⏱ 16 min totalPoached Egg, Turkey, and Roast Beef Bagel Breakfast Sandwich
Per 1 serving · 265 g · 8 ingredients
of a 2,000 cal day
- Protein24g22% of calories
- Carbs66g62% of calories
- Fat7.8g16% of calories
At a glance
One serving of Poached Egg, Turkey, and Roast Beef Bagel Breakfast Sandwich (265 g) has 432 calories, with 24 g of protein, 66 g of carbohydrates and 7.8 g of fat. Most of its energy comes from carbs (62% of calories). It is high in protein (47% DV), Vitamin E (59% DV) and thiamine (55% DV). Keep an eye on sodium and cholesterol, which provide 44% and 74% of the daily value.
High in
20%+ of the daily value
- Protein47%
- Vitamin E59%
- Thiamine55%
- Riboflavin (B2)53%
- Niacin41%
- Vitamin B622%
Good source of
10–19% of the daily value
- Vitamin A13%
- Vitamin C10%
- Vitamin K12%
- Potassium10%
- Magnesium13%
Watch
20%+ of the daily value
- Sodium44%
- Cholesterol74%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 extra large Egg
1 medium bagel Plain bagel
1 tbsp Barbecue sauce
2 tsp Greek yogurt
½ cup Arugula
2 slice, medium Tomatoes
2 slice Turkey
2 slice oval Roast beef
Directions
- 1
Bring a medium saucepan of water to a gentle simmer over medium heat. Crack the egg into a small bowl, then slide it into the simmering water. Poach about 4 minutes for a runny yolk, then lift out with a slotted spoon and drain briefly on paper towels.
- 2
Slice the bagel and toast until crisp and golden.
- 3
Spread the cut sides of the toasted bagel with the barbecue sauce and Greek yogurt.
- 4
Layer arugula, tomato slices, turkey, roast beef, and the poached egg on the bottom half. Cap with the top half and serve immediately.
Vitamins & minerals
Amounts for 1 serving (265 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 121 μg | 13% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 9 mg | 59% |
| Vitamin K | 15 μg | 12% |
| Thiamine | 1 mg | 55% |
| Riboflavin (B2) | 1 mg | 53% |
| Niacin | 7 mg | 41% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 155 μg | 39% |
| Vitamin B12 | 1 μg | 32% |
| Pantothenic acid | 2 mg | 30% |
| Choline | 187 mg | 34% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 302 mg | 30% |
| Iron | 6 mg | 71% |
| Potassium | 485 mg | 10% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 293 mg | 42% |
| Zinc | 2 mg | 22% |
| Copper | 0.2 mg | 24% |
| Manganese | 1 mg | 30% |
| Selenium | 47 μg | 85% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 40 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 345 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 6 g | — |
| Galactose | 0.1 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.3 g | — |
| Leucine | 2 g | — |
| Lycopene | 1,825 μg | — |
| Lysine | 1 g | — |
| Maltose | 3 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 90 μg | — |
| Serine | 1 g | — |
| Starch | 39 g | — |
| Sucrose | 0.5 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 432 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 82minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in Poached Egg, Turkey, and Roast Beef Bagel Breakfast Sandwich?
One serving of Poached Egg, Turkey, and Roast Beef Bagel Breakfast Sandwich (1 serving) has 432 calories, which works out to 163 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Poached Egg, Turkey, and Roast Beef Bagel Breakfast Sandwich high in protein?
It provides a solid 24 g of protein per serving (47% of the 50 g daily value), but protein supplies only 22% 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 Poached Egg, Turkey, and Roast Beef Bagel Breakfast Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 64 g of net carbs and 62% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Poached Egg, Turkey, and Roast Beef Bagel Breakfast Sandwich?
1002 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Poached Egg, Turkey, and Roast Beef Bagel Breakfast Sandwich?
17 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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