⏱ 5 min totalPesto Breakfast Sandwich
Per 1 serving · 136 g · 5 ingredients
of a 2,000 cal day
- Protein13g18% of calories
- Carbs28g39% of calories
- Fat14g43% of calories
At a glance
One serving of Pesto Breakfast Sandwich (136 g) has 282 calories, with 13 g of protein, 28 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (26% DV), riboflavin (b2) (25% DV) and pantothenic acid (25% DV). Keep an eye on sodium and cholesterol, which provide 20% and 62% of the daily value.
High in
20%+ of the daily value
- Protein26%
- Riboflavin (B2)25%
- Pantothenic acid25%
- Choline28%
- Calcium26%
- Iron33%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin A13%
- Thiamine18%
- Niacin14%
- Vitamin B615%
- Folate (B9)15%
Watch
20%+ of the daily value
- Sodium20%
- Cholesterol62%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 spray , about 1/3 second Cooking spray
1 large Egg
1 muffin Whole-wheat English muffin
1 tbsp Basil pesto
¼ cup Arugula
Directions
- 1
Spray pan with cooking spray and heat over medium heat. Crack the egg into the pan and cook as desired.
- 2
Toast english muffin and spread both sides with pesto. Add egg to bottom of muffin.
- 3
Add arugula into pan and cook briefly until wilted. Add to muffin, top with other half, and serve.
Vitamins & minerals
Amounts for 1 serving (136 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 120 μg | 13% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 61 μg | 15% |
| Vitamin B12 | 0.4 μg | 19% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 157 mg | 28% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 261 mg | 26% |
| Iron | 3 mg | 33% |
| Potassium | 226 mg | 5% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 288 mg | 41% |
| Zinc | 2 mg | 16% |
| Copper | 0.2 mg | 20% |
| Manganese | 1 mg | 53% |
| Selenium | 42 μg | 76% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 73 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 80 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 282 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 53minWalking (3.5 mph)
- 34minCycling (moderate)
- 23minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Pesto Breakfast Sandwich?
One serving of Pesto Breakfast Sandwich (1 serving) has 282 calories, which works out to 207 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Pesto Breakfast Sandwich high in protein?
It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 18% 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 Pesto Breakfast Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 39% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pesto Breakfast Sandwich?
463 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Pesto Breakfast Sandwich?
5.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
438 calLemon, Berry, Honey Smoothie1 serving
463 calMango Salad with Avocado and Black Beans1 serving
612 calMiso Ginger Tofu Bowl1 serving
467 calFettuccine with Spinach Ricotta Sauce1 serving
325 calSpinach, Black Bean, and Banana Smoothie1 serving
587 calSuper Green Smoothie1 serving
531 calSmoked Salmon and Egg Tortilla1 serving
219 calNapa Cabbage, Tomato, and Avocado Salad1 serving