Fast Food Breakfast Sandwiches: Not all fast food breakfasts are created equal. See which sandwich’s nutrition reigns supreme for powering you through the day.

Subway Western Egg, Ham and Cheese English Muffin Sandwich NUTRITION TOTALS* Calories 180 Protein 15g Carbohydrates 19g Fat 7g

Burger King Sausage, Egg and Cheese Muffin Sandwich NUTRITION TOTALS* Calories 400 Protein 17g Carbohydrates 24g Fat 26g

Verdict: Subway’s quick morning option provides the combination of protein and carbs needed to fuel your body throughout the day, while limiting fat and empty calories.

BK’s high fat count comes from the sausage patty. Reduce 14 grams of fat by substituting ham, a much healthier option.

*Nutrition totals per recommended serving