⏱ 22 min totalEgg Tomato and Scallion Sandwich
Per 1 serving · 166 g · 6 ingredients
of a 2,000 cal day
- Protein14g18% of calories
- Carbs26g34% of calories
- Fat17g49% of calories
At a glance
One serving of Egg Tomato and Scallion Sandwich (166 g) has 316 calories, with 14 g of protein, 26 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (28% DV), Vitamin K (35% DV) and thiamine (21% DV). Keep an eye on sodium and cholesterol, which provide 25% and 64% of the daily value.
High in
20%+ of the daily value
- Protein28%
- Vitamin K35%
- Thiamine21%
- Riboflavin (B2)26%
- Pantothenic acid24%
- Choline31%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Vitamin A11%
- Vitamin E18%
- Niacin17%
- Vitamin B618%
- Folate (B9)14%
Watch
20%+ of the daily value
- Sodium25%
- Cholesterol64%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp chopped Scallions
1 large Egg
2 slice, medium Tomatoes- 🥄1 dash Salt
1 tbsp Mayonnaise
2 slice Whole wheat bread
Directions
- 1
Place the egg in a pot of water, bring to a boil, then reduce heat and simmer for 9-12 minutes to hard boil. Cool under cold water, peel, and slice.
- 2
Assemble the sandwich by layering the sliced egg, tomato slices, and chopped scallions on one slice of bread.
- 3
Sprinkle with a dash of salt and spread mayonnaise on the other slice of bread. Top the sandwich and enjoy.
Vitamins & minerals
Amounts for 1 serving (166 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 102 μg | 11% |
| Vitamin C | 7 mg | 7% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 43 μg | 35% |
| Thiamine | 0.2 mg | 21% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 58 μg | 14% |
| Vitamin B12 | 0.5 μg | 19% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 170 mg | 31% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 128 mg | 13% |
| Iron | 2 mg | 31% |
| Potassium | 325 mg | 7% |
| Magnesium | 54 mg | 13% |
| Phosphorus | 232 mg | 33% |
| Zinc | 2 mg | 16% |
| Copper | 0.2 mg | 20% |
| Manganese | 1 mg | 56% |
| Selenium | 30 μg | 55% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 40 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 217 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 | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,029 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 1 g | — |
| Retinol | 82 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 7 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 316 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 60minWalking (3.5 mph)
- 38minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Egg Tomato and Scallion Sandwich?
One serving of Egg Tomato and Scallion Sandwich (1 serving) has 316 calories, which works out to 190 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Egg Tomato and Scallion Sandwich high in protein?
It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 18% 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 Tomato and Scallion Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 34% 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 Tomato and Scallion Sandwich?
571 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Egg Tomato and Scallion Sandwich?
3.9 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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