1 serving (150 grams) contains 300 calories, 15.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
473.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 6.3 g | 31% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 315.5 mg | 105% | |
| Sodium | 788.6 mg | 34% | |
| 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 | 157.7 mg | 12% | |
| 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 sandwich
An egg sandwich is a popular dish consisting of cooked eggs served between slices of bread, often accompanied by cheese, vegetables, or additional protein sources. Originating as a simple meal concept, it has become a staple in cuisines worldwide due to its versatility and ease of preparation. Nutritionally, an egg sandwich is rich in proteins from the eggs, carbohydrates from the bread, and depending on its ingredients, it may contain varying levels of fats. Eggs provide essential nutrients such as vitamin D, choline, selenium, and high-quality protein, making this dish a balanced option for breakfast or a quick meal. Variations exist across cultures, utilizing regional ingredients, making the egg sandwich adaptable to diverse dietary preferences and profiles. Overall, it is praised for its nutrient density and ability to provide energy and sustenance efficiently.
Health Benefits
- Eggs are rich in high-quality protein (6 grams per egg), supporting muscle repair and maintenance.
- Vitamin D in eggs promotes bone health and supports immune function.
- Choline, found in eggs, is vital for brain development and maintaining healthy liver function.
- Selenium in eggs contributes to antioxidant defense and overall immune health.
- Whole-grain bread variations provide dietary fiber, supporting digestion and maintaining steady blood sugar levels.
Dietary Considerations
Selection and Storage
Store individual components like cooked eggs and bread separately in airtight containers in the refrigerator. Assemble the sandwich right before consuming for maximum freshness.
Common Questions About Egg sandwich Nutrition
How much protein and how many calories are in an egg sandwich?
A typical egg sandwich made with one large egg, a slice of cheese, and two slices of bread contains about 12-14 grams of protein and approximately 300-350 calories. The exact values depend on the bread and additional ingredients like butter or mayonnaise.
Can I eat an egg sandwich on a keto diet?
An egg sandwich is not traditionally keto-friendly because standard bread is high in carbohydrates. However, you can make a keto version by using low-carb bread or omitting the bread entirely and replacing it with alternatives like lettuce wraps or chaffles.
What are the health benefits or concerns of eating an egg sandwich?
An egg sandwich provides a good source of protein, healthy fats, and essential nutrients like vitamin D and choline from the egg. However, health concerns may arise if it's high in processed ingredients, sodium, or unhealthy fats from spreads or processed cheeses. Opting for whole-grain bread and fresh toppings can improve its nutritional profile.
What is the recommended portion size for an egg sandwich?
A single egg sandwich made with one large egg, two slices of bread, and minimal toppings is typically an appropriate portion size for most adults as part of a balanced meal. For higher protein needs or more satiety, consider adding an extra egg or veggies like spinach or tomatoes.
Is an egg sandwich healthier than a bacon or sausage sandwich?
An egg sandwich is generally considered healthier than a bacon or sausage sandwich because it is lower in saturated fat and sodium, especially if made with whole-grain bread and fresh ingredients. Bacon and sausage are processed meats, which are linked to higher risks of certain health conditions when consumed frequently.
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.
- Egg Consumption, Cardiovascular Disease and Mortality: A Systematic Review and Dose-Response Meta-AnalysisAmerican Journal of Clinical NutritionReviews the health implications of egg consumption, relevant for dietary considerations around egg sandwiches.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and U.S. Department of AgricultureProvides dietary recommendations for incorporating nutrient-dense foods, such as eggs, into a balanced 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.
