⏱ 15 min totalMulti-Grain Egg Sandwich
Per 1 serving · 198 g · 6 ingredients
of a 2,000 cal day
- Protein26g21% of calories
- Carbs25g20% of calories
- Fat33g59% of calories
At a glance
One serving of Multi-Grain Egg Sandwich (198 g) has 508 calories, with 26 g of protein, 25 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (53% DV), Vitamin A (24% DV) and Vitamin E (30% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 31%, 54% and 132% of the daily value.
High in
20%+ of the daily value
- Protein53%
- Vitamin A24%
- Vitamin E30%
- Thiamine21%
- Riboflavin (B2)52%
- Vitamin B624%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin D14%
- Vitamin K11%
- Niacin16%
- Folate (B9)19%
- Magnesium15%
Watch
20%+ of the daily value
- Sodium31%
- Saturated fat54%
- Cholesterol132%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil
2 large Egg- 🥄1 dash Salt
1 dash Black pepper
2 slice Whole wheat bread
1 slice (1 oz) Monterey Jack cheese
Directions
- 1
Heat olive oil in a non-stick pan over medium heat. Crack the eggs into the pan and cook until they reach your desired doneness.
- 2
Season the eggs with salt and pepper to taste.
- 3
Toast the whole-wheat bread slices.
- 4
Place the cooked eggs and a slice of Monterey cheese on one slice of toasted bread. Top with the remaining slice of bread and enjoy.
Vitamins & minerals
Amounts for 1 serving (198 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 215 μg | 24% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2 μg | 14% |
| Vitamin E | 5 mg | 30% |
| Vitamin K | 14 μg | 11% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 1 mg | 52% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 76 μg | 19% |
| Vitamin B12 | 1 μg | 47% |
| Pantothenic acid | 2 mg | 39% |
| Choline | 313 mg | 57% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 356 mg | 36% |
| Iron | 3 mg | 43% |
| Potassium | 304 mg | 6% |
| Magnesium | 62 mg | 15% |
| Phosphorus | 441 mg | 63% |
| Zinc | 3 mg | 28% |
| Copper | 0.2 mg | 22% |
| Manganese | 1 mg | 54% |
| Selenium | 49 μg | 89% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 23 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 | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 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 | 16 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 2 g | — |
| Retinol | 214 μg | — |
| Serine | 2 g | — |
| Starch | 16 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 508 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 96minWalking (3.5 mph)
- 61minCycling (moderate)
- 42minRunning (6 mph)
- 72minSwimming laps
Common questions
How many calories are in Multi-Grain Egg Sandwich?
One serving of Multi-Grain Egg Sandwich (1 serving) has 508 calories, which works out to 257 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Multi-Grain Egg Sandwich high in protein?
It provides a solid 26 g of protein per serving (53% of the 50 g daily value), but protein supplies only 21% 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 Multi-Grain Egg Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 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 Multi-Grain Egg Sandwich?
720 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Multi-Grain Egg Sandwich?
3 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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