1 serving (200 grams) contains 300 calories, 12.0 grams of protein, 10.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
352.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 176.5 mg | 58% | |
| Sodium | 529.4 mg | 23% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 4.7 g | ||
| protein | 14.1 g | 28% | |
| Vitamin D | 47.1 mcg | 235% | |
| Calcium | 117.6 mg | 9% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 470.6 mg | 10% | |
* 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 Potato and egg sandwich
The potato and egg sandwich is a hearty and versatile dish enjoyed globally, particularly in Western cuisines as a breakfast item. It typically consists of cooked potatoes, eggs (scrambled or fried), and bread, sometimes accompanied by condiments or vegetables. Potatoes are a rich source of complex carbohydrates, vitamin C, and potassium, while eggs provide high-quality protein, vitamin D, and essential B vitamins. Together, they create a balanced meal offering a mix of macronutrients—carbohydrates, proteins, and fats—along with essential vitamins and minerals. Depending on the preparation method, the dish can range from simple and wholesome to more calorie-dense when fried or topped with cheese or butter.
Health Benefits
- Rich in potassium from the potatoes, which supports healthy blood pressure regulation.
- Eggs are an excellent source of choline, crucial for brain health and nerve function.
- High-quality protein from eggs aids in muscle repair and growth.
- Significant vitamin C content from potatoes helps support immune health.
- Whole grains from bread (if using whole-grain bread) provide dietary fiber for improved digestion.
Dietary Considerations
Selection and Storage
Store cooked potatoes and eggs in an airtight container in the refrigerator for up to 3 days. Assemble the sandwich fresh to maintain texture and flavor.
Common Questions About Potato and egg sandwich Nutrition
How many calories and how much protein are in a potato and egg sandwich?
A typical potato and egg sandwich made with two slices of bread, one medium potato, and two eggs contains about 320-400 calories and 12-14 grams of protein. The exact nutritional content depends on the type of bread and cooking method (e.g., frying versus boiling the potato and eggs).
Is a potato and egg sandwich suitable for a keto or low-carb diet?
A potato and egg sandwich is not suitable for a keto or strict low-carb diet due to the high carbohydrate content in potatoes (37 grams of carbs per medium potato) and bread. For a keto-friendly version, consider replacing the bread and potato with low-carb alternatives like lettuce wraps or cauliflower patties.
What are the health benefits of eating a potato and egg sandwich?
A potato and egg sandwich is a good source of protein, providing essential amino acids from eggs, and carbohydrates from potatoes for energy. Potatoes provide potassium and vitamin C, while eggs contribute vitamin D, choline, and healthy fats. However, frying ingredients or using butter can increase saturated fats, so healthier cooking methods are recommended.
What is a recommended portion size for a potato and egg sandwich?
A recommended portion size is one sandwich made with two slices of whole-grain bread, one medium boiled potato, and two eggs. This balanced serving provides approximately 12-14 grams of protein and 320-400 calories, which works well as a breakfast or lunch option. Consider pairing it with a side of greens for added fiber.
How does a potato and egg sandwich compare to a regular egg sandwich?
A potato and egg sandwich generally has more carbohydrates and calories compared to a regular egg sandwich due to the added potato. While the regular egg sandwich provides about 250-300 calories and slightly less protein, the potato adds more potassium, vitamin C, and dietary fiber, making the potato and egg version more nutrient-dense but also higher in carbs.
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.
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.
