Bushra Griffith
Eggs, cheese, and sausages are breakfast staples, but are they all carbohydrates? Carbohydrates are one of the three essential macronutrients, along with protein and fat, and provide the body with its main source of fuel. While eggs are considered a protein-rich food, they do contain a very small amount of carbohydrates, with a medium egg containing about 0.56 grams. Similarly, cheese contains carbohydrates, but only in small amounts, with the carb content coming mainly from lactose, a natural sugar found in dairy. The amount of carbs in cheese varies based on the type, with blue cheese containing 0.5 grams of carbs per slice, and ricotta containing 9 grams of carbs per half-cup serving. Sausages, which are primarily made of ground meat and meat byproducts, also contain small amounts of carbs, with most sausages containing 0-6 grams of carbs per 3.5-ounce serving.
| Characteristics | Values |
|---|---|
| Total Carbs | 1g (Scrambled egg with sausage and cheese), 26.4g (Sausage, egg, and cheese sandwich on an English muffin) |
| Net Carbs | 1g (Scrambled egg with sausage and cheese), 24.4g (Sausage, egg, and cheese sandwich on an English muffin) |
| Fat | 12.6g (Scrambled egg with sausage and cheese), 20.2g (Sausage, egg, and cheese sandwich on an English muffin) |
| Protein | 10g (Scrambled egg with sausage and cheese), 15.3g (Sausage, egg, and cheese sandwich on an English muffin) |
| Calories | 157 (Scrambled egg with sausage and cheese), 349 (Sausage, egg, and cheese sandwich on an English muffin), 420 (Sausage egg and cheese sandwich - Speedway SuperAmerica) |
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What You'll Learn
- Eggs are low-carb and protein-rich, with a negligible amount of carbs in the egg white
- Sausages are generally low-carb, but some contain carbs from added ingredients like flavourings and binders
- Cheese does contain carbohydrates, but only in small amounts, with aged cheeses containing the least
- Goat cheese contains zero carbs and is a great option for those on a keto diet
- Blue cheese is also a keto favourite, with only 0.5 grams of carbs per slice
Eggs are low-carb and protein-rich, with a negligible amount of carbs in the egg white
Eggs are an excellent low-carb option for those watching their carbohydrate intake. The egg white, in particular, contains negligible carbohydrates, while the yolk is a bit higher in carbs but still relatively low compared to other foods. This makes eggs a versatile and nutritious choice for many diets.
A single small egg contains just 1 gram of total carbohydrates, with an equal amount of net carbs. When paired with other low-carb foods, such as certain cheeses and sausages, eggs can be a delicious and satisfying component of a meal. For example, a sausage, egg, and cheese sandwich on an English muffin provides a more well-rounded nutritional profile, with 26.4 grams of total carbs and 24.4 grams of net carbs, in addition to substantial amounts of protein and fat.
The macronutrient breakdown of such a sandwich is roughly 32% carbs, 50% fat, and 18% protein. This highlights how the inclusion of eggs in a meal can help balance the overall macronutrient composition, especially when paired with other protein sources like sausage. This combination ensures that you stay within a healthy carb intake while obtaining sufficient protein and energy from other sources.
Additionally, eggs offer a range of essential vitamins and minerals, including B vitamins, selenium, and choline, making them a nutrient-dense food choice. They are also a good source of high-quality protein, which is essential for muscle health, satiety, and maintaining a healthy body weight. For those on a low-carb diet, eggs can be a versatile and convenient staple, whether scrambled, boiled, or fried.
In summary, eggs are a low-carb, protein-rich food, with the egg white containing minimal carbohydrates. This makes them an ideal choice for those seeking to reduce their carb intake without compromising on taste, convenience, or nutritional value. Whether enjoyed as part of a hearty breakfast sandwich or as a simple scrambled dish, eggs can be a satisfying and healthy component of a well-rounded diet.
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Sausages are generally low-carb, but some contain carbs from added ingredients like flavourings and binders
Sausages are generally considered a low-carb option, but some contain carbohydrates from added ingredients such as flavourings and binders. Sausages are typically made from ground meat and meat by-products, which are naturally low in carbohydrates. However, during the sausage-making process, various ingredients are added for flavour and texture, which can introduce carbohydrates.
Spices, herbs, vegetables, and fruits are commonly added to sausages for flavour. While spices contribute very few carbs, fruits and some vegetables contain carbohydrates. For example, Johnsonville's Apple Chicken Sausage contains dried apples, as well as corn syrup and cane syrup, which contribute to its total of 6 grams of carbs per 3.5 ounces (100 grams).
Binders, or binding agents, are also added to sausages to improve consistency and prevent the meat from crumbling. Common binders include breadcrumbs, potato flour, lentil flour, soy flour, vital wheat gluten, and corn syrup. These ingredients can vary significantly in their carbohydrate content. For instance, corn syrup contains approximately 30 grams of carbs per 2 tablespoons (30 grams), while vital wheat gluten has just 4 grams of carbs per 1/4 cup (30 grams).
The type and amount of flavourings and binders used will ultimately determine the final carb content of a sausage product. Therefore, it is essential to read the nutrition label and ingredient list to make an informed choice, especially if one is following a specific diet, such as keto, that requires monitoring carbohydrate intake.
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Cheese does contain carbohydrates, but only in small amounts, with aged cheeses containing the least
When considering breakfast options, it is common to come across staple foods such as eggs, cheese, and sausage. While these foods are often consumed together, their nutritional composition can vary. One aspect that is often scrutinized is their carbohydrate content.
Cheese, for example, does contain carbohydrates, but the amount is relatively small compared to other macronutrients. The carbohydrate content of cheese also varies depending on its type and age. Aged cheeses tend to have lower carbohydrate levels, as the longer aging process results in the breakdown of more lactose, the natural sugar found in milk.
Aged cheeses like cheddar or Swiss cheese have lower lactose levels and, consequently, fewer carbohydrates. On the other hand, fresh cheeses like mozzarella or ricotta are higher in lactose and carbohydrates. The aging process also affects the flavor and texture of the cheese, with aged varieties developing a sharper taste and a more crumbly texture.
When examining the carbohydrate content of eggs and sausages, we find that they contribute only a small amount of carbohydrates to the diet. For instance, a small egg has just 1 gram of total carbohydrates, while a serving of sausage, egg, and cheese can provide around 26 grams of total carbohydrates. However, it is important to remember that the carbohydrate content can vary depending on the specific ingredients and serving sizes.
In conclusion, while cheese does contain carbohydrates, the amount is relatively minor, especially in aged varieties. When paired with eggs and sausages, the overall carbohydrate content of the meal becomes more significant. Therefore, for those monitoring their carbohydrate intake, it is essential to consider the combination of foods consumed and their specific nutritional profiles.
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Goat cheese contains zero carbs and is a great option for those on a keto diet
The keto diet is a high-fat, moderate-protein, and low-carb eating plan. It typically involves limiting carbohydrate intake to less than 50 grams per day to maintain ketosis, a state in which the body burns fat instead of carbohydrates as its main fuel source. This diet is often used to promote weight loss.
Cheese is allowed and even encouraged on the keto diet, as it is high in fat, moderate in protein, and low in carbs. However, some cheeses are more keto-friendly than others. Goat cheese, also known as chevre, is a great option for those on a keto diet. It is made from goat's milk and has a creamy texture and a slightly tart, gamy, or earthy flavour. A 1-ounce (28-gram) serving of goat cheese provides 9 grams of fat, 7 grams of protein, and minimal carbs.
Goat cheese is also minimally processed and lower in lactose than many other types of cheese, making it a good option for people with lactose intolerance. It can be added to salads, casseroles, appetizers, and omelets. For a quick keto-friendly snack, spread goat cheese on a thick slice of cucumber, top it with smoked salmon or turkey, and finish with another cucumber slice.
It is important to note that while cheese is allowed on the keto diet, some varieties, such as cottage cheese and low-fat and highly processed cheeses, should be avoided as they have a higher carb content. Additionally, when following the keto diet, it is important to prioritise whole, unprocessed foods and to be mindful of portion sizes, even with keto-friendly foods.
While eggs can be a part of a keto diet due to their low carb content, sausages tend to have a higher carb content and should be consumed in moderation or chosen carefully to fit within the daily carb limit. For example, a small scrambled egg with sausage and cheese contains 1 gram of carbs, while a sausage, egg, and cheese sandwich on an English muffin contains 26.4 grams of total carbs.
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Blue cheese is also a keto favourite, with only 0.5 grams of carbs per slice
While eggs, cheese, and sausages are all foods that can be incorporated into a keto diet, the extent to which they are keto-friendly depends on how they are prepared and what other ingredients are included. For example, a sausage, egg, and cheese sandwich on an English muffin contains 26.4g of total carbs, which is likely too high for most keto diets. However, scrambled eggs with sausage and cheese contain only 1g of total carbs.
When it comes to cheese, some varieties are more keto-friendly than others due to differences in flavour and processing. Cheeses with strong flavours, such as blue cheese, can add a lot of complexity to a dish for a small amount, making them a good option for keto dieters. Blue cheese is also a keto favourite, with only 0.5 grams of carbs per slice (21g). It is also listed as having 6 grams of fat and 4.5 grams of protein per slice. According to the U.S. Department of Agriculture (USDA), 1 ounce (28.35 grams) of blue cheese contains 84 calories, 8 grams of fat, 1 gram of carb, and 2 grams of protein.
Other keto-friendly cheeses include grated Parmesan, which has 1.4 grams of fat, 0.7 grams of carbs, and 1.4 grams of protein per tablespoon, and sharp cheddar, which has 7 grams of fat, 0.4 grams of carbs, and 5 grams of protein per 3/4-ounce slice. In small quantities, full-fat ricotta may also be suitable for the keto diet, but it is relatively high in carbs, with 9 grams per 1/2-cup serving.
It is important to note that the keto diet typically restricts carbohydrate intake to around 20 grams per day, so the carb content of cheese can quickly add up. Additionally, some cheeses, such as spray cheese and American cheese, are highly processed and should be avoided or limited on the keto diet despite fitting within the typical macronutrient profile.
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Frequently asked questions
Eggs are not considered carbs. They are known as protein powerhouses, fuelling muscle growth, balancing blood sugar, and supporting strength. They are also low in calories, containing about 80 kcal and 6.3 grams of protein per medium egg.
Sausages are not considered carbs. They are made primarily of ground meat and meat byproducts, with any carbs coming from added ingredients like flavourings and binding agents. Sausages are high in protein and fat and are considered a processed meat.
Cheese is not considered a carb. Most natural cheeses contain less than 1 gram of carbohydrates per serving. Aged cheeses contain the lowest amount of carbs.
