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Last updated: Aug 9, 2026
Kwik Trip

Ham, Egg & Cheese English Muffin

Breakfast SandwichesPopular

Kwik Trip Ham, Egg & Cheese English Muffin is carb-leaning, with about 46% of macro calories from carb. Each serving has 290 calories, 19g protein, 34g carbs, and 9g fat, making it a lighter restaurant option to compare with larger meals.

1 Breakfast Sandwich
Serving Size
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290
Calories
Per serving
19 g
Protein
34 g
Carbs
9 g
Fat

Nutrition Facts

Amount per serving

Calories290 kcal
% Daily Value*
Total Fat 9 g12%
Saturated Fat 4 g20%
Trans Fat 0 g—
Cholesterol 105 mg35%
Sodium 1,000 mg43%
Total Carbohydrate 34 g12%
Dietary Fiber 1 g4%
Total Sugars 3 g—
Protein 19 g38%
Vitamin A—
Vitamin C—
Vitamin D—
Calcium—
Iron—
Potassium—
Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

290
kcal
Protein19 g (26%)
Carbs34 g (46%)
Fat9 g (28%)
Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density6.6/10

26% of macro calories come from protein.

Satiety index10/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate73 min walk

About 29 minutes of running for these calories.

Key Nutrients

Protein 19 g38%
Fiber 1 g4%
Sodium 1,000 mg43%
Sugars 3 g—
Saturated Fat 4 g20%
How we calculate these values

Diet Compatibility

High protein6.6/10 protein density from 19g protein and 290 calories.Yes
Lower carb34g carbs per serving.No
Low fat9g total fat per serving.No
High sugar3g total sugars per serving.No
High sodium1,000mg sodium per serving.Yes
Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Ingredients

English Muffin (Enriched Flour (Wheat Flour, Malt Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Yeast, Contains 2% Or Less Of: Sugar, Wheat Gluten, Vinegar, Soybean Oil, Salt, Yellow Corn Meal, Monocalcium Phosphate, DATEM,…

Allergens

Contains

WheatMilkEggSoy

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Ham, Egg & Cheese English Muffin has 223 more calories than 1 Coffee Flavor and 19g more protein. Compare

Ham, Egg & Cheese English Muffin has 190 more calories than 1 Coffee Flavor and 19g more protein. Compare

Compare with 1 Coffee Flavor

Ham, Egg & Cheese English Muffin Compared With Nearby Items

Kwik Trip Ham, Egg & Cheese English Muffin is listed in the Breakfast Sandwiches category with 290 calories, 19g protein, 34g carbs, and 9g fat per serving.

Data Source and Methodology

Nutrition values for Ham, Egg & Cheese English Muffin are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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