⏱ 25 min totalEgg and Greens Sandwich
Per 1 serving · 318 g · 8 ingredients
of a 2,000 cal day
- Protein32g20% of calories
- Carbs74g46% of calories
- Fat24g34% of calories
At a glance
One serving of Egg and Greens Sandwich (318 g) has 635 calories, with 32 g of protein, 74 g of carbohydrates and 24 g of fat. Most of its energy comes from carbs (46% of calories). It is high in protein (64% DV), Vitamin A (57% DV) and Vitamin C (92% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 53%, 32% and 126% of the daily value.
High in
20%+ of the daily value
- Protein64%
- Vitamin A57%
- Vitamin C92%
- Vitamin E24%
- Vitamin K399%
- Thiamine85%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin D14%
- Potassium13%
Watch
20%+ of the daily value
- Sodium53%
- Saturated fat32%
- Cholesterol126%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup, chopped Kale
2 slice, medium Sourdough bread
2 tsp Olive oil
2 large Egg
1 wedge yields Lemon juice
¼ oz Parmesan cheese- 🥄1 dash Salt
1 dash Black pepper
Directions
- 1
In a shallow pan, heat about 1 inch of water with a dash of salt and bring to a boil. Add the kale and cook until wilted, about 3-5 minutes. Drain in a colander and set on paper towels to dry.
- 2
Brush both sides of the sourdough bread with olive oil and toast in a hot pan or under a broiler for a few minutes, watching closely to prevent burning.
- 3
In a sauté pan, cook the eggs to your liking.
- 4
Assemble the sandwich by piling the kale and then the eggs onto the toasted bread. Add a squeeze of lemon juice, sprinkle with Parmesan, and season with salt and pepper to taste.
Vitamins & minerals
Amounts for 1 serving (318 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 511 μg | 57% |
| Vitamin C | 83 mg | 92% |
| Vitamin D | 2 μg | 14% |
| Vitamin E | 4 mg | 24% |
| Vitamin K | 479 μg | 399% |
| Thiamine | 1 mg | 85% |
| Riboflavin (B2) | 1 mg | 85% |
| Niacin | 7 mg | 43% |
| Vitamin B6 | 0.5 mg | 37% |
| Folate (B9) | 301 μg | 75% |
| Vitamin B12 | 1 μg | 41% |
| Pantothenic acid | 2 mg | 44% |
| Choline | 306 mg | 56% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 313 mg | 31% |
| Iron | 8 mg | 98% |
| Potassium | 631 mg | 13% |
| Magnesium | 89 mg | 21% |
| Phosphorus | 447 mg | 64% |
| Zinc | 3 mg | 29% |
| Copper | 1 mg | 141% |
| Manganese | 1 mg | 52% |
| Selenium | 70 μg | 127% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 36 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3,977 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 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 | 7 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 5 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 2 g | — |
| Retinol | 176 μg | — |
| Serine | 2 g | — |
| Starch | 57 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 635 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 120minWalking (3.5 mph)
- 76minCycling (moderate)
- 53minRunning (6 mph)
- 89minSwimming laps
Common questions
How many calories are in Egg and Greens Sandwich?
One serving of Egg and Greens Sandwich (1 serving) has 635 calories, which works out to 200 calories per 100 g. That is about 32% of a 2,000-calorie day.
Is Egg and Greens Sandwich high in protein?
It provides a solid 32 g of protein per serving (64% of the 50 g daily value), but protein supplies only 20% 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 Egg and Greens Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 68 g of net carbs and 46% 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 Greens Sandwich?
1214 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Egg and Greens Sandwich?
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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