⏱ 17 min totalEgg and Cheese Breakfast Sandwich
Per 1 serving · 133 g · 4 ingredients
of a 2,000 cal day
- Protein19g30% of calories
- Carbs25g39% of calories
- Fat9g31% of calories
- ✓ Protein-dense
At a glance
One serving of Egg and Cheese Breakfast Sandwich (133 g) has 261 calories, with 19 g of protein, 25 g of carbohydrates and 9 g of fat. Most of its energy comes from carbs (39% of calories). It is high in protein (38% DV), thiamine (21% DV) and riboflavin (b2) (33% DV). Keep an eye on sodium and cholesterol, which provide 31% and 72% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Thiamine21%
- Riboflavin (B2)33%
- Vitamin B1227%
- Pantothenic acid24%
- Choline34%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin A11%
- Vitamin E14%
- Niacin16%
- Vitamin B617%
- Folate (B9)13%
Watch
20%+ of the daily value
- Sodium31%
- Cholesterol72%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 slice Whole wheat bread
1 spray , about 1/3 second Cooking spray
1 extra large Egg
1 slice (3/4 oz) American cheese
Directions
- 1
Preheat oven to 400 degrees F.
- 2
Toast bread to just under desired doneness in oven.
- 3
Spray a non-stick pan with non-stick spray and cook eggs to desired doneness. Place cooked egg onto a slice of just under-toasted bread. Place cheese on top of egg and top with remaining slice of bread.
- 4
Return to oven and allow to cook until cheese is melted.
- 5
Serve hot and enjoy!
Vitamins & minerals
Amounts for 1 serving (133 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 102 μg | 11% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 52 μg | 13% |
| Vitamin B12 | 1 μg | 27% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 187 mg | 34% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 265 mg | 27% |
| Iron | 2 mg | 31% |
| Potassium | 257 mg | 5% |
| Magnesium | 54 mg | 13% |
| Phosphorus | 403 mg | 58% |
| Zinc | 2 mg | 22% |
| Copper | 0.2 mg | 21% |
| Manganese | 1 mg | 53% |
| Selenium | 35 μg | 64% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 5 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 101 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 261 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 50minWalking (3.5 mph)
- 31minCycling (moderate)
- 22minRunning (6 mph)
- 37minSwimming laps
Common questions
How many calories are in Egg and Cheese Breakfast Sandwich?
One serving of Egg and Cheese Breakfast Sandwich (1 serving) has 261 calories, which works out to 196 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Egg and Cheese Breakfast Sandwich high in protein?
Yes. It has 19 g of protein per serving, and 30% of its calories come from protein (7.3 g of protein per 100 calories).
Is Egg and Cheese Breakfast Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 39% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Egg and Cheese Breakfast Sandwich?
710 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Egg and Cheese Breakfast Sandwich?
2.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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