⏱ 25 min total

Spinach, Jalapeno, and Sun-dried Tomato Egg White Sandwich

Name: Spinach, Jalapeno, and Sun-dried Tomato Egg White Sandwich
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 1 serving
Ingredients: 1 spray , about 1/3 second Cooking spray; ½ pepper Jalapeno peppers; 2 piece Sun-dried tomatoes; 1 cup Spinach; 3 tbsp Egg white; ½ dash Salt; ½ dash Black pepper; 1 muffin Whole-wheat English muffin; ½ oz Goat cheese

Per 1 serving · 167 g · 9 ingredients

Calories

217

11%
of a 2,000 cal day

Protein
15g
26% of calories
Carbs
31g
54% of calories
Fat
5g
20% of calories

Portion

At a glance

One serving of Spinach, Jalapeno, and Sun-dried Tomato Egg White Sandwich (167 g) has 217 calories, with 15 g of protein, 31 g of carbohydrates and 5 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (30% DV), dietary fiber (21% DV) and Vitamin A (21% DV). Keep an eye on sodium, which provides 21% of the daily value.

Per 100 g

130cal

low energy density

Protein per 100 cal

6.9g

Net carbs

25g

carbs minus fiber

Fiber

5.8g

7.6 g sugar

High in

20%+ of the daily value

Protein30%
Dietary fiber21%
Vitamin A21%
Vitamin C20%
Vitamin K124%
Thiamine21%

Good source of

10–19% of the daily value

Niacin19%
Vitamin B618%
Pantothenic acid15%
Potassium11%
Zinc13%

Watch

20%+ of the daily value

Sodium21%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 10 min

1
Coat a medium (10”) non-stick pan with olive oil spray and heat over medium heat.
2
While the pan is heating, finely chop the jalapeno pepper after removing seeds and membranes. Chop the sun-dried tomatoes and set aside.
3
Add spinach to the pan and cook until wilted. Stir in the sun-dried tomatoes and jalapeno, cooking for about 2 minutes.
4
Stir in the egg whites, add salt and pepper to taste, and swirl to coat the pan.
5
Lower the heat, cover loosely, and cook for about 3-4 minutes, until the egg whites are almost set.
6
Toast the English muffins.
7
When the omelet is cooked to your liking, remove from heat, and place the goat cheese in the center.
8
Fold the omelet over the filling and slide onto the toasted English muffin to serve.

Vitamins & minerals

Amounts for 1 serving (167 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	187 μg	21%
Vitamin C	18 mg	20%
Vitamin D	0.1 μg	0%
Vitamin E	1 mg	8%
Vitamin K	149 μg	124%
Thiamine	0.3 mg	21%
Riboflavin (B2)	0.4 mg	32%
Niacin	3 mg	19%
Vitamin B6	0.2 mg	18%
Folate (B9)	99 μg	25%
Vitamin B12	0.1 μg	3%
Pantothenic acid	1 mg	15%
Choline	22 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	233 mg	23%
Iron	3 mg	39%
Potassium	539 mg	11%
Magnesium	87 mg	21%
Phosphorus	260 mg	37%
Zinc	1 mg	13%
Copper	0.3 mg	37%
Manganese	2 mg	67%
Selenium	37 μg	67%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	5 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	1,758 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0.3 g	—
Galactose	0.1 g	—
Glucose	0.3 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	1,836 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.4 g	—
Monounsaturated fats	1 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	40 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 217 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

41min
Walking (3.5 mph)
26min
Cycling (moderate)
18min
Running (6 mph)
31min
Swimming laps

Common questions

How many calories are in Spinach, Jalapeno, and Sun-dried Tomato Egg White Sandwich?

One serving of Spinach, Jalapeno, and Sun-dried Tomato Egg White Sandwich (1 serving) has 217 calories, which works out to 130 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Spinach, Jalapeno, and Sun-dried Tomato Egg White Sandwich high in protein?

It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 26% 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 Spinach, Jalapeno, and Sun-dried Tomato Egg White Sandwich keto-friendly?

It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spinach, Jalapeno, and Sun-dried Tomato Egg White Sandwich?

493 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Spinach, Jalapeno, and Sun-dried Tomato Egg White Sandwich?

7.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (167 g)

Calories217

% Daily Value*

Total fat 5g	6%
Saturated fat 2.3g	12%
Trans fat 0g
Cholesterol 6.5mg	2%
Sodium 493mg	21%
Total carbohydrate 31g	11%
Dietary fiber 5.8g	21%
Total sugars 7.6g
Protein 15g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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