Curried egg sandwich

Lunch

Item Rating: 68/100

1 serving (150 grams) contains 300 calories, 12.0 grams of protein, 15.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	6.3 g	31%
	Polyunsaturated Fat	0 g
Cholesterol		317.5 mg	105%
Sodium		952.4 mg	41%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	4.8 g	17%
	Sugars	6.3 g
protein		19.0 g	38%
Vitamin D		63.5 mcg	317%
Calcium		158.7 mg	12%
Iron		3.2 mg	17%
Potassium		317.5 mg	6%

* 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: 214 cal (44.6%)

Protein: 76 cal (15.8%)

Carbs: 190 cal (39.6%)

About Curried egg sandwich

A curried egg sandwich combines hard-boiled eggs with a spiced mayonnaise or yogurt-based curry filling, typically served on bread. Originating from British-Indian fusion cuisine, this dish blends the flavors of curry spices with the creaminess of eggs, offering a satisfying meal or snack. Eggs are protein-dense, and when paired with curry spices such as turmeric and cumin, the sandwich brings added nutritional benefits. On average, a curried egg sandwich provides around 300-400 calories, 15-20 grams of protein, and essential nutrients like vitamin D, B vitamins, and healthy fats. The curry mix often contains turmeric, known for its antioxidant properties, while the bread contributes carbohydrates for energy. Depending on preparation, the specific nutritional profile can vary based on bread type and the addition of extra ingredients like vegetables or sauces.

Health Benefits

• Eggs are an excellent source of high-quality protein, essential for muscle repair and growth.
• Turmeric in the curry seasoning contains curcumin, an antioxidant with anti-inflammatory properties.
• Egg yolks are rich in choline, which supports brain health and cognitive function.
• Including curry spices like cumin can aid digestion due to their carminative properties.
• Mayonnaise or yogurt-based dressings in the filling provide healthy fats, including omega-3s, when prepared with certain oils.

Dietary Considerations

Allergens: Contains eggs, wheat (if using traditional bread), dairy (if yogurt or mayonnaise contains milk proteins)

Suitable for: Vegetarian (ovo-vegetarian), low-carb diets (if using low-carb bread)

Not suitable for: Vegan, gluten-free (unless gluten-free bread is used)

Selection and Storage

Store the curried egg mixture in an airtight container in the refrigerator for up to 3 days. Assemble the sandwich just before serving to prevent the bread from becoming soggy.

Common Questions About Curried egg sandwich Nutrition

Is a curried egg sandwich high in protein?

Yes, a curried egg sandwich is relatively high in protein due to the eggs, which provide approximately 6 grams of protein per large egg. Depending on the preparation and bread used, a typical sandwich can have around 12-18 grams of protein. This makes it a filling and protein-rich option for meals.

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

A traditional curried egg sandwich is not suitable for a keto diet due to the high carbohydrate content in the bread. However, you can make it keto-friendly by using low-carb or almond flour bread, as the eggs and curry mix themselves are low in carbs.

What are the health benefits or concerns of eating a curried egg sandwich?

Curried egg sandwiches can be a good source of protein, healthy fats, and essential nutrients like vitamin D, choline, and selenium from the eggs. However, they may be high in cholesterol and sodium, depending on the recipe and the type of curry powder or mayonnaise used, so moderation is key, especially for those with high cholesterol or heart issues.

How many curried egg sandwiches should I eat in a serving?

One curried egg sandwich, made with two slices of bread and a standard-sized egg mix, is typically enough for a single serving. This portion contains approximately 250-400 calories, depending on the type of bread and additional ingredients used. Stick to one sandwich if you're mindful of calorie intake.

How does a curried egg sandwich compare to a plain egg sandwich?

A curried egg sandwich is similar to a plain egg sandwich in terms of protein content but tends to have a more robust flavor due to the addition of curry powder and other spices. Nutritionally, the calorie content may increase slightly depending on the amount of curry mix or mayonnaise used. It’s a spicier, more flavorful variation of the classic recipe.

Data Sources & Scientific References