⏱ 15 min totalLow Calorie Monte Cristo Sandwich
Per 1 serving · 216 g · 8 ingredients
of a 2,000 cal day
- Protein28g30% of calories
- Carbs29g31% of calories
- Fat17g40% of calories
- ✓ Protein-dense
At a glance
One serving of Low Calorie Monte Cristo Sandwich (216 g) has 384 calories, with 28 g of protein, 29 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (40% of calories). It is high in protein (56% DV), thiamine (34% DV) and riboflavin (b2) (52% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 47%, 43% and 21% of the daily value.
High in
20%+ of the daily value
- Protein56%
- Thiamine34%
- Riboflavin (B2)52%
- Niacin24%
- Vitamin B1249%
- Calcium28%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin A11%
- Vitamin B617%
- Folate (B9)16%
- Pantothenic acid15%
- Magnesium12%
Watch
20%+ of the daily value
- Sodium47%
- Saturated fat43%
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 slice, thin Rye bread
1 tsp or 1 packet Yellow mustard
2 slice Turkey- 1 slice Ham
1 oz Swiss cheese
2 egg white (separated from yolk) Egg white
1 dash Black pepper
1 tsp Butter
Directions
- 1
Spread the mustard over one slice of rye. Layer on half the turkey, the ham, the Swiss, the remaining turkey, and cap with the second slice of bread.
- 2
Cut the sandwich in half diagonally to form two triangles for easier dipping and flipping.
- 3
In a shallow bowl, whisk the egg whites with a pinch of black pepper until lightly frothy.
- 4
Warm a nonstick skillet over medium heat. Add the butter and let it melt to coat the pan.
- 5
Lightly dip all surfaces of each sandwich half into the egg mixture, letting excess drip off. Place in the skillet and cook until golden and the cheese is melted, about 2 minutes per side; turn gently with a spatula.
Vitamins & minerals
Amounts for 1 serving (216 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 95 μg | 11% |
| Vitamin C | 3 mg | 4% |
| Vitamin D | 0.4 μg | 3% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.4 mg | 34% |
| Riboflavin (B2) | 1 mg | 52% |
| Niacin | 4 mg | 24% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 63 μg | 16% |
| Vitamin B12 | 1 μg | 49% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 38 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 281 mg | 28% |
| Iron | 2 mg | 29% |
| Potassium | 395 mg | 8% |
| Magnesium | 52 mg | 12% |
| Phosphorus | 316 mg | 45% |
| Zinc | 3 mg | 24% |
| Copper | 0.2 mg | 17% |
| Manganese | 1 mg | 26% |
| Selenium | 50 μg | 91% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 32 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 26 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 5 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 | 0.2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 93 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.4 μg | — |
Burning 384 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 73minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 54minSwimming laps
Common questions
How many calories are in Low Calorie Monte Cristo Sandwich?
One serving of Low Calorie Monte Cristo Sandwich (1 serving) has 384 calories, which works out to 178 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Low Calorie Monte Cristo Sandwich high in protein?
Yes. It has 28 g of protein per serving, and 30% of its calories come from protein (7.3 g of protein per 100 calories).
Is Low Calorie Monte Cristo Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Low Calorie Monte Cristo Sandwich?
1070 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Low Calorie Monte Cristo Sandwich?
3.7 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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