⏱ 7 min totalKeto Breakfast Sandwich
Per 1 serving · 197 g · 6 ingredients
of a 2,000 cal day
- Protein26g20% of calories
- Carbs2.3g2% of calories
- Fat46g79% of calories
- ✓ Keto-friendly
At a glance
One serving of Keto Breakfast Sandwich (197 g) has 523 calories, with 26 g of protein, 2.3 g of carbohydrates and 46 g of fat. Most of its energy comes from fat (79% of calories). It is high in protein (51% DV), Vitamin A (50% DV) and Vitamin D (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 36%, 122% and 174% of the daily value.
High in
20%+ of the daily value
- Protein51%
- Vitamin A50%
- Vitamin D20%
- Riboflavin (B2)53%
- Vitamin B624%
- Vitamin B1259%
Good source of
10–19% of the daily value
- Vitamin E14%
- Thiamine18%
- Folate (B9)16%
- Copper13%
Watch
20%+ of the daily value
- Sodium36%
- Saturated fat122%
- Cholesterol174%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 tbsp Butter
2 extra large Egg- 1 slice Ham
1 slice (1 oz) Cheddar cheese- 🥄1 dash Salt
1 dash Black pepper
Directions
- 1
Melt butter in a frying pan over medium heat. Crack the eggs into the pan and fry until over easy. Season with salt and pepper.
- 2
Use one fried egg as the base for the sandwich. Layer with ham, cheese, and top with the second fried egg.
Vitamins & minerals
Amounts for 1 serving (197 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 447 μg | 50% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 3 μg | 20% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 1 mg | 53% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 63 μg | 16% |
| Vitamin B12 | 1 μg | 59% |
| Pantothenic acid | 2 mg | 40% |
| Choline | 362 mg | 66% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 266 mg | 27% |
| Iron | 2 mg | 29% |
| Potassium | 264 mg | 6% |
| Magnesium | 28 mg | 7% |
| Phosphorus | 404 mg | 58% |
| Zinc | 3 mg | 25% |
| Copper | 0.1 mg | 13% |
| Manganese | 0.2 mg | 9% |
| Selenium | 48 μg | 88% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 69 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 | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 441 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 523 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 99minWalking (3.5 mph)
- 63minCycling (moderate)
- 44minRunning (6 mph)
- 74minSwimming laps
Common questions
How many calories are in Keto Breakfast Sandwich?
One serving of Keto Breakfast Sandwich (1 serving) has 523 calories, which works out to 266 calories per 100 g. That is about 26% of a 2,000-calorie day.
Is Keto Breakfast Sandwich high in protein?
It provides a solid 26 g of protein per serving (51% 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 Keto Breakfast Sandwich keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 2% of calories.
How much sodium is in Keto Breakfast Sandwich?
818 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Keto Breakfast Sandwich?
0.5 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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