Nutrition Facts
Servings Per Recipe: 1
Serving Size: 1 serving
Amount Per Serving
  • Calories 281.0
  • Total Fat 9.3 g
  • Saturated Fat 3.3 g
  • Polyunsaturated Fat 1.1 g
  • Monounsaturated Fat 2.4 g
  • Cholesterol 222.0 mg
  • Sodium 1,134.5 mg
  • Potassium 87.7 mg
  • Total Carbohydrate 25.9 g
  • Dietary Fiber 5.0 g
  • Sugars 2.2 g
  • Protein 26.2 g
  • Vitamin A 7.3 %
  • Vitamin B-12 10.3 %
  • Vitamin B-6 4.7 %
  • Vitamin C 0.0 %
  • Vitamin D 10.0 %
  • Vitamin E 0.1 %
  • Calcium 21.8 %
  • Copper 0.3 %
  • Folate 14.8 %
  • Iron 12.7 %
  • Magnesium 1.1 %
  • Manganese 0.1 %
  • Niacin 6.1 %
  • Pantothenic Acid 0.5 %
  • Phosphorus 23.7 %
  • Riboflavin 19.7 %
  • Selenium 5.9 %
  • Thiamin 10.2 %
  • Zinc 7.4 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in One-Minute Microwave Muffin

View the full One-Minute Microwave Muffin Recipe & Instructions
Submitted by: KITHKINCAID

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of One-Minute Microwave Muffin

100 calories of Thomas' Better Start High Fiber English Muffin, (1 serving)

72 calories of Egg, fresh, whole, raw, (1 large)

60 calories of Hillshire Farm Deli Select Smoked Ham, (2 oz)

49 calories of Cheddar or Colby Cheese, Low Fat, (1 slice (1 oz))

Nutrition & Calorie Comments  

this has become my go to breakfast..... with the high fiber muffins Submitted by:

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I am allowed 1200mg of sodium a day, that would not leave me much for lunch and dinner. Submitted by:

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Any suggestions on lowering the sodium count in this? Submitted by:

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It seems like a high count for sodium to me. Especially for one sandwich. Submitted by:

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I'm trying to figure ou the sodium info in this recipe. I don't think it could be 1134 mg? Other than that, great quick recipe! Submitted by:

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Does anyone think the sodium is too high? Submitted by:

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Too much sodium for those of us with hypertension. May check out the variations below. Submitted by:

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I substitute 4 Tablespoons of Egg Beaters 100% whites and 2 slices ( 5 per ounce ) of Canadian bacon for the egg and deli meat. Tastes just like a McDonald's egg white delight with less calories. Submitted by:

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This is really good, but I use leftover turkey that I've cooked to avoid any extra sodium in my diet. Submitted by:

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RMARSH07. We live in NY and Wegman's Grocery carries Fat Free Cheddar Cheese. 1 slice is 30 calories,0 Fat, 5g Protein. Taste good and melts nice. Good on Toasted Cheese. Submitted by:

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I love this recipe. I used canadian bacon and one slice of low fat cheddar cheese, and put on a multigrain sandwich thin. So simple, so good! Submitted by:

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I have something similar every day for breakfast at work. Use 1/2 cup egg beaters in a tall mug, sprayed with cooking spray. Add 2 tbsp of salsa, break up a laughing cow cheese wedge in it. Add salt and pepper, stir it up. Microwave on high for 1 min. Stir. Micowave for another 1.5 min. Eat! Submitted by:

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I do this all the time. I use a ramikin to cook the egg I add: 1 Tbs of diced ham, a pinch of shredded cheese, 1-2 Tbs of water, dash of salt and pepper. The water makes the egg fluffy and I cook it for 2 minutes as I like it not runny and it cooks out the water. adding veggies would be good too Submitted by:

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The sodium and cholesterol are way over the top for me! I might omit the egg and increase the meat portion of something low sodium and low fat like deli turkey slices. Otherwise sounds great. Submitted by:

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Don't forget, it's the egg yolk that contains that much needed iron and the fat from it is not harmful! This makes a great breakfast!!! Submitted by:

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I make a meal like this all the time - except with 2 egg whites and minus the cheese. It quick and easy and packed with protein. I use canadian bacon because its low in fat/calories. I also add in some chopped up veggies like green peppers and onions or spinach. Submitted by:

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Wow. Look at how high the sodium on this "healthy" food is! :( Submitted by:

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You can cut the sodium a lot by using Swiss cheese and a slice of Canadian bacon. I also like to add spinach to it so there is a boost in potassium. Submitted by:

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