Egg McMuffin vs Egg White Grill
Three drive-through breakfast sandwiches, one clear winner.
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The Egg McMuffin is the classic lighter fast-food breakfast. We put it next to Chick-fil-A's Egg White Grill and Starbucks' egg-white sandwich, using each chain's published U.S. numbers.
Verdict: The Egg White Grill wins: 27 g for 300 calories (9.0) vs 5.5 for the Egg McMuffin. Starbucks' Turkey Bacon, Cheddar & Egg White Sandwich lands in between (6.5).
Side by side
| Per serving | McDonald's Egg McMuffin | Chick-fil-A Egg White Grill | Starbucks Turkey Bacon, Cheddar & Egg White Sandwich |
|---|---|---|---|
| Serving | 1 item (as listed) | 1 item (as listed) | 1 item (as listed) |
| Protein | 17 g | 27 g | 17 g |
| Calories | 310 | 300 | 260 |
| Protein / 100 cal | 5.5 | 9.0 | 6.5 |
| Calories per 10 g protein | 182 | 111 | 153 |
| Leaderboard rank | #133 of 143 | #109 of 143 | #120 of 143 |
| Price / serving | Not confirmed | Not confirmed | Not confirmed |
| $ / 10 g protein | — | — | — |
| Flavors tracked | 1 | 1 | 1 |
| Source | label | label | label |
What the numbers say
More protein and fewer calories. The Egg White Grill has 10 g more protein than the Egg McMuffin (27 g vs 17 g) and 10 fewer calories (300 vs 310). It wins both columns, which is rare in a head-to-head.
Starbucks is the lightest. The Starbucks sandwich has the same 17 g as the Egg McMuffin for 50 fewer calories (260), so it beats the McMuffin on score but is well behind the Egg White Grill.
Calories per 10 g of protein make the gap concrete: 111 for the Egg White Grill, 153 for Starbucks and 182 for the Egg McMuffin.
Which one should you pick?
- Calories are your budget: Chick-fil-A Egg White Grill (9.0 g protein per 100 calories).
- Most protein in one serving: Chick-fil-A Egg White Grill (27 g).
- Price: we haven't confirmed prices for any of these yet, so this comparison says nothing about value for money.
- Taste: check the shared 👍/👎 votes next to each product on The Hoard Board. They never change the rank, but they make a good tiebreaker.
Caveats
Restaurant numbers are for the standard U.S. recipe as each chain lists it, without sauces, sides or customization, and menus vary by location. We don't have restaurant prices. All nutrition numbers come from the published sources linked in the table, checked between 2026-10-26 and 2026-10-28. We rank by grams of protein per 100 calories only; we don't track sugar, fat, sodium, ingredients or allergens. This is general information, not dietary advice.
See every product side by side on The Hoard Board, our full leaderboard, or read how we rank.
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Disclaimer: All numbers come from manufacturer labels, brand websites and restaurant nutrition pages on the dates shown on the leaderboard. They can change without notice, vary by location, flavor or customization, or differ from the product in your hand. Always check the current label. This article is general information only and is not medical, dietary or health advice.