⏱ 35 min total

Breakfast Sandwich

Name: Breakfast Sandwich
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 1 serving
Ingredients: ¼ medium whole Tomatoes; ¹⁄₁₆ medium Onion; ¼ pepper Jalapeno peppers; ⅛ tbsp Olive oil; 1 tsp Hot sauce; ¼ tsp Cayenne pepper; ¼ tsp Paprika; ⅛ dash Salt; ⅛ dash Black pepper; 1 roll French roll; 1 slice Ham; ⅛ tbsp Butter; 1 large Egg; ¼ cup, shredded Cheddar cheese; 1 tsp Ketchup

Per 1 serving · 200 g · 15 ingredients

Calories

382

19%
of a 2,000 cal day

Protein
22g
23% of calories
Carbs
25g
26% of calories
Fat
22g
51% of calories

Portion

At a glance

One serving of Breakfast Sandwich (200 g) has 382 calories, with 22 g of protein, 25 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (43% DV), Vitamin A (23% DV) and thiamine (35% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 43%, 47% and 78% of the daily value.

Per 100 g

191cal

medium energy density

Protein per 100 cal

5.7g

Net carbs

22g

carbs minus fiber

Fiber

2.5g

1.8 g sugar

High in

20%+ of the daily value

Protein43%
Vitamin A23%
Thiamine35%
Riboflavin (B2)38%
Vitamin B623%
Folate (B9)21%

Good source of

10–19% of the daily value

Vitamin C16%
Vitamin E12%
Niacin18%
Copper18%
Manganese19%

Watch

20%+ of the daily value

Sodium43%
Saturated fat47%
Cholesterol78%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 15 min

1
Combine the diced tomatoes, onion, and jalapeños with olive oil, hot sauce, cayenne, paprika, and salt and pepper to taste to make a chunky salsa ranchera.
2
Warm a sauté pan over medium heat and cook the salsa ranchera, stirring occasionally, until slightly thickened and jammy, about 10 minutes. Transfer to a bowl and wipe the pan clean.
3
Split the French rolls and toast until crisp at the edges.
4
Return the pan to medium heat and cook the diced ham until lightly browned, then ransfer to a plate.
5
Melt the butter in the pan. Whisk the eggs with a pinch of salt and pepper. Cook the eggs until just beginning to set, then scatter in the browned ham, salsa ranchera, and cheese.
6
Fold to form an omelet, then cut the omelet into equal portions for number of sandwiches being prepared.
7
Place one omelet piece on each toasted roll and finish with ketchup to taste. Serve warm.

Vitamins & minerals

Amounts for 1 serving (200 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	206 μg	23%
Vitamin C	15 mg	16%
Vitamin D	1 μg	9%
Vitamin E	2 mg	12%
Vitamin K	7 μg	6%
Thiamine	0.4 mg	35%
Riboflavin (B2)	0.5 mg	38%
Niacin	3 mg	18%
Vitamin B6	0.3 mg	23%
Folate (B9)	84 μg	21%
Vitamin B12	1 μg	33%
Pantothenic acid	1 mg	25%
Choline	184 mg	34%

Minerals

Nutrient	Amount	% Daily Value
Calcium	269 mg	27%
Iron	3 mg	32%
Potassium	353 mg	8%
Magnesium	35 mg	8%
Phosphorus	323 mg	46%
Zinc	2 mg	23%
Copper	0.2 mg	18%
Manganese	0.4 mg	19%
Selenium	40 μg	73%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	37 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	425 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	12 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.1 g	—
Leucine	2 g	—
Lycopene	1,627 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.5 g	—
Monounsaturated fats	8 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	164 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 382 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

73min
Walking (3.5 mph)
46min
Cycling (moderate)
32min
Running (6 mph)
54min
Swimming laps

Common questions

How many calories are in Breakfast Sandwich?

One serving of Breakfast Sandwich (1 serving) has 382 calories, which works out to 191 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Breakfast Sandwich high in protein?

It provides a solid 22 g of protein per serving (43% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Breakfast Sandwich keto-friendly?

It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Breakfast Sandwich?

996 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Breakfast Sandwich?

1.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (200 g)

Calories382

% Daily Value*

Total fat 22g	28%
Saturated fat 9.4g	47%
Trans fat 0.4g
Cholesterol 235mg	78%
Sodium 996mg	43%
Total carbohydrate 25g	9%
Dietary fiber 2.5g	9%
Total sugars 1.8g
Protein 22g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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