin, reflecting its more complex formulation and lower nutritional density.
Health benefits
What the nutrients in eggo sausage, egg & cheese flavored breakfast sandwiches, sausage, egg & cheese actually do for you, grounded in established dietary science.
Source of Protein
This product provides 11.22g of protein per 100g, which can contribute to a feeling of fullness and support muscle maintenance. Protein is an essential macronutrient involved in various bodily functions, and including it in breakfast can help with satiety throughout the morning. While not a primary protein source, it can supplement daily protein intake, especially for individuals with higher protein needs or those looking for a quick option.
Contains Dietary Fiber
With 2g of fiber per 100g, this EGGO breakfast sandwich offers a modest amount of dietary fiber. Fiber is important for digestive health and can help regulate blood sugar levels. The whole wheat flour listed as the first ingredient in the waffle style bread contributes to this fiber content. While 2g is not a high amount, it is a positive inclusion in a convenience food.
Convenient Meal Option
For individuals with limited time, this product offers a convenient and quick meal solution. Its ready-to-heat format can be useful for busy mornings or as a portable option. While convenience foods should not replace a balanced diet, they can serve a practical purpose in specific situations when time for meal preparation is scarce. The combination of protein and fiber helps make it a more substantial option than some other quick breakfast choices.
EGGO SAUSAGE, EGG & CHEESE FLAVORED BREAKFAST SANDWICHES, SAUSAGE, EGG & CHEESE scores 37/100 (Poor) due to its ultra-processed nature and notable sodium content.
How to eat it
These breakfast sandwiches are typically consumed as a quick, microwaveable breakfast. They are designed for convenience, often eaten on the go or when time for meal preparation is limited. One sandwich is considered a single serving.
To enhance the nutritional value, pair your EGGO sandwich with a side of fresh fruit like berries or an apple for additional fiber and vitamins.
Consider adding a small glass of milk or a plant-based alternative to increase calcium and vitamin D intake, as this product provides 8% DV for calcium and 0% DV for Vitamin D.
Due to its high sodium content, balance your intake by choosing lower-sodium meals for the rest of the day.
Things to keep in mind
This product contains common allergens including wheat, milk, soy, and egg, as declared in the ingredient list. Individuals with sensitivities or allergies to these ingredients should avoid consumption. The product is also classified as ultra-processed (NOVA 4), which means it contains ingredients like modified cellulose and natural flavors that are typically found in highly processed foods. While generally recognized as safe, a diet high in ultra-processed foods may be associated with certain health considerations. The high sodium content (540.82mg per 100g) should be noted by individuals monitoring their sodium intake, such as those with hypertension.
Is EGGO SAUSAGE, EGG & CHEESE FLAVORED BREAKFAST SANDWICHES healthy?
This EGGO product scores 37/100 (Poor) on the FoodScore scale. While it offers protein and some fiber, its classification as ultra-processed and its high sodium content contribute to its lower score. It can be part of a varied diet when consumed in moderation, but it is not considered a nutrient-dense food for regular consumption.
How does EGGO compare to other breakfast sandwiches?
Compared to a homemade breakfast sandwich with whole grain bread, a fresh egg, and lean sausage, this EGGO product is generally higher in sodium and contains more processed ingredients. For example, a similar breakfast sandwich from Jimmy Dean might also be ultra-processed and have comparable sodium levels, but specific nutritional profiles can vary by SKU. Always check the nutrition facts label for direct comparisons.
What is 'Waffle Style Bread' made of?
The 'Waffle Style Bread' in this product is primarily made from whole wheat flour and enriched flour. It also includes ingredients like sugar, soybean oil, yeast, and various additives such as modified corn starch and soy lecithin. This blend contributes to the texture and shelf stability of the bread.
How many of these sandwiches can I eat in a day?
Given the high sodium content (540.82mg per 100g), consuming multiple sandwiches could quickly exceed daily recommended sodium limits. A single serving (one sandwich) provides a notable amount of sodium. It is best to limit consumption to occasional use to help manage overall sodium intake.
Does this product contain real egg?
Yes, the ingredient list specifies 'BAKED EGG PATTY (WHOLE EGGS, NO…)' indicating that whole eggs are a primary component of the egg patty. This contributes to the protein content of the sandwich.