Egg and Watercress Sandwich
An Egg and Watercress Sandwich is a classic British tea-time staple, typically featuring creamy egg salad (made with mayonnaise, mustard, and seasoning) and fresh, peppery watercress leaves tucked between slices of soft white or wholemeal bread. It's a simple yet flavorful combination that balances rich and fresh elements.
🍽️ Nutrition at a glance
This sandwich is a moderate source of protein from the eggs and healthy fats from the mayonnaise, with a good dose of vitamins A and C, iron, and calcium from the watercress. A standard serving (one sandwich) generally ranges from 350 to 450 calories, depending on the bread type and amount of dressing used.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 15 g |
| Carbs | 30 g |
| Fat | 18 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 550 mg |
| Vitamin A | 120 µg |
| Vitamin C | 15 mg |
| Vitamin K | 80 µg |
| Calcium | 150 mg |
| Iron | 2.5 mg |
| Potassium | 250 mg |
| Phosphorus | 180 mg |
| Selenium | 20 µg |
Per 1 sandwich (approx. 200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a quintessential part of British 'afternoon tea' and pub lunch menus, valued for its simplicity and the peppery bite of watercress, which is a nutrient-dense green historically foraged from streams. Nutritionally, the watercress adds a significant antioxidant boost, making this a more vibrant and vitamin-rich version of the classic egg salad sandwich.
