Egg and Cheese Sandwich

The Egg and Cheese Sandwich is a beloved breakfast staple, typically featuring fried or scrambled eggs and melted cheese between slices of bread. While its exact origins are tied to American diner culture, variations exist worldwide, from the British 'egg banjo' to the Middle Eastern 'egg and cheese pita'.

🍽️ Nutrition at a glance

This sandwich is a balanced source of macronutrients, providing high-quality protein from the eggs and cheese, along with fats for satiety and carbohydrates from the bread. A standard serving typically ranges from 300 to 500 calories, depending on the bread type, amount of cheese, and cooking method.

Nutrition breakdown

Calories	350 kcal
Protein	20 g
Carbs	30 g
Fat	16 g
Fiber	2 g
Sugar	4 g
Sodium	750 mg
Calcium	250 mg
Iron	3 mg
Vitamin A	150 mcg RAE
Vitamin D	1.5 mcg
Vitamin B12	0.8 mcg
Phosphorus	280 mg
Selenium	20 mcg
Choline	120 mg

Per 1 sandwich (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a universal comfort food, adaptable to any cuisine by changing the bread or cheese. Nutritionally, the eggs provide choline, crucial for brain health, making this a surprisingly nutrient-dense quick meal.