Boiled egg sandwich

Breakfast

Item Rating: 71/100

1 serving (150 grams) contains 250 calories, 12.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		15.9 g	20%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		285.7 mg	95%
Sodium		634.9 mg	27%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	3.2 g	11%
	Sugars	4.8 g
protein		19.0 g	38%
Vitamin D		63.5 mcg	317%
Calcium		158.7 mg	12%
Iron		3.2 mg	17%
Potassium		238.1 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 143 cal (34.9%)

Protein: 76 cal (18.6%)

Carbs: 190 cal (46.5%)

About Boiled egg sandwich

The boiled egg sandwich is a simple yet nutrient-packed snack or meal that combines cooked eggs with bread and various condiments or vegetables. This dish has roots across multiple cuisines, as eggs are staple proteins globally, though it is particularly popular in American and European households for its quick preparation. The boiled egg sandwich is a good source of high-quality protein, healthy fats, and various vitamins and minerals. Eggs provide essential nutrients such as vitamin D, choline, and B vitamins, while the bread can offer dietary fiber, depending on the type. Adding vegetables enhances the micronutrient profile with vitamins like C and K and minerals such as potassium.

Health Benefits

• Promotes muscle repair and growth due to the complete protein found in eggs (approximately 6 grams per egg).
• Supports brain health with choline from eggs, vital for neurotransmitter function.
• Contributes to bone health with vitamin D from eggs, aiding calcium absorption.
• Provides sustained energy from carbohydrates in bread, especially whole-grain varieties rich in dietary fiber.
• Enhances immune support with antioxidants like lutein and zeaxanthin found in egg yolks.

Dietary Considerations

Allergens: Contains eggs, wheat

Suitable for: High-protein diets, low-carb diets (if using low-carb bread)

Not suitable for: Vegan diet, gluten-free diet (unless using gluten-free bread)

Selection and Storage

Store boiled eggs in the refrigerator and consume within 5-7 days. Prepared sandwiches should be refrigerated and eaten within 24 hours to maintain freshness.

Common Questions About Boiled egg sandwich Nutrition

Is a boiled egg sandwich high in protein?

Yes, a boiled egg sandwich is a good source of protein. A large boiled egg contains about 6 grams of protein, and additional protein content may come from the bread and other ingredients like cheese or spreads. On average, a boiled egg sandwich may provide around 12-15 grams of protein depending on how it’s prepared.

Can I eat a boiled egg sandwich on a keto diet?

A boiled egg sandwich is typically not suitable for a keto diet if made with regular bread, as it is high in carbohydrates. If you substitute the bread with a low-carb alternative, such as cloud bread or keto-friendly wraps, it can fit into a ketogenic meal plan.

What are the health benefits of a boiled egg sandwich?

Boiled egg sandwiches offer several health benefits, including being a good source of protein and healthy fats from eggs, which support muscle repair and overall energy. Eggs also provide essential nutrients like vitamin D, choline, and selenium. However, the healthiness depends on the type of bread used and the presence of high-fat or sugary spreads.

How many boiled egg sandwiches should I eat per meal?

It depends on your nutritional needs, but generally, one boiled egg sandwich is a suitable portion for a single meal if it contains 2 slices of bread and 1-2 boiled eggs. For higher protein and fewer calories, consider open-faced sandwiches or using whole grain bread.

Is a boiled egg sandwich healthier than a fried egg sandwich?

Yes, a boiled egg sandwich is usually healthier than a fried egg sandwich because boiling eggs doesn’t add additional fat. Fried eggs can increase calorie and fat content depending on the oil or butter used. Boiled eggs retain their natural nutrients without extra calories, making them a lower-fat option.

Data Sources & Scientific References