⏱ 20 min totalSpicy Egg Salad Sandwich
Per 1 serving · 218 g · 10 ingredients
of a 2,000 cal day
- Protein20g22% of calories
- Carbs28g30% of calories
- Fat20g48% of calories
At a glance
One serving of Spicy Egg Salad Sandwich (218 g) has 370 calories, with 20 g of protein, 28 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (41% DV), Vitamin A (24% DV) and Vitamin E (22% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 23%, 24% and 125% of the daily value.
High in
20%+ of the daily value
- Protein41%
- Vitamin A24%
- Vitamin E22%
- Vitamin K52%
- Thiamine24%
- Riboflavin (B2)44%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin C10%
- Vitamin D14%
- Niacin18%
- Calcium16%
- Magnesium16%
Watch
20%+ of the daily value
- Sodium23%
- Saturated fat24%
- Cholesterol125%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ tsp Garlic powder
0.02 cup, sliced Jalapeno peppers
⅛ tbsp Honey mustard dressing
¾ tbsp Mayonnaise
¼ cup Spinach
2 large Egg
2 slice Whole wheat bread- 🥄¼ dash Salt
2 slice, medium Tomatoes
⅛ tsp Black pepper
Directions
- 1
Hard boil the eggs, then peel them. Mince the jalapeno pepper.
- 2
In a medium bowl, mash the hard-cooked eggs with a fork or pastry blender. Mix in the mayonnaise, honey mustard, and jalapeno. Season with black pepper, garlic powder, and salt.
- 3
Spread the egg mixture on half of the bread slices. Layer with spinach leaves and tomato slices, then top with the remaining slices of bread.
Vitamins & minerals
Amounts for 1 serving (218 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 214 μg | 24% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 2 μg | 14% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 62 μg | 52% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 1 mg | 44% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 0.3 mg | 27% |
| Folate (B9) | 92 μg | 23% |
| Vitamin B12 | 1 μg | 38% |
| Pantothenic acid | 2 mg | 39% |
| Choline | 317 mg | 58% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 161 mg | 16% |
| Iron | 3 mg | 44% |
| Potassium | 432 mg | 9% |
| Magnesium | 66 mg | 16% |
| Phosphorus | 335 mg | 48% |
| Zinc | 2 mg | 22% |
| Copper | 0.2 mg | 24% |
| Manganese | 1 mg | 61% |
| Selenium | 46 μg | 83% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 41 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 612 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 | 2 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,029 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 1 g | — |
| Retinol | 162 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 370 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 70minWalking (3.5 mph)
- 44minCycling (moderate)
- 31minRunning (6 mph)
- 52minSwimming laps
Common questions
How many calories are in Spicy Egg Salad Sandwich?
One serving of Spicy Egg Salad Sandwich (1 serving) has 370 calories, which works out to 170 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Spicy Egg Salad Sandwich high in protein?
It provides a solid 20 g of protein per serving (41% 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 Spicy Egg Salad Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spicy Egg Salad Sandwich?
523 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spicy Egg Salad Sandwich?
4.4 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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