Calorie comparison
Egg McMuffin vs Turkey Sub
Per 100 grams, turkey sub is the lighter choice by 102 calories, while egg mcmuffin delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Egg McMuffin | Turkey Sub |
|---|---|---|
| Calories | 230 | 128 |
| Protein | 12.6 g | 8.2 g |
| Carbs | 22.2 g | 21 g |
| Fat | 9.6 g | 1.8 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥪 Egg McMuffin
1 sandwich (135 g)
311 cal
17 g protein · 30 g carbs · 13 g fat
🥪 Turkey Sub
6-inch sub (219 g)
280 cal
18 g protein · 46 g carbs · 3.9 g fat
Frequently asked
Which has more calories, egg mcmuffin or turkey sub?
Per 100 g, egg mcmuffin has 230 calories and turkey sub has 128. Turkey Sub is lower in calories.
Which has more protein, egg mcmuffin or turkey sub?
Egg McMuffin has 12.6 g of protein per 100 g; turkey sub has 8.2 g. Egg McMuffin wins on protein.
Is egg mcmuffin or turkey sub better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward turkey sub — but portion size matters more than which food you pick.
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