1 serving (243 grams) contains 479 calories, 27.2 grams of protein, 18.3 grams of fat, and 51.3 grams of carbohydrates.
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Nutrition Information
Calories |
478.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.3 g | 23% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 2.6 g | ||
| Cholesterol | 38.9 mg | 12% | |
| Sodium | 1130.0 mg | 49% | |
| Total Carbohydrates | 51.3 g | 18% | |
| Dietary Fiber | 3.6 g | 12% | |
| Sugars | 5.4 g | ||
| protein | 27.2 g | 54% | |
| Vitamin D | 58.3 mcg | 291% | |
| Calcium | 493.3 mg | 37% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 323.2 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
Source of Calories
About Egg white sandwich
An egg white sandwich is a breakfast or light meal typically made using egg whites, bread (such as whole grain or sourdough), and additional ingredients like vegetables or cheese. Originating as a health-conscious variation of the traditional egg sandwich, it is popular in Western cuisines due to its focus on low-fat, high-protein content. Egg whites are low in calories and fat, offering about 17 calories and 3.6 grams of protein per large egg white. The sandwich provides essential nutrients like selenium, riboflavin, and potassium, especially when paired with nutrient-rich bread and fresh vegetables. It’s a preferred option for those looking to maintain a balanced diet while reducing fat and cholesterol intake.
Health Benefits
- Supports muscle repair and growth due to high protein content (3.6 grams of protein per large egg white).
- Low in cholesterol and saturated fat, making it heart-friendly compared to whole eggs.
- Contains selenium, an antioxidant that supports a healthy immune system.
- Includes riboflavin (vitamin B2), which helps convert food into energy for daily activities.
- Provides potassium when paired with vegetables like spinach or tomato, supporting healthy blood pressure levels.
Dietary Considerations
Selection and Storage
Store cooked egg whites in an airtight container in the refrigerator and consume within 3-4 days. Assemble the sandwich fresh to prevent sogginess.
Common Questions About Egg white sandwich Nutrition
How much protein and calories are in an egg white sandwich?
An egg white sandwich typically contains around 12-15 grams of protein and approximately 250-300 calories, depending on the bread and added ingredients. Egg whites are high in protein but low in fat, making this sandwich a popular choice for those seeking a lean protein source.
Is an egg white sandwich suitable for a keto diet?
An egg white sandwich can be made keto-friendly by using low-carb bread or wraps instead of traditional bread. Egg whites themselves are very low in carbs and high in protein, aligning with the requirements of a ketogenic diet.
What are the health benefits and concerns of eating egg white sandwiches?
Egg white sandwiches provide lean protein and are a good source of several essential nutrients such as riboflavin and selenium. However, they lack the vitamins found in egg yolks, like vitamin D and choline. Moderation and balance are key to maximizing nutritional benefits without missing out on other nutrients.
What are appropriate serving sizes for an egg white sandwich?
A standard serving size for an egg white sandwich includes 2-3 cooked egg whites combined with whole-grain or low-carb bread and additional toppings like vegetables. This portion offers a balanced mix of protein and energy to satisfy hunger without excess calories.
How does an egg white sandwich compare to a whole egg breakfast sandwich?
An egg white sandwich is lower in fat and calories compared to a whole egg sandwich because egg yolks contain dietary fats and cholesterol. However, whole eggs provide additional nutrients like vitamin D, choline, and omega-3s, making them slightly more nutritionally complete.
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.
- USDA FoodData - Egg white sandwich DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
