⏱ 20 min totalSalsa, Egg, and Cheese Sandwich
Per 1 serving · 243 g · 5 ingredients
of a 2,000 cal day
- Protein24g21% of calories
- Carbs29g27% of calories
- Fat25g52% of calories
At a glance
One serving of Salsa, Egg, and Cheese Sandwich (243 g) has 436 calories, with 24 g of protein, 29 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (47% DV), Vitamin E (30% DV) and thiamine (20% DV). Keep an eye on sodium and saturated fat, which provide 45% and 39% of the daily value.
High in
20%+ of the daily value
- Protein47%
- Vitamin E30%
- Thiamine20%
- Riboflavin (B2)45%
- Niacin20%
- Vitamin B621%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin A10%
- Vitamin K13%
- Vitamin B1213%
- Pantothenic acid16%
- Potassium10%
Watch
20%+ of the daily value
- Sodium45%
- Saturated fat39%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil
2 egg white (separated from yolk) Egg white
¼ cup, shredded Cheddar cheese
2 slice Whole wheat bread
¼ cup Salsa
Directions
- 1
Heat olive oil in a non-stick pan over medium-high heat. Add egg whites and cheese, stirring to combine, and cook until desired doneness.
- 2
Toast the bread slices. Place the egg and cheese mixture on one slice, top with salsa, and cover with the other slice to form a sandwich.
Vitamins & minerals
Amounts for 1 serving (243 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 90 μg | 10% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 4 mg | 30% |
| Vitamin K | 16 μg | 13% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 1 mg | 45% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 37 μg | 9% |
| Vitamin B12 | 0.3 μg | 13% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 29 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 307 mg | 31% |
| Iron | 2 mg | 23% |
| Potassium | 479 mg | 10% |
| Magnesium | 68 mg | 16% |
| Phosphorus | 287 mg | 41% |
| Zinc | 2 mg | 19% |
| Copper | 0.2 mg | 24% |
| Manganese | 1 mg | 56% |
| Selenium | 39 μg | 71% |
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 | 212 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 3 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 4,087 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 73 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0.2 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 | 0.2 μg | — |
Burning 436 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 83minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in Salsa, Egg, and Cheese Sandwich?
One serving of Salsa, Egg, and Cheese Sandwich (1 serving) has 436 calories, which works out to 180 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Salsa, Egg, and Cheese 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 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 Salsa, Egg, and Cheese Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Salsa, Egg, and Cheese Sandwich?
1027 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Salsa, Egg, and Cheese Sandwich?
5.6 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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