1 serving (150 grams) contains 300 calories, 15.0 grams of protein, 15.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
473.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 9.5 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 315.5 mg | 105% | |
| Sodium | 946.4 mg | 41% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.7 g | ||
| protein | 23.7 g | 47% | |
| Vitamin D | 63.1 mcg | 315% | |
| Calcium | 315.5 mg | 24% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 236.6 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
Source of Calories
About Egg and cheese sandwich
The egg and cheese sandwich is a classic breakfast item originating from Western cuisine, particularly popular in American and British households. It typically consists of a cooked egg, melted cheese, and sandwich bread, often with optional additions like butter or sauces. Nutritionally, it provides a balanced mix of protein, fats, and carbohydrates. Eggs are an excellent source of high-quality protein and key nutrients such as vitamin B12, selenium, and choline, while cheese offers calcium and additional protein. The bread supplies carbohydrates, essential for energy. Depending on portion size and preparation, the sandwich averages around 250-400 calories, making it a satiating meal or snack.
Health Benefits
- Rich source of high-quality protein (over 12g per sandwich) for muscle repair and growth.
- Supplies choline from eggs, important for brain health and cell membrane function.
- Contains calcium from cheese, vital for strong bones and teeth.
- Delivers selenium, an antioxidant found in eggs, to support immune health.
- Provides B vitamins (from eggs and bread), aiding energy metabolism and red blood cell production.
Dietary Considerations
Selection and Storage
Store cooked sandwiches in the refrigerator for up to 2 days in an airtight container. Reheat thoroughly before consuming.
Common Questions About Egg and cheese sandwich Nutrition
What is the nutritional content of an egg and cheese sandwich?
An average egg and cheese sandwich contains approximately 300-400 calories, depending on the bread and cheese used. It also provides around 15-20 grams of protein, 12-15 grams of fat, and 30-35 grams of carbohydrates. Key vitamins in the sandwich include vitamin A, vitamin D, and B vitamins from eggs, along with calcium from the cheese.
Is an egg and cheese sandwich suitable for a low-carb or keto diet?
An egg and cheese sandwich made with regular bread is not ideal for keto due to its high carbohydrate content from the bread (around 30-35g). However, it can be adapted for a keto or low-carb diet by replacing regular bread with low-carb or almond flour-based bread, reducing the net carbs significantly.
What are the health benefits or concerns of eating egg and cheese sandwiches?
Egg and cheese sandwiches are a good source of protein and essential nutrients like vitamin D, calcium, and choline. However, they can be high in saturated fats and sodium, especially if made with processed cheese and white bread. To make it healthier, opt for whole-grain bread and less processed cheese.
What is the recommended portion size for an egg and cheese sandwich?
A standard serving is one sandwich containing one egg, one slice of cheese, and two slices of bread. This portion offers balanced calories and macronutrients for a meal or large snack. For a lighter option, consider using a single slice of bread or a smaller substitute like an English muffin.
How does an egg and cheese sandwich compare to other breakfast options?
Compared to sugary cereals, an egg and cheese sandwich provides more protein and fewer processed sugars, making it more filling. However, it may have more fat and fewer fibers than oatmeal with fruit. Using whole-grain bread or adding vegetables like spinach can improve its nutritional profile.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- 2020-2025 Dietary Guidelines for Americans: Healthy Eating PatternsU.S. Department of Agriculture and Health and Human ServicesDiscusses dietary guidelines relevant to incorporating sandwiches, eggs, and cheese into healthy eating patterns.
- The Nutritional Contributions of Cheese in US DietsAmerican Journal of Clinical NutritionExplores the role of cheese as a source of calcium, protein, and other nutrients within a healthy diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
