⏱ 15 min totalFried Egg and Ham Sandwich
Per 1 serving · 294 g · 4 ingredients
of a 2,000 cal day
- Protein40g28% of calories
- Carbs29g20% of calories
- Fat33g52% of calories
At a glance
One serving of Fried Egg and Ham Sandwich (294 g) has 578 calories, with 40 g of protein, 29 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (80% DV), Vitamin A (20% DV) and Vitamin D (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 77%, 44% and 162% of the daily value.
High in
20%+ of the daily value
- Protein80%
- Vitamin A20%
- Vitamin D20%
- Vitamin E21%
- Vitamin K23%
- Thiamine83%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Calcium18%
- Potassium13%
- Magnesium19%
Watch
20%+ of the daily value
- Sodium77%
- Saturated fat44%
- Cholesterol162%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Toast bread and set aside.
- 2
Heat a non-stick pan over medium heat and spray with non-stick spray. Crack eggs into pan and cook as desired.
- 3
Dress toasted bread with mayonnaise.
- 4
Put eggs and ham onto a slice of the bread; finish with remaining slice of bread.
- 5
Enjoy!
Vitamins & minerals
Amounts for 1 serving (294 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 181 μg | 20% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 3 μg | 20% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 27 μg | 23% |
| Thiamine | 1 mg | 83% |
| Riboflavin (B2) | 1 mg | 61% |
| Niacin | 6 mg | 37% |
| Vitamin B6 | 1 mg | 52% |
| Folate (B9) | 85 μg | 21% |
| Vitamin B12 | 1 μg | 62% |
| Pantothenic acid | 3 mg | 52% |
| Choline | 441 mg | 80% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 181 mg | 18% |
| Iron | 5 mg | 57% |
| Potassium | 621 mg | 13% |
| Magnesium | 80 mg | 19% |
| Phosphorus | 515 mg | 74% |
| Zinc | 4 mg | 36% |
| Copper | 0.3 mg | 33% |
| Manganese | 2 mg | 80% |
| Selenium | 72 μg | 131% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 2 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 | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 10 g | — |
| Proline | 2 g | — |
| Retinol | 181 μg | — |
| Serine | 2 g | — |
| Starch | 16 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 8 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 578 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 110minWalking (3.5 mph)
- 69minCycling (moderate)
- 48minRunning (6 mph)
- 81minSwimming laps
Common questions
How many calories are in Fried Egg and Ham Sandwich?
One serving of Fried Egg and Ham Sandwich (1 serving) has 578 calories, which works out to 197 calories per 100 g. That is about 29% of a 2,000-calorie day.
Is Fried Egg and Ham Sandwich high in protein?
It provides a solid 40 g of protein per serving (80% of the 50 g daily value), but protein supplies only 28% 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 Fried Egg and Ham Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Fried Egg and Ham Sandwich?
1782 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Fried Egg and Ham Sandwich?
2.9 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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