⏱ 13 min totalOpen-Faced Breakfast Sandwich
Per 1 serving · 197 g · 5 ingredients
of a 2,000 cal day
- Protein17g17% of calories
- Carbs17g17% of calories
- Fat29g66% of calories
At a glance
One serving of Open-Faced Breakfast Sandwich (197 g) has 396 calories, with 17 g of protein, 17 g of carbohydrates and 29 g of fat. Most of its energy comes from fat (66% of calories). It is high in protein (34% DV), Vitamin A (29% DV) and Vitamin E (21% DV). Keep an eye on saturated fat and cholesterol, which provide 58% and 134% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Vitamin A29%
- Vitamin E21%
- Riboflavin (B2)42%
- Vitamin B629%
- Folate (B9)25%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin D15%
- Vitamin K12%
- Thiamine16%
- Niacin14%
- Calcium11%
Watch
20%+ of the daily value
- Saturated fat58%
- Cholesterol134%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Place eggs in a small saucepan and cover with water. Bring to a boil and cook for about 8 minutes. Remove from heat.
- 2
While the eggs are cooking, toast the bread and spread it with butter once done.
- 3
Slice the avocado.
- 4
Peel and slice the eggs lengthwise once cooked.
- 5
Assemble the sandwich by layering the bread, egg slices, and avocado. Sprinkle with hot sauce.
Vitamins & minerals
Amounts for 1 serving (197 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 261 μg | 29% |
| Vitamin C | 9 mg | 9% |
| Vitamin D | 2 μg | 15% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 14 μg | 12% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 1 mg | 42% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 100 μg | 25% |
| Vitamin B12 | 1 μg | 38% |
| Pantothenic acid | 2 mg | 48% |
| Choline | 311 mg | 57% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 111 mg | 11% |
| Iron | 3 mg | 34% |
| Potassium | 463 mg | 10% |
| Magnesium | 48 mg | 11% |
| Phosphorus | 287 mg | 41% |
| Zinc | 2 mg | 19% |
| Copper | 0.2 mg | 26% |
| Manganese | 1 mg | 31% |
| Selenium | 38 μg | 70% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 58 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 255 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 396 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 75minWalking (3.5 mph)
- 48minCycling (moderate)
- 33minRunning (6 mph)
- 56minSwimming laps
Common questions
How many calories are in Open-Faced Breakfast Sandwich?
One serving of Open-Faced Breakfast Sandwich (1 serving) has 396 calories, which works out to 201 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Open-Faced Breakfast Sandwich high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 17% 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 Open-Faced Breakfast Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Open-Faced Breakfast Sandwich?
399 mg per serving.
How much sugar is in Open-Faced Breakfast Sandwich?
2 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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