How Many Syns In Sausage & Egg McMuffin? Find Out Here!

Updated on 
28 February, 2023

Are Sausage & Egg McMuffin's High In Syns? - Our Unofficial Slimming World Syn Guide

If your craving a McDonald's breakfast, you can happily treat yourself while losing weight on the slimming world plan as long as your track the syns in your food, but what about sausage and egg McMuffins? Are they high in syns?

Are Sausage & Egg McMuffin's High In Syns?

A McDonald's sausage and egg McMuffin has 21 syns, making it a very high syn breakfast, we, therefore, suggest avoiding it on the slimming world plan and choosing a healthier alternative.

We've made a short informative syn guide below, taking you through why these McMuffins are so high in syns, syn values of the McDonald's breakfast range and a recipe to making your duplicate at home for fewer syns!

Why Are Sausage & Egg McMuffins So High In Syns?

At 21 syns per McMuffin, this breakfast takeaway option from McDonald's is very high in syns, taking you 6 syns over your 15 syn daily allowance. We suggest avoiding this breakfast due to its high syn value.

These McMuffins get their high syn value from the fat content, this is because most of the ingredients are fried in lots of oil, one sausage and egg McMuffin has 23g of fat, of which 8.3g is saturated!

Their double sausage option is even higher in syns, having 28 syns.

Syn Values Of McDonald's Breakfast Range

If you're curious about the syns in other McDonald's breakfast options, we've listed their range below along with their syn values so that you can compare their options.

Syn Values Of McDonald's Breakfast Range
  • McDonald's Breakfast Roll with Ketchup - 25 syns.
  •  McDonald's Breakfast Roll with Brown Sauce - 25 syns.
  •  McDonald's Bacon Roll with Tomato Ketchup - 16.5 syns.
  •  McDonald's Bacon Roll with Brown Sauce - 16.5 syns.
  •  McDonald's Porridge with Strawberry Jam - 9.5 syns.
  •  McDonald's Double Sausage & Egg McMuffin - 27.5 syns.
  •  McDonald's Sausage & Egg McMuffin - 21 syns.
  •  McDonald's Egg & Cheese McMuffin - 15 syns.
  •  McDonald's Bacon & Egg McMuffin - 16.5 syns.
  •  McDonald's Double Bacon & Egg McMuffin - 19 syns.
  •  McDonald's Cheesy Bacon Flatbread - 14 syns.
  •  McDonald's Pancakes & Syrup - 24 syns.
  •  McDonald's Porridge with Golden Syrup - 11 syns.
  •  McDonald's Porridge with Sugar - 8.5 syns.
  •  Mcdonald's Porridge Plain -8 syns.
  •  McDonald's Pancakes & Sausage with Syrup - 30 syns.
  •  McDonald's Hash Brown - 6.5 syns.

Other McDonald's Items

  • Grilled Chicken & Bacon Salad - 1.5 syns no dressing.
  •  McDonald’s Main Menu Bacon Double Cheeseburger (each) - 25 syns.
  •  McDonalds Main Menu McChicken Sandwich - 19.5 syns.
  •  Mcdonald's Chicken Selects - 4 syns each.
  •  French Fries - Small portion 8.5 syns.
  •  Chicken McNuggets - 8.5 syns for a box of 6.
  •  McDonald’s Main Menu Quarter Pounder with Cheese (each) - 26 syn.
  •  Mcdonald's French Fries - 12 syns for the medium packet.
  •  McDonalds French Fries - 17 syns for a large packet.
  •  Mcdonald's Crispy Chicken and Bacon Salad - 8 syns with no dressing.
  •  Crispy Garlic Mayo Chicken One - 24 syns each.
  •  Chicken McNuggets - 5.5 syns.
  •  The Grilled BBQ Chicken & Bacon One - 18.5 syns.
Syn Values Of McDonald's Breakfast Range

Our Best SW Sausage & Egg McMuffin Recipe

Even though McDonald's sausage and egg McMuffins are very high in syns, this doesn't mean you can't eat these muffins on the plan, but instead, you can try making your own healthier duplicates at home!

Our recipe below only has 8 syns.


  • Two English muffins.
  •  Six low-syn sausages like Heck's.
  •  Low cal cooking spray.
  •  80g of cheese as healthy extra A.


  1. Remove the skin from the sausages making patties with each one and a half in your hands, fry on the pan.
  2.  Fry each egg in the pan then toast your muffins, enjoy!

Final Words

Overall, McDonald's sausage and egg McMuffin's are high in syns, having 21 syns for their original version and 28 syns for their double version! The syns in these McMuffin's come from the fat due to the ingredients being fried in oil.

Our Best SW Sausage & Egg McMuffin Recipe

To keep syns low, we recommend making your muffin-style breakfast at home with our recipe above, if you are curious about the syns in other McDonald's items like their happy meals, we have a great syn guide to check out here.

Jennifer is a certified nutritionist and weight loss coach with a Master's in Nutrition from Cambridge. With over 10 years experience, she shares healthy recipes and science-backed slimming tips on SheCooksSheEats to help people reach their wellness goals. Jennifer stays up-to-date by regularly attending conferences and continuing her nutrition education. She aims to provide research-backed advice to inspire balanced, happy living.
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