⏱ 25 min total

Egg-in-a-Hole Sandwich

Name: Egg-in-a-Hole Sandwich
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 2 strip Bacon; 2 slice Whole wheat bread; 2 large Egg; 1 dash Salt; 1 dash Black pepper; 1 tbsp Butter; 1 slice (1 oz) Cheddar cheese; 1 tsp Hot sauce

Per 1 serving · 227 g · 8 ingredients

Calories

600

30%
of a 2,000 cal day

Protein
29g
20% of calories
Carbs
26g
17% of calories
Fat
42g
63% of calories

Portion

At a glance

One serving of Egg-in-a-Hole Sandwich (227 g) has 600 calories, with 29 g of protein, 26 g of carbohydrates and 42 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (59% DV), Vitamin A (37% DV) and Vitamin E (21% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 44%, 97% and 149% of the daily value.

Per 100 g

264cal

medium energy density

Protein per 100 cal

4.9g

Net carbs

22g

carbs minus fiber

Fiber

3.4g

3.2 g sugar

High in

20%+ of the daily value

Protein59%
Vitamin A37%
Vitamin E21%
Thiamine28%
Riboflavin (B2)52%
Niacin22%

Good source of

10–19% of the daily value

Dietary fiber12%
Vitamin D16%
Magnesium16%

Watch

20%+ of the daily value

Sodium44%
Saturated fat97%
Cholesterol149%

Ingredients

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

Directions

Prep 10 minCook 15 min

1
Set a large skillet over medium heat. Cook the bacon, turning once, until browned and crisp, 8–10 minutes. Transfer to a board and cut each strip in half.
2
Carefully pour off about half of the bacon drippings into a heatproof bowl, leaving some in the pan. If the pan looks dry later, add a little of the reserved drippings.
3
While the bacon cooks, punch a 2–2½-inch circle from the center of each bread slice using a round cutter or glass.
4
Return the skillet to medium-high heat. Add the bread and toast the first side in the drippings until golden, about 3 minutes.
5
Crack one egg into each hole. Season lightly with salt and pepper. Cook until the undersides are set, about 2 minutes.
6
Using a thin spatula, flip each piece and cook the second side briefly, about 1 minute, until the whites are mostly set and the yolks are still soft.
7
Add the butter to the skillet and tilt so some melts under the bread. Flip the bread again. Top one slice with the cheddar, then remove the pan from the heat and let the cheese soften, about 1 minute.
8
Place the bacon on the cheesy slice and drizzle with hot sauce. Close with the second slice, transfer to a plate, and serve immediately.

Vitamins & minerals

Amounts for 1 serving (227 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	334 μg	37%
Vitamin C	4 mg	4%
Vitamin D	2 μg	16%
Vitamin E	3 mg	21%
Vitamin K	7 μg	6%
Thiamine	0.3 mg	28%
Riboflavin (B2)	1 mg	52%
Niacin	4 mg	22%
Vitamin B6	0.4 mg	28%
Folate (B9)	79 μg	20%
Vitamin B12	1 μg	53%
Pantothenic acid	2 mg	44%
Choline	328 mg	60%

Minerals

Nutrient	Amount	% Daily Value
Calcium	341 mg	34%
Iron	3 mg	41%
Potassium	361 mg	8%
Magnesium	65 mg	16%
Phosphorus	488 mg	70%
Zinc	4 mg	32%
Copper	0.2 mg	25%
Manganese	1 mg	55%
Selenium	58 μg	105%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	0.3 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	52 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0.1 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	5 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	1 g	—
Methionine	1 g	—
Monounsaturated fats	14 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	5 g	—
Proline	2 g	—
Retinol	330 μg	—
Serine	2 g	—
Starch	16 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.3 g	—
Total omega 6	4 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 600 calories

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

114min
Walking (3.5 mph)
72min
Cycling (moderate)
50min
Running (6 mph)
85min
Swimming laps

Common questions

How many calories are in Egg-in-a-Hole Sandwich?

One serving of Egg-in-a-Hole Sandwich (1 serving) has 600 calories, which works out to 264 calories per 100 g. That is about 30% of a 2,000-calorie day.

Is Egg-in-a-Hole Sandwich high in protein?

It provides a solid 29 g of protein per serving (59% 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-in-a-Hole Sandwich keto-friendly?

It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 17% 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-in-a-Hole Sandwich?

1017 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Egg-in-a-Hole Sandwich?

3.2 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 (227 g)

Calories600

% Daily Value*

Total fat 42g	54%
Saturated fat 19g	97%
Trans fat 0.9g
Cholesterol 447mg	149%
Sodium 1,017mg	44%
Total carbohydrate 26g	9%
Dietary fiber 3.4g	12%
Total sugars 3.2g
Protein 29g

* 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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