⏱ 10 min totalOpen Faced Egg and Tomato Sandwich
Per 1 serving · 140 g · 7 ingredients
of a 2,000 cal day
- Protein17g23% of calories
- Carbs15g21% of calories
- Fat18g56% of calories
At a glance
One serving of Open Faced Egg and Tomato Sandwich (140 g) has 285 calories, with 17 g of protein, 15 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (56% of calories). It is high in protein (34% DV), riboflavin (b2) (32% DV) and Vitamin B12 (31% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 20%, 37% and 79% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Riboflavin (B2)32%
- Vitamin B1231%
- Pantothenic acid25%
- Choline32%
- Calcium31%
Good source of
10–19% of the daily value
- Vitamin A19%
- Vitamin E10%
- Thiamine13%
- Vitamin B614%
- Folate (B9)13%
- Magnesium10%
Watch
20%+ of the daily value
- Sodium20%
- Saturated fat37%
- Cholesterol79%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ muffin Whole-wheat English muffin
1 slice, medium Tomatoes
½ tsp Canola oil
1 extra large Egg
1 slice (1 oz) Cheddar cheese- 🥄½ dash Salt
½ dash Black pepper
Directions
- 1
Toast english muffin.
- 2
Top each muffin half with tomato; set aside. In a small nonstick skillet, heat oil over medium-low. Gently crack eggs into skillet; cook until whites are almost set, about 1 to 2 minutes.
- 3
Top each egg with a slice of cheese; cover skillet for 1 minute. Slide one egg onto each muffin; season with salt and pepper.
- 4
Enjoy!
Vitamins & minerals
Amounts for 1 serving (140 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 172 μg | 19% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 1 μg | 9% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 3 μg | 2% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 53 μg | 13% |
| Vitamin B12 | 1 μg | 31% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 175 mg | 32% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 310 mg | 31% |
| Iron | 2 mg | 24% |
| Potassium | 216 mg | 5% |
| Magnesium | 40 mg | 10% |
| Phosphorus | 341 mg | 49% |
| Zinc | 2 mg | 20% |
| Copper | 0.1 mg | 16% |
| Manganese | 1 mg | 28% |
| Selenium | 38 μg | 70% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 21 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 115 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.5 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 515 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 161 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 285 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 54minWalking (3.5 mph)
- 34minCycling (moderate)
- 24minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Open Faced Egg and Tomato Sandwich?
One serving of Open Faced Egg and Tomato Sandwich (1 serving) has 285 calories, which works out to 204 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Open Faced Egg and Tomato 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 23% 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 Egg and Tomato Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 21% 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 Egg and Tomato Sandwich?
459 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Open Faced Egg and Tomato Sandwich?
3.5 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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